Cozy up with this roasted pumpkin soup recipe! Creamy, healthy, and vegetarian, made extra special with crunchy almonds and fresh sage.

roasted pumpkin soup in bowl with hand holding spoonful

This creamy roasted pumpkin soup with almonds and sage is velvety smooth, comforting, and full of cozy fall flavors. It’s an easy vegetarian soup recipe that works as a hearty starter, light dinner, or perfect Meatless Monday meal.

I’m so excited to share this recipe because it’s actually my very first savory pumpkin recipe. Up until now, pumpkin has only made its way into my kitchen as pie or pumpkin bread. But let me tell you, this soup changed that for good.

The best part? The roasted almonds. Not only do they add richness and body to the soup, but they also make the perfect crunchy garnish (and you know how much I love crunch).

And here’s the kicker: even David, who usually avoids almonds, loved it. Any time I can get that man to eat almonds is a win in my book!

bowl of soup with spoon and mountain view

Why You’ll Love This Roasted Pumpkin Soup

Healthy and comforting – creamy without being heavy. This soup does not require heavy cream, and it is dairy-free when you swap the butter for EVOO!
Versatile – serve as an appetizer or cozy main course with crusty bread.
Make-ahead friendly – freezes and reheats beautifully.
Flexible ingredients – works with fresh pumpkin or canned puree.

Ingredients and Substitutions

Pumpkin Puree: Fresh puree or canned. If roasting, you will need a single medium-sized sugar pumpkin, about 3-4 pounds, or one 15-ounce can of pumpkin puree. Fresh sugar pumpkin is traditional, but you can easily substitute roasted butternut squash or even sweet potatoes; both have a naturally sweet, nutty flavor that pairs beautifully with sage and almonds.

Oil: I used extra-virgin olive oil, but any type of oil is suitable. It simply helps soften the skin of the pumpkin and doesn’t significantly affect the pumpkin flavor.

Butter: unsalted butter for browning the sage leaves.

Sage: Fresh sage leaves add amazing flavor to this soup. Dried sage will work, but will not be as flavorful.

Onion: yellow onion is best, but any onion will work.

Almonds: Be sure to use unsalted sliced roasted almonds to control the amount of sodium that goes into the soup.

Flour: all-purpose flour thickens the soup. Corn starch can be used as a substitute to make the soup gluten-free.

Broth: vegetable broth makes this soup vegetarian. However, you could use chicken broth instead.

Spice: don’t let the cayenne pepper scare you away. It gives this soup a subtle warmth without the spicy heat.

Seasoning: Kosher salt and freshly cracked black pepper to taste

Scallions: chopped for serving provides a mild oniony taste to the soup. (optional)

Can I Use Canned Pumpkin Puree?

Absolutely. Substitute the fresh pumpkin puree with a 15-ounce can.

Yes! If you don’t have time to roast a pumpkin, use one 15-ounce can of pure pumpkin puree (not pumpkin pie filling).

While roasting a sugar pumpkin does take a little extra time, the flavor is deeper, richer, and so worth it. If you’ve never made homemade puree before, check out my step-by-step guide to making pumpkin puree.

A medium sugar pumpkin (about 3–4 pounds) will yield roughly 1½ cups of fresh puree.

oiled and sliced pumpkin on sheet pan ready to roast

How to Make Roasted Pumpkin Soup with Almonds and Sage

Here’s a simple overview of how to make this soup. For the full detailed recipe with exact measurements and instructions, scroll down to the recipe card at the end of this post.

Roast the pumpkin (skip if using canned). Remove the seeds and roast at 375°F until fork-tender, then scoop out the flesh.
Cook the aromatics. Brown butter with sage in a Dutch oven, then sauté onions until golden.
Build the soup. Stir in flour, broth, almonds, pumpkin, and cayenne pepper. Season to taste.
Blend until creamy. Use an immersion blender or transfer in batches to a food processor.
Serve and garnish. Toss in chopped almonds and scallions, and serve with crusty bread or homemade croutons. – Don’t be afraid to use your favorite herbs.

Storage and Reheating

Refrigerator: Let the soup cool completely, then transfer it to an airtight container. Store in the fridge for up to 4 days. Reheat gently on the stove over medium heat, adding a splash of broth or water if the mixture is too thick.
Freezer: This soup freezes beautifully! Portion it into freezer-safe containers or bags (leaving a little room at the top for expansion). Freeze for up to 6 months.
Reheating: Thaw overnight in the refrigerator, then reheat on the stovetop until warm and creamy again. If you’re in a hurry, you can also reheat from frozen on low heat, just stir often. Of course, microwave until warmed through.
Meal Prep: Freeze the soup in single-serving portions for easy grab-and-go lunches or quick weeknight dinners.
Save the seeds from the pumpkin. Make pepitas for garnish!

Recipe Tips

This is a very thick soup, but if you find it too thick, add about ¼ cup of the vegetable broth or water at a time until you reach the desired consistency. Taste and adjust seasonings if necessary.
Substitute the pumpkin with a 15-ounce can of PURE pumpkin puree.
Freezes and reheats well. Store in an air-tight container in the freezer for up to 6 months.
Make it vegan? Swap the butter for olive oil.

roasted pumpkin soup i bowl ready to eat

I hope you will enjoy this soup on Meatless Monday, while reminiscing about some of your favorite Halloween memories.

With love and flavor,

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