Gluten Free Pumpkin Soup

Gluten Free Easy Pumpkin Soup Recipe

There is nothing like a steamy bowl of soup to warm up a crisp fall evening.

This Gluten Free Easy Pumpkin Soup recipe has three ingredients and is ready in five minutes but no one needs to know this! It is rich, creamy (despite the lack of dairy) and hearty, and I have no shame in taking a little help from organic canned pumpkin puree and gluten free chicken stock. To make this recipe vegan, use vegetable stock instead.

I couldn’t resist giving this soup some Halloween flair with spider webs. I just put some sour cream (dairy free is fine) in a small plastic squeeze bottle, gave it a shake to loosen it up a bit and then drew concentric circles on top of the soup. I then took a toothpick and drew lines through the circles; alternate the lines from the center out and then from the outside in. If you prefer a less Halloween-specific garnish, a dollop of sour cream and maybe a sprinkling of chives is quite lovely.

What really gives this soup its depth of flavor is the addition of Sunbutter. I love the way it makes this quick soup taste like it took a lot longer to make. And of course, it is completely nut free. Use creamy for a smooth soup and Natural Crunch if you like a bit of texture to your soups.

I can almost guarantee you that the kiddos will gobble this up before heading out for some serious trick or treating.

Gluten Free Dairy Free Pumpkin Soup

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Gluten Free Pumpkin Soup
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Gluten Free Easy Pumpkin Soup Recipe

Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Soup
Cuisine: American
Servings: 4 people
Calories: 216kcal
Author: Gluten Free & More


  • 1 (15 ounce) can pure pumpkin puree
  • ½ cup Sunbutter
  • 3 cups gluten free chicken or vegetable stock
  • Kosher salt and freshly ground pepper to taste


  • Combine the pumpkin, Sunbutter, and stock in a medium saucepan and cook over medium heat, stirring occasionally, until the ingredients are combined and the soup is hot. Season to taste with salt and pepper.


Nutrition Facts
Gluten Free Easy Pumpkin Soup Recipe
Amount Per Serving
Calories 216 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 1g5%
Sodium 54mg2%
Potassium 175mg5%
Carbohydrates 11g4%
Protein 9g18%
Vitamin A 55IU1%
Vitamin C 0.9mg1%
Calcium 47mg5%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Dairy Free Easy Fall Gluten-Free Gluten-Free Recipes Halloween Pumpkin SunButter
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  1. October 16, 2012

    I love your festive spider webs! The soup looks delicious and who can resist 3 ingredients?!

    1. Gluten Free & More
      October 19, 2012

      Thanks Dana!

  2. Connie
    October 19, 2012

    Wow, what an easy recipe. I am very anxious to try it since I love pumpkin anything, and due to allergies and intolerances to not only dairy, eggs, gluten and oats, this sounds wonderful.

    1. Gluten Free & More
      October 19, 2012

      Thanks Connie, it is so easy and so yummy! Enjoy.

  3. Jeni
    October 21, 2012

    Adorable! And so easy.

    1. Gluten Free & More
      October 21, 2012

      Thanks Jeni, yes so easy!

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  5. NoGrainNoPain
    October 7, 2013

    I’m eating this right now. It is delicious!! I made my own sunflower butter, and added a little chicken on top. What a simple and yummy recipe!

    1. CarolKicinski
      October 8, 2013

      Thanks! SO happy you are enjoying the recipe.

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  8. Rachael
    October 2, 2016

    I made this soup and it was a great base but pretty dull flavor-wise. I added some coconut milk, maple syrup, pumpkin pie spice, and cinnamon and it really bumped up the flavor!

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