Pumpkin Chipotle Soup

So I’m freezing.  And I’m also cranky because I’m freezing.  I have the indoor temperature set to 66 degrees because I’m stubborn (read: cheap) like that, and I don’t want to turn it up because the sun will warm it up to about 70 by this afternoon anyway.

Meanwhile I’m wearing slippers for the first time this season, and I’m drinking hot tea to warm up because I’ve passed my coffee quota for the day.  But it’s chai tea which still has caffeine in it so now I’m freezing, cranky, and also jittery.

In addition, my 5 year old son is intent on driving me crazy today.  He just assaulted one of our cats who was sunning herself in the bedroom window (probably to get warm because I’m too stubborn to turn the heat up), and in her desperate frenzy to get away she scratched him on the stomach.  It’s not deep, but the way he’s carrying on about it you’d think his organs were spilling out all over the floor.

I cleaned it and put some antibiotic ointment on it, but now he’s demanding retribution.  I’ve been informed that she should no longer live with us because she’s mean.  For about the one millionth time I try explaining that she was minding her own business and he should have left her alone in the first place, and that he’s not supposed to be picking up the cats anyway.  Apparently I am now taking her side, and am therefore the worst mother in the world.

And lest you are thinking that he’s probably just cranky because he’s cold, you should know that I can barely keep this kid’s clothes on regardless of the temperature because a) he’s always hot, and b) he’s five and thinks wearing underwear is considered being “dressed.”

Our conversation this morning went like this:

Me:  (staring incredulously) “Why did you take your PJ’s off, aren’t you cold?”

Mason:  (running laps around the coffee table) “No, I’m fine.”

Me:  “Don’t you want to put some clothes on?”

Mason:  “No, not really.”

Me:  “We have to go to the grocery store and you can’t go like that.”

Mason:  (still running) “Are we leaving right now?”

Me:  “No, we’re going in a little while though.”

Mason:  “Then I don’t need to get dressed yet.  Besides, running around the coffee table 50 times will keep me warm.” (keeps running) 

It’s hard to argue with that logic – I probably wouldn’t be cold either if I ran around the coffee table 50 times.  But that’s not going to happen so I am still freezing.  I’m also a little dizzy from watching him lap the living room furniture, so I turn back to my grocery list and will revisit the getting dressed battle shortly.

In desperate need of something to warm me from the inside (and it’s still too early for bourbon), I know I need some soup for lunch.  I recently posted this turkey sausage, kale and pumpkin soup, which I love – but today I know I want this creamy pumpkin chipotle soup.

It’s the perfect soup recipe for when you are freezing, because it warms you both with temperature and with spice.  Hearty and comforting, it’s definitely what I need  today.  Even better?  It literally takes minutes to throw together, so you can make it anytime you’re in want of a quick, warming meal.

This soup also freezes well, so make a double batch and you’ll be that much closer to lunch next time you’re too stubborn to turn the heat up!  Or maybe that’s just me…



Pumpkin Chipotle Soup
Recipe type: Soups/stews
Cuisine: Soup
Serves: 6
  • 2 Tbsp olive oil
  • ½ cup chopped onions
  • 1 clove garlic, chopped
  • 1 Tbsp chipotles in adobo sauce
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • ⅛ tsp ground allspice
  • 2 tsp granulated sugar substitute
  • 2 cups pumpkin puree
  • 32 oz chicken broth
  • ½ cup heavy cream
  • 2 tsp red wine vinegar
  • salt and pepper to taste
  1. Heat olive oil in a medium saucepan. Saute onions and garlic for 3-4 minutes until translucent. Add chipotles, coriander, cumin, allspice, and sugar substitute to the pan and cook for another 2 minutes. Add the pumpkin puree and chicken broth to the pot and simmer for about 5 minutes.
  2. Using an immersion blender, blend the soup in the pot until smooth (if you don't have one, add the soup to a traditional blender, blend and return to the pot when smooth). Add the heavy cream and red wine vinegar and simmer for another five minutes or so.
  3. Taste, then season with salt and pepper as desired. Serve hot, garnished with sour cream (other optional garnishes shown: pepitas and cilantro).
Nutrition Information
Calories: 138 Fat: 12g Carbohydrates: 6g net Protein: 2g
For more great recipes, download my e-cookbook The Gluten Free Low Carber!


  1. says

    What a great post Mellissa. Such a cute story too! I enjoyed reading every single word of it. I’m just so grateful that my kids are all grown up now. :)

    As for that soup, it looks fabulous. Since I too have been freezing lately (gosh I hate winter!) this might very well be just what I need to make me feel better. Comfort food at its best. Of course, I would have to do without the cream, but I’m thinking coconut cream would work fine! Oh, LOVE how you garnished your soup, by the way. It’s just soooo pretty, I’d have a hard time diggin’ in…

    • says

      Thanks so much Sonia! Your food styling is always so awesome that I really appreciate the compliment! I think coconut cream would work perfectly in this soup and would add another layer of flavor – I may try that myself next time! :)

  2. says

    What a miserable part of a cold day…too late for coffee and too early for bourbon! LOL
    And how many napkins do you have? It matches the soup, which sounds delicious, perfectly!!

    • says

      So true Patty, ha ha!! Um….I have a LOT of napkins – it’s a sickness really. But I justify it by saying it’s for blog props. The good thing is that other than a few full sets I already had, I only buy one or two per pattern now, since that’s all I need for most photos. I got these at World Market last month and I LOVE the colors! They had a lot of great ones to choose from for fall so if you have one in your area you should definitely check it out! :)

  3. Eric says

    I, too, keep my house at 65, although I like to say that I am “thrifty”, and not, as my brother insists, cheap. This soup sounds great. I love vinegar in soups; it adds an acidic note that is wonderful for offsetting other flavors. Perhaps you have solved the starter course dilemma for my Thanksgiving…

  4. says

    I made this tonight for dinner and it is soooo good! And so easy! (and it would’ve been even easier if I owned an immersion blender). I ended up using half-and-half instead of heavy cream because it’s what I had in the house, so I’m sure my soup wasn’t quite as delicious and creamy as yours, but it was good enough for me! Thanks again for the recipe :)

    • says

      Glad you liked this soup Ariel – it really IS easy! My immersion blender broke and I hate having to transfer everything back into my blender – I really need to bite the bullet and buy a new one! It makes so many recipes easier!

  5. NaturallyMarissa says

    Melissa, thank you for sharing this wonderful recipe. I enjoyed a bowl of this soup this evening and it is amazing. I’m grateful I found your website, such recipes make healthy living so much easier! For the recipe, I didn’t have chipotle in sauce so I just substituted 1 Tbs of an adobe spice blend and full fat coconut milk for the heavy cream. Thanks again and keep up the good work! :)

    • says

      Thanks Marissa, your version sounds delicious too! I love the flavors in Adobo seasoning but I haven’t used it in years! Your comment reminded me that I should pick some up next time I’m out shopping! :) So glad you liked it and thanks for taking the time to comment!

  6. says

    Made this for my parents tonight and it was absolutely fabulous! I did substitute fat-free half & half for the heavy cream (because otherwise I had all the ingredients) and everyone loved it! Mom thought it was too spicy, but I loved it and am counting down to lunch tomorrow when I get to eat it again. I will definitely be adding this to my regular fall recipe shuffle. And my diabetic father was over the moon about it being low carb. Thanks so much!

    • says

      Hooray! Glad it was a hit with the family! If you aren’t strictly counting carbs, using other forms of dairy (or even fake dairy like almond milk) will help keep the calories down so it’s not a bad thing! Thanks for the comment!

  7. says

    im thinking of making this tomorrow – sounds like exactly what i need for a chilly day, especially since i have a touch of a cold. i know it says 6 servings, but i wondered…are they about a cup each?

  8. Rivka says

    Hi, can i use chipotle powder instead of chipotles? also, what can i sub instead of cream? i don’t do so well with dairy. Thank you! this looks so yummy

  9. Lisa says

    Made a batch of this tonight to freeze as I’m having knee surgery next week. Hopefully it (and your fab meatballs) will save me from the high-carb delivery food trap while i recuperate. I upped the chipotle for extra kick. Utterly Delish. Thanks for your marvelous recipes! :)

  10. Yvonne says

    This soup was A-MAZ-ING! I love cream based soups for that comforting feeling when I’m sick. This soup had the heartiness to it without 3 cups of cream. Both I and my waistline thank you!

  11. Quinn Schulze says

    Just googled low carb soup and stumbled across your blog. You had me laughing before I even got to the recipe. It looks like you have a lot of low carb gluten free recipes. I may have just found a go to recipe site. Can’t wait to see more. Thanks for posting.


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