Soup Season Starts With This Super Easy Allergy-Friendly Pumpkin Soup

(Updated September 2026) Here's a soup recipe created by Allergy Dragon that’ll take the edge off fall’s chill and warm your family’s hearts. This Pumpkin Soup is ‘souper’ easy to make and is full of vitamins and veggie goodness. Thank you Allergy Dragon for creating this recipe for Allergy Force.

“Above all, keep it simple.”

—Auguste Escoffier

Here’s a simple recipe for creamy pumpkin (or squash) soup that can do double duty as snack for the kids when they get home from school or a quick, no-fuss dinner. Warm, satisfying, and made-with-🧡 serve it with a generous sprinkle of toasted pumpkin seeds and your favorite crusty, allergy-friendly bread. (Dipping allowed!) Get the recipe:

Super Easy Allergy-Friendly Pumpkin Soup

(Serves approximately 4)

Ingredients

• 1-15 oz can of pumpkin puree or squash puree

• 13 oz of coconut milk or other milk alternative

• 8 oz of vegetable broth or chicken broth

• 1 tablespoon of olive oil

• 1 tablespoon of brown sugar

• 1 teaspoon of granulated garlic

• 1 teaspoon of granulated onion

• ½ teaspoon of ground nutmeg

• ½ teaspoon of white pepper*

• 1 teaspoon of salt. or to taste

Let’s get started!

1. In a large pot or Dutch oven over medium-high heat, add the olive oil, pumpkin puree, brown sugar, nutmeg, garlic, onion, white pepper, and 1 teaspoon of salt.

2. Mix ingredients together and cook for about five minutes or until the brown sugar has melted and the spices have become fragrant. Stir constantly to prevent burning.

3. Next, add the milk alternative and broth to the pot and mix well. Allow to come to a boil, stirring occasionally.

4. Reduce heat to simmer or lightly boil the soup for 15 to 20 minutes.

5. Next taste, and see if you need to add in any salt or pepper to taste.

Tips

1. Make it a Complete Meal:

To make it a complete meal, add some protein to the soup like bite-sized chunks of chicken breast or cannellini beans. Delish!

2. Why Add Sugar?:

In case you’re curious about adding brown sugar to the soup, the sugar balances out all the flavors in the soup. You can substitute honey or agave syrup for the brown sugar, or even omit if you prefer.

3. White vs. Black Pepper:

You can substitute black pepper for white pepper but you’ll see dark specks floating in your beautiful, creamy orange soup.

4. Serving Suggestion:

Serve the soup with crusty bread and/or toasted pumpkin seeds.

Bon appetit!

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Chef Martha Morgan (aka Allergy Dragon) actively engages with Louisville's food allergy, celiac, and auto-immune disease communities through in-person classes at Rainbow Blossom Wellness Center, Dare to Care Kitchen, and local libraries. Through her work she demystifies cooking and baking delicious things for restricted diets and makes kitchen creativity not only possible, but fun.

While Chef Martha lives in Louisville, Kentucky, she offers virtual group and private classes, ensuring everyone can access her allergy-friendly cooking guidance from anywhere.

To learn about or with Chef Martha, explore this link and see everything Allergy Dragon is doing to make life with food allergies, celiac, and auto-immune conditions deliciously easy and safe.

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About the Author:  Chef Martha Morgan (aka Allergy Dragon) is a specialty diet and allergy chef who shares tips, tricks and best recipes from over 30 years of professional cooking experience on social media and at the Allergy Dragon's Lair.

Chef Martha provides support in the kitchen to everyone with food allergies, food intolerances, and specialty diets. Her expertise includes providing a full range of cooking guidance in the kitchen from technique, to finding safe products, to handling those new products, to creating (or re-creating as the case may be) recipes.

Connect with Allergy Dragon on Instagram (@allergy_dragon), Facebook (@allergydragon), and LinkedIn, and follow Allergy Dragon on YouTube.

Images: Courtesy of Allergy Dragon and Eric Prouzet on Unsplash