If you’re heading to the pumpkin patch for carving pumpkins, don’t sleep on getting some pie pumpkins as well! I love to make air fryer pumpkin soup every fall because it’s warm, hearty, comforting, and delicious. The air fryer is so much faster than the oven for roasting, so it’s a winning combination!
Pumpkin soup is the perfect choice for the air fryer. Cooking any squash is faster than the oven, and you get this beautiful caramelization around the edges, which adds great flavor to your soup.
You can also roast your other vegetables right alongside the pumpkin, like onion, garlic, and more. Then, it’s just a quick trip through the blender or food processor and adjustment of the consistency to have a delicious soup.
I love pumpkin soup because it’s so versatile flavor wise. You can create sweet and savory pairings (or a little of both) depending on your preference. It’s also naturally gluten free, and so long as you use vegetable stock, it’s a great vegetarian option as well!
Soup is also one of those dishes that reheats really well, so I love making a batch at the beginning of the week and enjoying it for easy workday lunches!
Ingredients List
1 fresh pie pumpkin (approx 1.5 – 2.5 pounds), peeled, seeded, and cut into 1” cubes
1 yellow onion, peeled and quartered
3-4 cloves fresh garlic, peeled
2 Tbsp olive oil
2 Tbsp maple syrup
1 tsp salt (or more to taste)
½ tsp black pepper (or more to taste)
¼ tsp cayenne pepper (optional; omit if you want no heat)
1 ½ cups chicken or vegetable stock
½ cup heavy cream or half and half
Ingredient Tips and Substitutions
I like yellow onion the best, but a white or sweet onion, or even shallots would work fine as well
You can adjust the amount of onion and garlic up and down based on taste, and relative to the size of your pumpkin
The maple syrup can be swapped for honey, agave, or another sweetener of choice (but maple pairs extremely well with pumpkin)
If you want to omit the dairy, simply use additional stock in place of the cream or half and half, or use coconut milk for a vegan option
Spices. Feel free to add ½ tsp of cinnamon, nutmeg, ginger, or other warm spices if you’d like. Some more cayenne or red pepper flakes are a great choice if you’d like a spicy kick!
Variations. Feel free to add half butternut squash, carrot, or other squashes and root vegetables in addition to the pumpkin for different flavor variations!
Preparing Your Pumpkin
Make sure to choose a pie pumpkin that is designed for eating, and not a carving pumpkin. There is a difference in the thickness of the skin and meat
Use a vegetable peeler to skin the pumpkin, much like you would any other type of squash or root vegetable
Slice off the top about 1” below the stem using a long, sharp knife (I use a Santoku or Chef’s knife for this)
Scoop the seeds and pulp out using a spoon (I use a tablespoon from my normal cutlery). I sometimes cut the pumpkin in half first to make the insides easier to access. Save the seeds to make Honey Roasted Pumpkin Seeds in the Air Fryer!
Cut the pumpkin into approximately 1” cubes using the same sharp knife you did for the top. Remember, the more even sizes your cubes are, the move evenly they’ll cook
Depending on the size of your air fryer, you could also remove the top and seed the pumpkin, then roast it whole, halved, or quartered, and scoop the flesh away from the skin after cooking and cooling.
The cooking will take longer with bigger pieces, but it does cut down on prep time. However, you’ll need to stagger your other vegetables to get the cooking time right, or want to cook them separately and reheat everything before serving.
Step By Step Instructions
Add pumpkin cubes, quartered onion, and garlic cloves to your air fryer’s basket or rack in an even layer. Try to put the garlic bulbs near the bottom so they’re slightly blocked from direct heat
Drizzle the olive oil, maple syrup, and seasonings evenly over top of the vegetables
Cook on the air fry setting at 400°F for 20-25 minutes (I do not preheat for this recipe), pausing halfway to stir everything around, or until the vegetables are caramelized and soft. Use a fork to test and make sure it pierces the pumpkin easily, with no resistance
Place the cooked vegetables into a blender or food processor with the chicken or vegetable stock (do not fill your blender more than ½ full – do in batches if necessary). Blend until smooth, then add the cream and blend again just to mix it in. Taste and adjust seasonings if needed for your preferences
Top with pepitas, chili flakes, or parsley if desired and serve warm
Serve up my Pumpkin Spice Old Fashioned, Spiced Pear Martini, or a Caramel Apple Hard Cider for the perfect pairing!
Recipe FAQs
Can I Make a Creamy Version of Air Fryer Pumpkin Soup?
Absolutely! To create a creamy pumpkin soup, add a half cup of heavy cream or coconut milk for a vegan alternative after blending the roasted pumpkin and vegetables.
When using dairy cream or half and half, you may need to reheat the soup in the microwave or on the stove to bring it back to a proper warm to hot soup temperature before consuming.
How Can I Adjust the Spice Level of Pumpkin Soup?
Adjusting the spice level is easy, as the soup is very mild to start with. To add spice, use a small amount of cayenne pepper, red pepper flakes, paprika, or chili powder.
Start with about ¼ tsp and increase gradually until you reach your desired level of heat.
What’s the Best Type of Pumpkin For This Soup?
While you can use various types of eating pumpkin, sugar pumpkins (also known as pie pumpkins) are commonly recommended. They have a sweet, tender flesh that enhances the flavor of the soup.
Avoid carving pumpkins, which are usually thicker, tougher, and less sweet than their counterparts designed for eating.
Can I Substitute Fresh Pumpkin With Canned Pumpkin Puree?
Yes, you can substitute fresh pumpkin with one can of pumpkin puree for convenience. However, you will lose the roasted flavor that is imparted during the cooking process.
Simply roast your other vegetables for 10-15 minutes, then add the pumpkin puree along with the stock and reheat the soup as needed. You could heat the puree in the air fryer, but you need an oven safe dish that fits in the basket to contain it while doing so.
Can I Freeze Air Fryer Pumpkin Soup For Later Use?
Indeed, pumpkin soup freezes well. Allow it to cool completely, then transfer it to airtight containers or freezer bags. Make sure to leave some room for expansion.
Frozen pumpkin soup can be stored for up to three months.
Are There Gluten Free Options For Air Fryer Pumpkin Soup?
This pumpkin soup recipe is naturally gluten free. However, you should always ensure that all ingredients, particularly broth and seasonings, are also gluten free, as sometimes they can be cross-contaminated during production.
Make sure to look for a gluten free certification on the packaging, or purchase brands that do not produce products with gluten to avoid this.
Recipe Pro Tips
I usually warm my stock in the microwave or on the stovetop while the vegetables are cooking, as this makes for warmer soup. If your stock is room temperature it may not be needed, but if it’s refrigerated you’ll want to warm it to prevent cold soup. You can also always warm up the finished soup in the microwave afterwards if you prefer!
You’ll achieve a smoother texture with a blender. I usually use my food processor because it’s more convenient for me, which delivers a slightly more chunky texture as pictured
Make sure to pour any juice from the bottom of your air fryer basket or drip tray out with the vegetables, as it has a lot of flavor!
Storage and Reheating Tips
Store leftover roasted pumpkin soup in the refrigerator in an airtight container for up to 5 days. For longer term storage, freeze for up to 3 months
To reheat, microwave a cup of soup on high for about 1 minute (stir halfway), or place it in a pan on the stovetop over medium heat until warmed. You may reheat in the air fryer as well, but you’ll need an oven-safe bowl that fits in your air fryer. Place the soup in the bowl and air fry for around 5 minutes at 350°F to reheat, stirring once halfway through
This air fryer pumpkin soup is creamy, warm, and delicious – just perfect for fall! I love to make up a batch and then enjoy it reheated for lunch throughout the week.
Pair with some crusty bread, or add roasted meats, vegetables, and salads to make a dinner out of it! This soup is naturally gluten free and vegetarian, making it suitable for a wide variety of diets.
The air fryer is absolutely perfect for roasting the vegetables required for this soup, taking only about half the time. You’ll get the same beautiful caramelization and roasted flavor too, so you’re not sacrificing anything.
If you enjoy this soup, make sure to check out some of my other amazing Air Fryer Pumpkin Recipes for additional ideas!
Easy Air Fryer Pumpkin Soup
This easy air fryer pumpkin soup roasts up perfectly in just about 20 minutes. It’s naturally gluten free and vegetarian, and perfect for fall.
1Fresh pie pumpkin, peeled, seeded, and cut into 1” cubes(approx 1.5 – 2.5 pounds)
1Yellow onion, peeled and quartered
3-4Clovesgarlic, peeled(or more to taste)
2Tbspolive oil
2Tbspmaple syrup
1Tspsalt(or more to taste)
½Tspblack pepper(or more to taste)
¼Tspcayenne pepper(optional; omit for less heat)
1 ½Cupsvegetable stock(or chicken)
½Cupheavy cream or half and half
Instructions
Add pumpkin cubes, quartered onion, and garlic cloves to your air fryer’s basket or rack in an even layer. Try to put the garlic bulbs near the bottom so they’re slightly blocked from direct heat
1 Fresh pie pumpkin, peeled, seeded, and cut into 1” cubes, 1 Yellow onion, peeled and quartered, 3-4 Cloves garlic, peeled
Drizzle the olive oil, maple syrup, and seasonings evenly over top of the vegetables
2 Tbsp olive oil, 2 Tbsp maple syrup, 1 Tsp salt, ½ Tsp black pepper, ¼ Tsp cayenne pepper
Cook on the air fry setting at 400°F for 20-25 minutes (I do not preheat for this recipe), pausing halfway to stir everything around, or until the vegetables are caramelized and soft. Use a fork to test and make sure it pierces the pumpkin easily, with no resistance
Place the cooked vegetables into a blender or food processor with the chicken or vegetable stock (do not fill your blender more than ½ full – do in batches if necessary). Blend until smooth, then add the cream and blend again just to mix it in. Taste and adjust seasonings if needed for personal preference
1 ½ Cups vegetable stock, ½ Cup heavy cream or half and half
Top with pepitas, chili flakes, or parsley if desired and serve warm
Notes
I like yellow onion the best, but a white or sweet onion, or even shallots would work fine as well
You can adjust the amount of onion and garlic up and down based on taste, and relative to the size of your pumpkin
The maple syrup can be swapped for honey, agave, or another sweetener of choice (but maple pairs extremely well with pumpkin)
If you want to omit the dairy, simply use additional stock in place of the cream or half and half, or use coconut milk for a vegan option
Feel free to add ½ tsp of cinnamon, nutmeg, ginger, or other warm spices if you’d like. Some more cayenne or red pepper flakes are a great choice for a spicy kick!
Add half butternut squash, carrot, or other squashes and root vegetables in addition to the pumpkin for different flavor variations!
I usually warm my stock in the microwave or on the stovetop while the vegetables are cooking, as this makes for warmer soup. If your stock is room temperature it may not be needed, but if it’s refrigerated you’ll want to warm it to prevent cold soup. You can also always warm up the finished soup in the microwave afterwards if you prefer!
You’ll achieve a smoother texture with a blender. I usually use my food processor because it’s more convenient for me, which delivers a slightly chunkier texture
Make sure to pour any juice from the bottom of your air fryer basket or drip tray out with the vegetables, as it has a lot of flavor!
Store leftover roasted pumpkin soup in the refrigerator in an airtight container for up to 5 days. For longer term storage, freeze for up to 3 months
To reheat, microwave a cup of soup on high for about 1 minute (stir halfway), or place it in a pan on the stovetop over medium heat until warmed. You may reheat in the air fryer as well, but you’ll need an oven-safe bowl that fits in your air fryer. Place the soup in the bowl and air fry for around 5 minutes at 350°F to reheat, stirring once halfway through
Exact nutritional values will vary based on brand and weight of ingredients, any adjustments or sides added, and actual quantity consumed, so please consider this a guideline only
I enjoy trying new recipes, creating my own, and dabbling with new techniques all the time. My husband loves to protest when I make him my guinea pig, but it’s all for the love of food!
My cooking philosophy is that great tasting food doesn't have to be complicated or time consuming to make. I'm a home cook with over 20 years of experience feeding myself and others. I've learned from a variety of different people, things I've learned online, and some trial and error as well.
I enjoy cooking a variety of foods, from convenience to comfort foods, as well as international cuisine. You can rest assured that all of my recipes have been actually made, thoroughly tested, and most importantly: tasted! I want you to enjoy my food as much as I do!
