8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (2024)

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WW Recipe of the Day: 8 Healthy, Weight Watchers Friendly Pumpkin Soups all with SmartPoints and PointsPlus

It's that time of year when many of us are in the market for healthy pumpkin soup recipes!

8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (1)

I'm a big soup lover and am always adding to my collection of easy healthy soup recipes. Soups are a delicious, healthy way to satisfy your hunger with minimal fat and calories. And healthy pumpkin soup recipes made from either fresh or canned pumpkin are a great example.

Pumpkin puree is full of vitamins, minerals and fiber.Of course, you realize, I'm not talking about fattening cream based soups and chowders here!

Did you know that people who start a meal with soup tend to weigh less?

Are You Ready To Slim Down With Soup?

So, if you're trying to lose weight or stay slim, choose soup as a healthy first course, snack, lunch or dinner as often as you can. Why not make a large batch of one of these easy low calorie healthy pumpkin soup recipes and then freeze it in single servings that you can heat up later when you need something in a hurry?

The first of this collection of healthy pumpkin soup recipes is a great quick and easy healthy low calorie pumpkin soup from the first Hungry Girl cookbook, Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World (affiliate link). I've also assembled a great collection of low calorie pumpkin soups in a variety of styles from around the Web.

8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (2)

Sassy Salsa Pumpkin Soup (0 WW Freestyle SmartPoints)

The Skinny on Sassy Salsa Pumpkin Soup

The soup stirs together in minutes with easy to find, everyday ingredients. Most of which you probably already have in your pantry.

How Many Calories/WW Points in this Pumpkin Soup Recipe?

According to my calculations, each serving has about 163 calories, 3* Weight Watchers PointsPlus, 0* WW Freestyle SmartPoints. Enjoy!

Are You Ready To Firmly Plant YourselfOn The Path To Lasting Weight Loss Success?

If you've made this simple salsa pumpkin soup, please give the recipe a star rating below and leave a comment letting me know how you liked it.

8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (3)

Save Recipe Print Recipe Rate Recipe

4.32 from 16 votes

Hungry Girl's Sassy Salsa Pumpkin Soup Recipe

A spicy chunky pumpkin soup that's as easy as it is delicious. The type of salsa you choose will determine how spicy the soup is.

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Servings (adjustable): 4

Calories: 163

Author: Martha | Simple Nourished Living


  • Non-stick cooking spray
  • 1 tablespoon minced garlic
  • 1 tablespoon chili powder
  • ½ teaspoon cumin
  • 4 cups fat-free broth, chicken or vegetable
  • 1 can (15 ounces) pumpkin puree
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn
  • ¾ cup salsa
  • Optional toppings such as shredded reduced-fat or fat-free cheese and reduced-fat or fat free sour cream


  • Spray a soup pot set over medium heat with non-stick cooking spray.

  • Add the garlic, chili powder and cumin, and stir until the spices are fragrant, about 1 minute.

  • Add broth to the pot and bring it to a simmer.

  • Add the pumpkin and stir until it is well blended.

  • Add the black beans, corn and salsa and bring mixture to a boil.

  • Lower the heat and simmer gently for 10 minutes.

  • Top with a sprinkle of cheese and a little fat free sour cream on top, if desired

Recipe Notes

Weight Watchers PointsPlus: *3

WW Freestyle SmartPoints: *0

Nutrition Facts

Hungry Girl's Sassy Salsa Pumpkin Soup Recipe

Amount Per Serving (1 /4th recipe)

Calories 163Calories from Fat 7

% Daily Value*

Fat 0.75g1%

Carbohydrates 31g10%

Fiber 12g48%

Protein 7g14%

* Percent Daily Values are based on a 2000 calorie diet.

Course: Soup

Cuisine: American

Keyword: healthy autumn soup, pumpkin salsa soup

Did you make this recipe?Mention @simplenourishedliving on Instagram and tag #simplenourishedliving - we love to see your creations!

Source: Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World (affiliate link) by Lisa Lillien

*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

More Low Calorie Healthy Pumpkin Soup Recipes from Around the Web Perfect for Weight Watchers

8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (4)

WW Pumpkin Apple Bacon Soup (image courtesy of EmilyBites)

2.Pumpkin Apple Bacon Soup
(5* Weight Watchers PointsPlus | 5* WW Freestyle SmartPoints)
This soup is thick and creamy with savory onions, smoky bacon, hearty pumpkin and sweet apples – perfect comfort food with just 209 calories from EmilyBites.

Easy Crock Pot Chai Pumpkin Soup

3.Crock Pot Chai Pumpkin Soup
(4* Weight Watchers PointsPlus | 4* WW Freestyle SmartPoints)
A warming soup perfect for chilly fall days, this easy chai crock pot pumpkin soup would be a nice addition to Thanksgiving dinner too with 142 calories from Simple-Nourished-Living.

8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (6)

Healthy Gingered Pumpkin Soup Photo Courtesy Eat Yourself Skinny

4.Gingered Pumpkin Soup
(2* Weight Watchers PointsPlus | 3* WW Freestyle SmartPoints)
I just love this soup because not only is it the perfect comfort food for those chilly Fall days, but it’s relatively guilt-free at around only 85 calories for a cup and less than 1 gram of fat - from EatYourselfSkinny!

5.Creamy Roasted Apple & Pumpkin Soup
(3* Weight Watchers PointsPlus | 0* WW Freestyle SmartPoints)
Another creamy soup of roasted apples and pumpkins with 134 calories and 2 g fat - from Laaloosh.

6.Pumpkin Sweet Potato Bisque
(3* Weight Watchers PointsPlus | 5* WW Freestyle SmartPoints)
An easy and delicious low calorie bisque, this fabulous Pumpkin and Sweet Potato Soup is a great idea for any meal with just 188 calories and 1 g fat - from Laaloosh.

7.Low-Fat Curried Pumpkin Soup
(3* Weight Watchers PointsPlus | 1* WW Freestyle SmartPoints)
Another great healthy pumpkin soup recipes with 131 calories and 3.4 g fat - found at AllRecipes.

8.Moroccan Pumpkin Soup
(2* Weight Watchers PointsPlus | 1* WW Freestyle SmartPoints)
This is a French—influenced variation of a popular seasonal pumpkin soup with 91 calories and 2.3 g fat in a ⅔ cup serving - from Cooking Light found at MyRecipes.

9.Low-Fat Cream of Pumpkin Soup
(3* Weight Watchers PointsPlus | 2* WW Freestyle SmartPoints)
Simple creamy pumpkin soup with coconut milk, cumin and curry and just 112 calories, 2.7 g fat - found at Wellness Tree Holistic Nutrition.

And Here's a great video of how to make pumpkin soup with canned pumpkin...

And a fun video demonstrating how to make fresh pumpkin soup in a Vitamix Blender (affiliate link) in just 5 minutes...

8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (7)Martha is the founder and main content writer for Simple-Nourished-Living.

A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.

She is the author of the Smart Start 28-Day Weight Loss Challenge.

A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.

More about Martha McKinnon

If you like this collection of healthy pumpkin soup recipes, you might also like:

  • Slow Cooker Pumpkin Black Bean Chili
  • Skinny Pumpkin Cauliflower Garlic Mash
  • Skinny Slow Cooker Pumpkin Pasta Sauce
  • A Collection of Skinny Pumpkin Dessert Recipes

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!

Originally published 11/2011; Republished with updated content & photos 11/2019

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8 Skinny Healthy Pumpkin Soup Recipes | Simple Nourished Living (2024)


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