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Pumpkin Sage Blender Soup in a Jar

Updated: August 4, 2025 / By: Cassie Johnston / This post may contain affiliate links. Please read our disclosure policy

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This Pumpkin Sage Blender Soup is just so darn easy to pull together! Literally just open some cans in a blender, add some spices, blend, and then pour it into a jar-ta-da! You're done!

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Pack with an Apple Walnut Salad in a Jar for an easy lunch to-go!

📖 Recipe

Pumpkin Sage Blender Soup

This pumpkin soup is silky, rich, and packed full of complex flavor—you'd never know it took five minutes to make in the blender!
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Course: Soups & Stews
Cuisine: American
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 servings (2 pint-size Mason jars)
Calories: 176kcal
Author: Cassie Johnston

Ingredients

  • 1 15- ounce can of pumpkin puree or 1 ⅔ cups homemade pumpkin puree
  • 1 13.5- ounce can full-fat coconut milk
  • 1 cup low-sodium chicken or vegetable broth
  • 1 teaspoon maple syrup
  • ½ teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon olive oil
  • ¼ teaspoon ground cinnamon
  • ⅛ teaspoon cayenne pepper
  • 1 teaspoon dried sage
  • ½ teaspoon sea salt plus more to taste
  • ¼ teaspoon ground black pepper

Instructions

  • In the pitcher of a blender, combine all ingredients. Blend on high until very smooth.
  • Pour into pint-size Mason jars. Seal lids and stash in fridge for up to a week.
  • To reheat in microwave: remove lid from jar, cover jar loosely with a paper towel, and microwave on high for 2-3 minutes—stirring every minute—until hot.
  • To reheat on stovetop: pour soup into a small saucepan. Head over medium heat, stirring occasionally, until hot throughout—about five minutes.

Notes

  • If your coconut milk is chilled, it might have separated into solids and liquids. That's okay! Just put everything in the blender and blend away. Your final soup might look like it's curdled—but that's just the tiny bits of coconut cream. When you heat the soup, they'll melt and make for a smooth and creamy soup.

Nutrition

Serving: 2cups | Calories: 176kcal | Carbohydrates: 24g | Protein: 5g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 630mg | Potassium: 604mg | Fiber: 7g | Sugar: 10g | Vitamin A: 35353IU | Vitamin C: 10mg | Calcium: 77mg | Iron: 4mg
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Cassie Johnston

Cassie is a holistic nutritionist, cookbook author, and all-around food lover. She grew up cooking dinner with her parents every evening, and her passion for home cooking has been strong ever since. Cassie is the author of two published cookbooks (Cooking with Greek Yogurt and Chia, Quinoa, Kale, Oh My!) and dozens of recipes published in major magazines and newspapers. Cassie has been sharing her award-winning recipes on Wholefully since 2010. She loves dark chocolate, homegrown tomatoes, motorsports, and anything that sparkles. She lives in Indiana with her family on a small homestead.

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4 Comments

    1. Hi Kerri-Ann! Unfortunately, this recipe hasn't been tested for steam canning, so we can't recommend it. If you'd like to steam can your soup, we recommend finding a similar recipe specifically developed and tested for steam canning.

      Reply

    1. Sure can! Just make sure to use a freezer-safe canning jar (one with straight sides) and leave plenty of headspace for expansion.

      Reply