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!

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

Pumpkin Sage Blender Soup

Pumpkin Sage Blender Soup

Yield: 2 servings (2 pint-size Mason jars)
Prep Time: 5 minutes
Total Time: 5 minutes

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!


  • 1 (15 ounce) can of pumpkin puree (or 1 2/3 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
  • 1/2 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon olive oil
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon dried sage
  • 1/2 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon ground black pepper


  1. In the pitcher of a blender, combine all ingredients. Blend on high until very smooth.
  2. Pour into pint-size Mason jars. Seal lids and stash in fridge for up to a week.
  3. 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.
  4. To reheat on stovetop: pour soup into a small saucepan. Head over medium heat, stirring occasionally, until hot throughout—about five minutes.


  • 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 Information:
Yield: 2 Serving Size: 2 cups
Amount Per Serving: Calories: 393Total Fat: 32gSaturated Fat: 23gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 18mgSodium: 1198mgCarbohydrates: 20gFiber: 4gSugar: 8gProtein: 13g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

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    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.

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