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Thai Pumpkin Soup

October 2, 2025 / By Holly Erickson

I am obsessed with this deeply flavorful Thai pumpkin soup recipe. Healthy and cozy, this creamy autumn soup is naturally gluten free, dairy free and can be easily made vegan.

a bowl of Thai pumpkin soup topped with sriracha, pumpkin seeds and cilantro, a perfect cozy soup for fall
Photography by Gayle McLeod

I love a creamy curried soup this time of year. From curried pumpkin soup to slow-cooker pumpkin curry, and now I’m adding this easy Thai pumpkin soup to my fall rotation. Because it’s super easy, gluten-free, dairy-free and vegetarian, AND can be made a day or two ahead of time, it’s my new go-to for casual fall dinner parties. 

a bowl of Thai pumpkin soup topped with sriracha, pumpkin seeds and cilantro, a perfect cozy soup for fall

Easy, adaptable, and made with just a few ingredients, I know you’re going to love this soup as much as I do. This recipe is a dream for weekend meal prepping because the flavors meld and deepen over time. Make a big batch on Sunday and enjoy it throughout the week. 

ingredients laid out to make a pot of cozy pumpkin soup with asian Thai flavors

Thai Pumpkin Soup Ingredients

  • Pumpkin: Don’t use the kind of pumpkin you carve! Use cubed sugar pumpkin or canned pumpkin for ease. 
  • Butternut squash: I buy pre-peeled and cubed butternut squash in the produce aisle. You could also use frozen. 
  • Red curry paste: My love affair with red curry paste is sprinkled all over this website! My personal favorite brand is Mae Ploy, but it does include shrimp paste so if you need this soup to be vegetarian, look for a different brand. 
  • Ginger, garlic and onions: Simple, but they bring big flavor! 
  • Stock: I usually use chicken stock, but again if you want the soup to be vegan or vegetarian use a vegetable stock. 
  • Coconut milk: Full fat coconut milk is by far my preference. 
  • Fish sauce: For that signature rich umami funk, it’s gotta be fish sauce! Again, for the strict vegetarians or vegans, it’s OK to use soy sauce instead (though the flavor will certainly be a little different). 
garlic, ginger, onions, red curry paste, pumpkin, squash, stock and salt being boiled in a pot to make Thai pumpkin soup

How To Make Thai Pumpkin Soup

  1. Warm the onions, garlic and ginger in the oil. 
  2. Add curry paste, pumpkin, squash, stock, and salt. 
  3. Bring the soup to a boil.
  4. Simmer for 20 minutes. 
  5. Blend the soup until it’s smooth and creamy. Use an immersion blender directly into the pot, or carefully blend it in batches with a countertop blender
  6. Stir in the coconut milk and fish sauce. 
  7. Serve! It’s a perfect light dinner or cozy lunch, or serve it as part of a big spread with chicken satay, larb, or a light cucumber salad on the side.  
garlic, ginger, onions, red curry paste, pumpkin, squash, stock and salt being boiled in a pot to make Thai pumpkin soup

Variations 

  • To make the soup milder: Add more coconut milk.
  • Use Massaman curry paste in place of red curry paste for a slightly milder version of this soup.
  • If you use canned pumpkin you’ll need two 15-ounce cans of pumpkin puree. You may want to add a little sugar or honey to the soup to balance the sweetness. 
  • I often finish the soup with a spritz of lime juice.
  • Blend in even more vegetables: Add sweet potato, carrots etc.
  • Try swapping in a Kabocha squash for the butternut squash.
  • For an even richer soup, and a little protein, stir in two spoonfuls of creamy peanut butter.
  • Play around with TOPPINGS: I adore topping this with roasted pumpkin seeds, and chili crunch oil (sometimes called chili crisp) but you can also get creative with toppings. Fresh herbs, a drizzle of hot sauce, a squeeze of lime juice, a drizzle of cream, and so on. 
Thai pumpkin soup mixing in a blender until smooth

Tips For Success

  • To make it easier to cut sugar pumpkins and squash: Microwave the whole squash or pumpkin for 2-3 minutes to soften slightly before cutting. 
  • If you’re using a countertop blender: Blend the soup in small batches, and take care to never overfill your blender with hot liquid. 
  • Control the spice level: Start with less curry paste than called for and add more to taste because different brands of red curry paste have vastly different heat levels.
coconut milk and fish sauce being stirred into a pot of creamy thai pumpkin soup, perfect for a fall dinner

How To Freeze + Store

This soup gets better as it sits and it freezes beautifully. Store any leftovers in airtight containers for up to five days, or freeze for up to 3 months. Reheat the soup gently on the stovetop. If it separates, don’t panic. Just blend it again or whisk it until it comes back together.  

a bowl of Thai pumpkin soup topped with sriracha, pumpkin seeds and cilantro, a perfect cozy soup for fall

So Many Cozy Soup Ideas

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Thai Pumpkin Soup Recipe

  • Serves:  6
  • Prep Time:  20 min
  • Cook Time:  1 hr
  • Calories:  207
Print Recipe

Description

Creamy, flavorful Thai pumpkin soup with red curry, coconut milk & butternut squash. Easy, gluten-free, dairy-free, vegan-friendly fall recipe ready in 30 minutes. Perfect for cozy dinners!

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon grated peeled fresh ginger
  • 2 tablespoons red curry paste
  • 2 ½ pounds sugar pumpkin, seeded, peeled, and cut into 2-inch pieces
  • 2 ½ pounds butternut squash, seeded, peeled, and 2-inch pieces
  • 3 cups chicken or vegetable stock
  • 1 teaspoon kosher salt, plus more to taste
  • 1 (15-ounce) can coconut milk, plus more for serving
  • 1 tablespoon fish sauce
  • Pumpkin seeds, for serving (optional)
  • Chili crunch oil or sriracha, for serving (optional)
  • Fresh cilantro, for serving (optional)

Method

  1. Heat the olive oil in a large saucepan over medium heat. Once the oil is glistening, add the onion and cook, stirring, until translucent, about 5 minutes. Add the garlic and ginger and cook, stirring, until fragrant, 1 minute more.

    garlic, ginger, onions, red curry paste, pumpkin, squash, stock and salt being boiled in a pot to make Thai pumpkin soup
  2. Stir in the red curry paste, pumpkin, squash, stock, and salt, then bring to a boil over high heat. Reduce to a simmer and cook until the squash is very tender, 15 to 20 minutes.

    garlic, ginger, onions, red curry paste, pumpkin, squash, stock and salt being boiled in a pot to make Thai pumpkin soup
  3. Working in batches, transfer the mixture to a blender, let cool briefly, and blend until smooth and creamy. Return it to the saucepan. 

    Thai pumpkin soup mixing in a blender until smooth
  4. Stir in the coconut milk and fish sauce. Taste and season with more salt if needed. (If the soup has cooled too much, warm it over medium heat.) 

    coconut milk and fish sauce being stirred into a pot of creamy thai pumpkin soup, perfect for a fall dinner
  5. Serve topped with the pumpkin seeds, a swirl of coconut milk, a drizzle of chili crunch, and cilantro, if using. 

    a bowl of Thai pumpkin soup topped with sriracha, pumpkin seeds and cilantro, a perfect cozy soup for fall

Nutrition Info

  • Per Serving
  • Amount
  • Calories 207
  • Protein 5 g
  • Carbohydrates 37 g
  • Total Fat 7 g
  • Dietary Fiber 9 g
  • Cholesterol 0 mg
  • Sodium 719 mg
  • Total Sugars 11 g

Thai Pumpkin Soup

Questions & Reviews

Rated 5 stars by 1 reader

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  • Marcy

    5-star rating

    Outstanding recipe! My family loved it! I"m game for anything with red curry and this was no exception, such good deep flavor.

    Thanks Marcy, so glad you all loved it!