Easy freezer-friendly pumpkin soup recipe (meal prep)

ByElla @myconvenientkitchen

This pumpkin soup recipe is all about simplicity. It's wholesome, naturally creamy, and made for busy days when you want something warm and comforting without fuss.

Large batch pumpkin soup poured into freezer bags held upright in glass jars this recipe

This version is my double-batch meal prep recipe - it's already scaled up to make a big batch you can portion and freeze. If you're after a smaller version to enjoy fresh, see my pumpkin and cauliflower soup recipe instead.

It's a basic pumpkin and cauliflower soup that's blended smooth with leeks, and onion for sweetness. You can enjoy it just as it is, or use it as a base to create endless variations later, like Thai coconut prawn soup, creamy pumpkin chowder, or Moroccan chicken soup. The ultimate comfort soup for pumpkin season - simple, creamy, and freezer-friendly. (Recipes coming soon)

Jump to:

Recipes you can make from this base soup
(more to come soon)

When you are ready to eat, take out one portion of your base soup, warm it gently, and add a quick fresh finish to create the flavour you feel like. Choose one of recipes below to make in 15 minutes:

Why you'll love this recipe

  • Uses fresh pumpkin and simple ingredients you probably already have.
  • Naturally creamy without adding any cream now - you can add that later when reheating.
  • Already a double batch, perfect for freezing in airtight containers or freezer bags for easy meal prep.
  • A smooth, blender-friendly soup that's just as good for lunch as it is for dinner.
  • Perfect meal prep recipe for the colder months.
  • (Note: This recipe uses both vegetable and chicken stock, so it's not vegan. For a vegan pumpkin soup, simply use vegetable stock only and skip any dairy when serving.)

Ingredients

Ingredients on kitchen bench for large batch pumpkin and cauliflower soup with leeks and stock.
  • Olive oil
  • Leeks - Make sure your leeks are clean before cooking - here's my quick method for how to clean leeks easily.
  • Onions
  • Garlic
  • Cauliflower
  • Pumpkin - I used butternut pumpkin - also known as butternut squash - but sugar pumpkins or pie pumpkins work just as well.
  • Vegetable and chicken stock - replace chicken stock with vegetable stock for vegetarian or vegan.
  • Salt and black pepper, to taste

See recipe card for quantities.

Step-by-step - instructions

Sautéing onion and sliced leek in oil in a large pot as the flavour base for cauliflower and pumpkin soup.

Step 1: In a large pot, sauté onion and leek in olive oil over medium heat until soft and fragrant, about 8 minutes.

Adding garlic to the onion and sliced leeks sautéing in oil in a large pot as the flavour base for cauliflower and pumpkin soup.

Step 2: Add crushed garlic and stir gently to release aroma and flavour through the base, cooking 1 minute.

Chopped pumpkin and cauliflower added to sautéed aromatics in a pot as the next step in making soup.

Step 3: Add chopped pumpkin and cauliflower, tossing evenly in the cooked aromatics to coat each piece.

Vegetable and chicken stock just added to pot with pumpkin, cauliflower, and aromatics for simmering soup.

Step 4: Pour in vegetable and chicken stock, stirring slowly to combine and create a smooth mixture.

Pumpkin and cauliflower simmering in stock in a large pot until soft.

Step 5: Simmer gently over low heat until the pumpkin and cauliflower are tender and soft throughout.

Blending cooked pumpkin and cauliflower soup with a stick blender until smooth and creamy.

Step 6: Blend the soup until smooth and creamy using a stick blender or regular blender until silky.

Hint: Leeks can hold a bit of grit between their layers, so check out my simple step-by-step on how to clean leeks before you start.

Step-by-step - how to portion and freeze this soup

Weighing large batch of pumpkin soup in pot, scale reads 4504 grams

Step 1: Place an empty container on the kitchen scale and press reset to zero. Pour in the soup to weigh only its contents. Refer to portion guide in recipe.

Freezer bag placed inside a glass jar to hold shape while pouring soup.

Step 2: Prepare freezer bags by placing each inside a glass jar to hold its shape upright. This keeps the bag steady and ready for easy pouring and measuring.

Pouring large batch pumpkin soup into freezer bag held in glass jar on kitchen scale using a funnel, with pot of soup and empty jars nearby.

Step 3: Pour soup carefully into each bag using a wide-mouth funnel if needed. Weigh each portion as you go to keep serving sizes consistent and avoid spills.

Large batch pumpkin soup poured into freezer bags held upright in glass jars for easy filling.

Step 4: Work in batches, filling a few bags at a time. Once filled, seal or set aside and reuse the same jar to support the next bag while pouring more soup.

Food-safe sealer set to moist mode sealing flat freezer bag of cold pumpkin soup on kitchen bench

Step 3: Seal each bag using a food-safe sealer on moist mode. Press "seal," NOT "vacuum! Zip-lock bags or freezer-safe containers work just as well here.

Seven frozen pumpkin soup bags stacked flat and fanned out on kitchen bench to show space-saving freezer method

Step 4: Lay sealed soup bags flat on a tray to freeze solid. Once frozen, stack them flat or upright to save freezer space and keep meal prep organised.

Turn this base soup into 5 delicious soup recipes

When you're ready to use a portion, reheat only what you need and turn it into something new:

Recipes coming soon!

  • Moroccan Chicken & Chickpea - Add shredded chicken, chickpeas, and warm spices like cumin or harissa paste.
  • Thai Coconut Prawn - Stir through coconut milk, prawns, lime juice, and coriander.
  • Italian Sausage & Kale - Add cooked sausage, kale, and a sprinkle of parmesan.
  • Smoky Bacon & Lentil - Mix in crispy bacon bits, lentils, and thyme.
  • Salmon & Greens Chowder - Flake in cooked salmon with baby spinach, corn, and a touch of cream.

Equipment

You don't need much to make this easy pumpkin soup recipe - just a few basics that help achieve that smooth, creamy texture every time.

  • Large pot or stockpot - Big enough to hold all the vegetables and chicken stock comfortably.
  • Stick blender (immersion blender) - Perfect for pureeing the hot soup directly in the pot without extra washing up.
  • Ladle - For transferring soup neatly into freezer bags or airtight containers.
  • Freezer-safe airtight container or flat freezer bags - To store your double batch easily for meal prep.
  • Optional: Vacuum sealer - Ideal if you want to store your soup for several months.
  • Tip: If you don't have a stick blender, a regular blender works too. Just let the soup cool slightly first, then blend in batches until smooth and creamy.

Tips & Variations

  • You can roast the pumpkin and cauliflower first if you prefer a deeper roasted pumpkin soup flavour. Just drizzle with olive oil and maple syrup, bake until golden, then continue the recipe from Step 3.
  • For a hint of sweetness, stir in a little maple syrup before serving.
  • If you love a stronger pumpkin flavour, use a more pumpkin than cauliflower or mix in pumpkin purée when reheating.
  • Keep portions small so they reheat quickly - handy for busy days or quick lunches.

Storage - freezer

  • Store cooled soup in airtight containers or freezer bags for up to 3 months in freezer.
  • Reheat over medium heat until hot throughout. Avoid boiling, which can dull the pumpkin flavour.
  • Follow one of my soup ideas - recipes follows

FAQ

Can I make this soup vegan?

Yes! Just use vegetable stock instead of chicken stock.

How long does pumpkin soup last in the freezer?

For best flavour and texture, use within 3 months. Be sure to label each bag with the date and portion size.

Can I reheat the soup straight from frozen?

Yes! Remove the frozen soup from the bag or container, then place it in a pot over low heat with a splash of stock or water. Stir occasionally as it thaws and warms through.

Why do you weigh the soup before freezing?

Weighing helps portion evenly so every bag contains the same amount. It also makes meal planning simple - you know exactly what's in each serve.

What's the best portion size for freezing?

For singles, freeze 300 ml / 1¼ cups. For couples, use 600 ml / 2½ cups. For family dinners, try 750-900 ml / 3-4 cups per bag.

Can I vacuum seal soup before freezing?

Not directly - it must be frozen solid first. Once frozen, you can vacuum seal for long-term storage without pulling liquid into the machine.

More easy soup recipes

If you loved this easy pumpkin soup recipe, try these next:

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Large batch pumpkin soup poured into freezer bags held upright in glass jars

Easy freezer-friendly pumpkin soup recipe (meal prep)

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  • Author: Ella @myconvenientkitchen
  • Total Time: 40 minutes
  • Yield: 18 cups 1x
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Description

This easy pumpkin and cauliflower soup recipe is designed for bulk cooking and freezing in portions - so you can make once and enjoy many times. You'll cook a large batch of smooth, creamy soup that freezes beautifully, then turn each portion into a different 15-minute dinner when you're ready to eat.

Ingredients

Units Scale
  1. 2 tbsp olive oil
  2. 2 leeks, washed (see how to clean leek post) and sliced (white and light green parts only)
  3. 2 onions, diced
  4. 4 cloves garlic, crushed
  5. 1 medium cauliflower (about 1 kg/2.2 lb), chopped
  6. 1 kg peeled fresh pumpkin (about 2.2 lb), diced. Can use butternut pumpkin (butternut squash) or sugar pumpkins/pie pumpkins
  7. 8 cups (2 L) vegetable and/or chicken stock
  8. Salt and black pepper, to taste
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Instructions

Cook the Soup

  1. In a large pot, sauté onion and leek in olive oil over medium heat until soft and fragrant, about 8 minutes. This builds the flavour base for the soup.
  2. Add crushed garlic and stir gently to release its aroma, cooking for 1 minute. This adds depth and a savoury note to your base.
  3. Add chopped pumpkin and cauliflower, tossing evenly in the aromatics to coat each piece and help draw out flavour as they cook.
  4. Pour in vegetable and chicken stock, stirring gently to combine all ingredients. Bring to a gentle boil, then reduce to low heat to simmer.
  5. Simmer over low heat until the pumpkin and cauliflower are tender and soft throughout - about 25-30 minutes, depending on cut size.
  6. Blend the soup until smooth and creamy using a stick blender or regular blender. Taste and season with salt and pepper as desired.

Portion and Freeze for Meal Prep

  1. Place your empty pot or container on a kitchen scale and press tare (reset) to zero. Pour in the soup to weigh the total content only.
    Tip: Note the total weight - you'll use this to decide your portion sizes.
  2. Decide how much soup you want per portion. For example, 300 ml / 1¼ cups suits one person, while 600 ml / 2½ cups suits two.
    If your soup weighs 4500 g / 4.5 kg (about 10 lb), you'll get around seven 600 ml / 2½ cup portions. Refer to note 1 for portion chart
  3. Prepare your freezer bags by placing each inside a glass jar to hold its shape upright. This keeps the bag stable and makes pouring easier.
  4. Pour soup carefully into the bag using a wide-mouth funnel if needed. Weigh each filled bag to ensure consistent portions, sealing or setting aside as you go.
  5. Seal each bag using a food-safe sealer set to the moist mode. Press "seal," not "vacuum," to avoid pulling out liquid. You can also use zip-lock bags or freezer-safe containers.
  6. Lay sealed soup bags flat on a tray to freeze overnight until solid. Once frozen, stack them flat or upright to save freezer space and keep everything tidy. Refer to note 2 for vacuuming 

Notes

  1. Perfect Batch Example
    My total soup weight: 4500 g / 4.5 kg (about 10 lb)
    That's the batch size for this recipe. Here's how I portion it evenly so there's almost no waste and it fits neatly in the freezer.

    7 × 600 g / 2½ cup portions - perfect for two people or generous meal prep serves. If you have a little leftover simply divide it evenly between portions or freeze it as a small single-serve portion.
    or
    6 × 750 g / 3 cup portions - hearty, family-size portions for dinner.

  2. If you like, you can then cut open the top seal and vacuum-seal the frozen soup for longer storage - it's best to do this only once the soup is solid, as vacuuming unfrozen soup will pull liquid into the sealer.
  • Prep Time: 10
  • Cook Time: 30
  • Category: Soup
  • Method: Stove-top
  • Cuisine: Modern Australian

Nutrition

  • Serving Size: 300 ml
  • Calories: 73
  • Sugar: 3.9 g
  • Sodium: 563.4 mg
  • Fat: 2 g
  • Carbohydrates: 13 g
  • Fiber: 2.7 g
  • Protein: 2.7 g
  • Cholesterol: 2.2 mg

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