Pumpkin Soup (GAPS)


Pumpkin soup is one of our favourite soups and makes a great winter or cold weather meal. When you’re doing GAPS soup is on the menu a lot because it’s a great way to get broth into the diet as well as making the meat and vegetables easy digestible, and therefore very beneficial for those that have limited digestive ability.  For my family pumpkin is one of those veggies that always makes it into our trolley because it is so versatile, and this pumpkin soup recipe is just as versatile. The basic recipe can be used for all stages of gaps including full gaps, and as you move through the stages you can add more to the soup. For example, once you are able to tolerate dairy you can add sour cream or yoghurt to it, in stage 6 you can add coconut milk to it and make it a coconut and pumpkin soup.  When you can tolerate avocado you can add avocado mash to it, like in the photo.  I will often add some poached chicken or a meatball to this soup for the children to dip.

Basic Pumpkin Soup Recipe

Serves: 4


4 tablespoons butter or lard

1 onion, chopped

2 teaspoons dried sage

1 butternut pumpkin, peeled, seeded and cut into chunks

8 cups chicken broth

Sea salt and pepper


*1/4–1/2-cup coconut milk (Can be added for stage 6 & full GAPS)

**1/4- 1/2 -cup homemade sour cream (can be added with Dairy is tolerated)


1.Melt butter in a pot over medium heat. Add onion, and sage and cook, stirring occasionally, for 8 minutes.

2. Add Pumpkin and broth. Bring to a simmer and cook until tender, 15–20 minutes.

3. Transfer mixture to a blender (or use an immersion blender) and puree until smooth. Return to the pot. Heat through and season with nutmeg, sea salt and pepper to taste before serving.