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  • ✇MyFitnessPal Blog
  • Pressure Cooker Pumpkin Soup MyFitnessPal’s Recipes
    This silky-smooth squash soup cooks in just 10 minutes in the Instant Pot, so it’s quick enough for a weeknight. The soup is garnished with crispy, fried sage leaves, making it fancy enough for dinner, too. Meal planner is here! Build a custom meal plan around your calorie and macro goals today. try meal planner Active time: 20 minutes | Total time: 50 minutes Pr
     
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Pressure Cooker Pumpkin Soup

✇MyFitnessPal Blog
By: MyFitnessPal’s Recipes
30 May 2026 at 02:26

This silky-smooth squash soup cooks in just 10 minutes in the Instant Pot, so it’s quick enough for a weeknight. The soup is garnished with crispy, fried sage leaves, making it fancy enough for dinner, too.

Active time: 20 minutes | Total time: 50 minutes

Pressure Cooker Pumpkin Soup

Ingredients

  • 2 tbsp olive oil
  • 12 whole sage leaves
  • 1 medium onion, diced into 1 inch pieces
  • 1 medium carrot, diced into 1 inch pieces
  • 2 tsp chopped fresh sage
  • 3 medium garlic cloves, minced
  • 1 tsp fresh rosemary, chopped
  • 4 heaping cups (1 1/2 lb/680g) sugar pumpkin or butternut squash cubes 
  • 4 cups (946ml) low-sodium chicken broth
  • 1 bay leaf
  • 3/4 tsp salt
  • 1/4 tsp black pepper

Directions

Select the sauté function on the pressure cooker and adjust to high heat. Add the oil and, when hot, add the whole sage leaves. Cook, stirring occasionally, for about 1 minute, or until crisp and lightly browned. Transfer the sage leaves to a small bowl with a slotted spoon and reserve for garnish, leaving the oil in the pot.

Add the onion and carrot to the pot and cook, stirring frequently, for about 8 minutes, or until beginning to brown. Add the chopped sage, garlic, and rosemary and cook for 30 seconds, or until fragrant. Press cancel.

Add the squash, chicken broth, bay leaf, salt, and black pepper. Lock the lid, set the valve to sealing, and cook on high pressure for 10 minutes.

Quick-release the pressure when cooking is complete. Discard the bay leaf. Blend the soup with an immersion blender until smooth, or carefully blend in batches in a standard blender.

Season with additional salt and pepper as needed. Serve garnished with the crispy sage leaves.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 125; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 519mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 6g; Protein: 4g

Nutrition Bonus: Calcium: 5%; Iron: 9%; Potassium: 510mg; Vitamin A: 370%; Vitamin C: 25%

Originally published: October 2018; Updated May 2026

The post Pressure Cooker Pumpkin Soup appeared first on MyFitnessPal Blog.

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  • Mini Vegan Pumpkin “Pies” MyFitnessPal’s Recipes
    These mini vegan pumpkin pies are proof that plant-based desserts can be just as satisfying as the classic version. Silken tofu stands in for eggs and dairy to create a silky smooth, custard-like filling that is naturally high in protein and completely dairy-free. Warm pumpkin spices and a touch of maple syrup make these as fragrant and flavorful as any traditional pumpkin pie — and at a fraction of the effort. Active time: 10 minutes | Total time: 45 minutes Mini Vegan Pumpkin “Pies” Ingredient
     
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Mini Vegan Pumpkin “Pies”

✇MyFitnessPal Blog
By: MyFitnessPal’s Recipes
8 June 2026 at 11:00
Mini Vegan Pumpkin “Pies”

These mini vegan pumpkin pies are proof that plant-based desserts can be just as satisfying as the classic version. Silken tofu stands in for eggs and dairy to create a silky smooth, custard-like filling that is naturally high in protein and completely dairy-free. Warm pumpkin spices and a touch of maple syrup make these as fragrant and flavorful as any traditional pumpkin pie — and at a fraction of the effort.

Active time: 10 minutes | Total time: 45 minutes

Mini Vegan Pumpkin “Pies”

Ingredients 

  • 1/2 package (6 oz./170g) firm silken tofu
  • 1 cup (244g) canned pumpkin
  • 2 tbsp cornstarch
  • 2 tbsp almond butter
  • 1/2 tsp cinnamon
  • 1/2 tsp ground cloves
  • 1/4 tsp allspice
  • 1/4 cup (79g) maple syrup

Directions

Preheat the oven to 375°F (190°C). Lightly coat four 3/4- to 1-cup (96–122g) ramekins with cooking spray and place them on a sheet pan.

Place the silken tofu in a food processor and process until completely smooth, scraping down the sides as needed. Add the pumpkin and process until smooth and well combined. Add the arrowroot, almond butter, cinnamon, cloves, and allspice and process to combine. Add the maple syrup and continue processing until the mixture is smooth.

Divide the mixture evenly among the ramekins, about 1/2 cup (64g) per ramekin, smoothing the tops.

Bake for about 35 minutes, or until the tops are lightly golden and the edges begin to pull away from the sides.

Let cool on a wire rack for at least 10 minutes. Serve warm, or cool completely, cover tightly, and refrigerate for up to 4 days.

Serves: 4 | Serving Size: 1 ramekin

Nutrition (per serving): Calories: 164; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 25g; Dietary Fiber: 3g; Sugar: 15g; Protein: 5g

Nutrition Bonus: Calcium: 9%; Iron: 9%; Potassium: 319mg; Vitamin A: 636%; Vitamin C: 4%

Originally published October 2020; Updated June 2026

The post Mini Vegan Pumpkin “Pies” appeared first on MyFitnessPal Blog.

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