High Protein Pumpkin Ginger Soup Meal Prep

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Fall is in the air and what better to celebrate than a delicious pumpkin soup!

Ginger Pumpkin Soup High Protein Meal Prep in Bowl with Toppings

I recently tried a delicious ginger pumpkin soup from a restaurant which was so festive and such a fun combination of flavors. I wanted to make my own version as it would be such a great meal prep – but my version would need some protein.

The majority of the protein in this recipe comes from the split-pea soup base. I used yellow split peas which contribute a nice similar color to the orange pumpkin. (Green split peas would probably taste just as great but the color mixed with orange pumpkin – I’m not sure how appetizing it would look.)

Ginger Pumpkin Soup Meal Prep Topping Jars

Macros per serving (including toppings):

Calories620 kcal
Protein32 g
Fat14 g
Carbs99 g
Dietary Fiber39 g

As you can see, the soup is low in fat and very high in dietary fiber. Fiber is such an underrated nutrient and I love to find & create recipes high in fiber. Fiber forms the bulk of our stools, allowing it to move through us and out of us easily and painlessly. Furthermore, fiber provides the material on which our gut microbiome grows and a healthy gut microbiome offers so many awesome benefits from reduced cholesterol to happier moods!

Helpful tools:

Ginger Pumpkin Soup High Protein Meal Prep Helpful Tools meal prep containers, mason jars, immersion blender, dutch oven

(1.) Meal Prep Containers (with microwave-safe lids!) (2.) 8oz Ball Mason Jars (3.) Immersion Blender (4.) Dutch Oven


Ginger Pumpkin Soup High Protein Meal Prep in Bowl with Toppings

High Protein Vegan Ginger Pumpkin Soup

Autumn flavors and tons of healthy protein – it doesn't get any better than that!
Servings 5 servings



  • 1 onion (chopped)
  • 2 tbsp olive oil
  • 1 lb yellow split peas
  • 12 cups vegetable broth (or I used 12 cups water and 2 tbsp better than bouillon)
  • 2 cans pumpkin
  • 2 tbsp ginger powder
  • 1 tsp dried sage
  • 1 tsp nutmeg
  • ½ tsp ground cinnamon



  • Chop onion and add to dutch oven or large pot with 2 tbsp olive oil. Saute until soft and lightly browned.
  • Add split peas and vegetable broth to the pot with the onions. Bring to a boil and simmer for 45-60 minutes until peas are soft and breaking down.
  • If you would like a smoother soup consistency, use an immersion blender until it reaches your desired consistency. Or transfer soup in small quantities to (vented) blender. I like a slightly chunkier soup so I just boiled until most of the peas started to break down on their own but some chunks remained.
  • Add pumpkin and spices and stir well. Salt to taste.
  • Divide soup into 5 containers. In 5 separate small containers or jars, divide toppings (each: 2 tbsp pumpkin seeds, 2 tbsp fried onions, 5-6 croutons).
  • When ready to eat: microwave soup for approximately 2 minutes. Add toppings after microwaving. Enjoy!
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