Fall Recipe – Pumpkin Bisque

In honor of the beginning of fall, we’re posting our recipe for a fall favorite side dish sure to be a hit at your next (socially distanced) get together.

A traditional fall ingredient staple, pumpkin is quite nutrient dense while lower in calories due to its high water content. Rich in antioxidants, other benefits nutritional benefits include high fiber, beta carotene, potassium, plus vitamins A and C.

So please enjoy our low-fat recipe for comforting homemade Pumpkin Bisque!

Pumpkin Bisque Recipe

Servings – 6
Serving Size – 1.5 cups


3 cups – canned pumpkin
3 cups – carrots, sliced
12 oz. – fat free evaporated milk
2, 10.75 oz. cans – fat free, reduced sodium vegetable broth
1/4 tsp – ground white pepper
1.5 tsp – NutriFit Certainly Cinnamon Salt Free Spice Blend
1/4 tsp – sea salt
1 tbsp. – sugar
1/4 cup – water


1. Combine carrot and 1 cup broth in a saucepan; bring to a boil. Cover, reduce heat, and simmer 15 to 20 minutes. Let cool slightly.
2. Transfer carrot and liquid to container of an electric blender; cover and process until smooth. Transfer to a 3-quart saucepan; add remaining broth, pumpkin, evaporated milk, water, sugar, pumpkin spice, salt, and ground white pepper.
3. Cook over medium heat until hot, stirring frequently; ladle into bowls.

Calories – 123
Protein – 7.8g
Carbohydrate – 23.6g
Total Fat – 0.4g
% Cal. from Fat – 3%
Sat. Fat – 0g
Cholesterol – 2mg
Sodium – 379mg
Dietary Fiber – 4g
Sugar – 9.9g