Go Back

Pumpkin & Sage Soup with Maple Bacon

Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 4
Calories 158 kcal
Author Lottie Lifts


  • 1 small culinary pumpkin, peeled and diced
  • 1 large red onion, roughly chopped
  • 5 medium carrots, roughly chopped
  • 5-6 sage leaves
  • 1 sprig of fresh thyme (sub. for 1 tsp dried)
  • salt and pepper, to taste
  • pinch chilli flakes (optional, to taste)
  • 1 tsp agave nectar (sub. for honey)
  • 1 litre vegetable stock
  • 4 musclefood Low Fat Bacon medallions
  • 2 Tbsp maple syrup


  1. Preheat your oven to 200C (390F). Prepare your vegetables whilst it warms up.

  2. Throw them into a large roasting tray, and toss together with some cooking spray, your sage, thyme and chilli flakes (if using).

  3. Season generously with salt and pepper and roast on the middle shelf of your oven

  4. After 30 minutes, give them a stir and return to the oven for 10 minutes.

  5. Remove from the oven once more, and drizzle with the agave nectar, stirring gently to ensure an even coating. Return to the oven for a final 10 minutes.

  6. Make up 1L of vegetable stock and set aside.

  7. Remove the vegetables from the oven, and blitz in a blender until smooth. (Use a hand blender if you have one!)

  8. Gradually add the stock, blending after each addition.

  9. For the bacon, simply slice the medallions into strips and cook in a frying pan on a high heat for 1 minute.

  10. Reduce the heat and add the maple syrup.

  11. Stir frequently and remove from the heat when the syrup has caramelised, around 3 minutes.

  12. When you're ready to eat, warm the soup through and top with extra chilli flakes and cracked black pepper.

  13. Top with maple bacon and serve.

Recipe Notes

Top Tip: You can use butternut squash instead of pumpkin. I'd highly recommend buying pre-prepared pumpkin / squash if you're looking to save time! You'll need 500g butternut squash to replace the pumpkin.

Nutritional Information per serving:

Calories: 158 / Protein: 8g / Carbohydrate: 40g / Fat: 2g


Nutritional Information per serving (butternut squash, no bacon / maple syrup):

Calories: 181 / Protein: 3g / Carbohydrate: 40g / Fat: 1g / Fibre: 5g