You’ll love this creamy, comforting keto pumpkin soup made with simple pantry ingredients in less than 30 minutes. This low-carb pumpkin soup recipe is simple to make and so, so, delicious! It’s a recipe you’ll be making all Fall and Winter long.
Easy Keto Pumpkin Soup Recipe
What are your favorite soups to eat during the fall season? For me, colder weather means I’m reaching for soup recipes with seasonal flavors like pumpkin.
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Today, I’m sharing one of my favorite low-carb pumpkin recipes. This keto pumpkin soup is warm and comforting, full of delicious pumpkin flavor, and a cinch to make.
My family loves this recipe because it tastes amazing, and I love it because it only takes 10 minutes of hands-on work. Plus, it only requires a handful of common ingredients to make.
I like to serve a bowl of this soup with a sandwich or salad for lunch. But it’s equally delicious as a first course to start a holiday meal like Thanksgiving or Christmas dinner.
Is Pumpkin Soup Keto Friendly?
You may be wondering, can you eat pumpkin on the keto diet? If you’ve asked yourself this question, you’re not alone!
The short answer is that pumpkin can definitely be keto-friendly — you just need to watch your portion size.
Pumpkin is a nutritional superstar: it’s low in calories, high in fiber, and provides more than double your daily dose of Vitamin A in just one serving. Pumpkin isn’t “a carb” per se — but it does have carbs!
For another example, 1/2 cup of canned pumpkin has 10 grams of carbohydrates per cup, and it also has 4 gram of fiber. Subtracting 4 grams of fiber from 10 grams of total carbs yields 6 grams of net carbs.
To learn even more about eating pumpkin on the keto diet, check out this guide: Is Pumpkin Keto Diet Friendly?
Ingredients in Low-Carb Pumpkin Soup
This keto pumpkin soup starts out with common pantry ingredients — chicken stock and pumpkin puree. A generous splash of heavy cream makes it super creamy.
I like to add garlic, fresh thyme, salt, and pepper for extra flavor. If you like, you can add a pinch of cayenne pepper for a little heat.
To garnish the soup, I like to add a swirl of full-fat sour cream, a sprinkle of red pepper, and a handful of crunchy pepitas. Pepitas are pumpkin seeds without a hull. You can buy them already roasted and salted in most major grocery stores. Pepitas are a delicious snack or a crunchy topping for all kinds of recipes.
How to Use Fresh Pumpkin in Pumpkin Soup
To make this soup extra convenient, you can use canned pumpkin puree and ready-made stock. However, you can also make it with fresh pumpkin puree and homemade chicken stock. You’re soup will be all the better for it.
Here’s how to make keto pumpkin soup with homemade pumpkin puree.
To make freshly roasted pumpkin puree, first, preheat your oven to 350 degrees. Cut a sugar pumpkin in half, and clean tseeds and strings out of the inside cavity. Brush the cut sides with oil, and bake cut-side-down on a baking sheet for 45-50 minutes or until a fork easily pierces the skin.
Then, remove the pumpkin from the oven and let cool for 10 minutes, until it’s easier to handle. Peel away the skin, and mash the pumpkin flesh. For an even smoother puree, you can blend the cooked pumpkin in a food processor.
You’ll need about 13 ounces of pumpkin puree for this recipe, which is about 1 2/3 cups.
Variations on Keto Pumpkin Soup
There are a lot of ways that you can change up the flavor profile of this low-carb pumpkin soup to suit the rest of your menu, or the ingredients you have on hand. Here are a few of my favorite ideas.
- Keto Pumpkin Soup with Bacon – To add some extra protein and a whole lot of flavor, you can add your favorite keto-friendly bacon to this recipe. Try crisping 6 strips of bacon in a skillet until well-cooked. Remove the bacon from the pan, but reserve 2 tbsp of bacon grease. In the leftover fat, saute a small chopped onion until slightly golden. Then, continue with the recipe. Crumble the bacon and use it to garnish the soup before serving.
- Curried Keto Pumpkin Soup – I love the flavor of curry with pumpkin. To make curried pumpkin soup, first, omit the thyme from this recipe. Instead, add 2 teaspoons of ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon of ground ginger, and 1/8 teaspoon ground cardamom.
- Keto Pumpkin Soup with Coconut Milk – If you are dairy-free, or just prefer the flavor of coconut, you can make this recipe with coconut milk. To make Coconut Pumpkin soup, sway the heavy cream for half a can of unsweetened coconut milk (not low-fat)
- Making Keto Pumpkin Soup in the Slow Cooker – You could also make pumpkin soup in the slow cooker. Combine all of the ingredients except the heavy cream in your Crockpot or slow cooker. Cook on low for 4 1/2 hours or on high for 3 hours. Add the heavy cream at the end, before serving.
How to Freeze and Reheat Keto Pumpkin Soup
One of the best things about soup recipes is that any leftovers you have will taste even better the next day. I find that this keto pumpkin soup can taste even better once the flavors have had time to mingle. So, you can certainly make it a day ahead of time, store it in the refrigerator and reheat it as needed.
Though, remember, because there is heavy cream in the soup, a gentle reheat over low heat is best.
By the same token, it is generally not recommended to freeze soups with cream. Creamy soups tend to separate when you defrost and reheat them.
If you still want to freeze this creamy keto soup, you can cook the soup without added the heavy cream, and freeze it. Then, you can add the cream after you’ve defrosted and reheated it.
- 1 can pumpkin puree (15oz)
- 4 cups chicken broth
- 1 tsp salt
- 1/2 tsp pepper
- 1/2 tsp garlic powder
- 1 tsp thyme
- 1/4 tsp red pepper flakes (optional)
- 1/2 cup heavy cream
- 1/4 cup sour cream
- 2 tbsp roasted, salted, pepitas
- To a medium saucepan over medium-high heat, stir together the pumpkin puree, chicken broth, salt, pepper, garlic, thyme, and red pepper.
- Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
- Remove from the heat, and add the heavy cream. Taste and add more salt and pepper if desired.
- Optionally, garnish with sour cream, and pepitas.
Remember to use pumpkin puree, not pumpkin pie filling!
See the post above for lots of flavor variations!
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 190Total Fat: 11gSaturated Fat: 7gTrans Fat: 0gCholesterol: 47mgSodium: 633mgCarbohydrates: 10gFiber: 3gSugar: 6gProtein: 7g
The nutrition information shown is an estimate provided by an online nutrition calculator. Carb count will vary with different ingredients and brands. It should not be considered as a substitute for a professional nutritionist’s advice.
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