Creamy Keto Pumpkin Soup In 10 Minutes!

If you’re searching for a deliciously creamy, low-carb keto pumpkin soup so as to add to your listing of keto recipes, that is it!

overhead shot of keto pumpkin soup in a bowl

It’s simple to make, even for inexperienced persons, and it packs wholesome fat, nutritional vitamins, and minerals into your food regimen with out the chance of pulling you out of ketosis. Best of all, you in all probability have many of the substances you want in your pantry already.

A Delicious and Versatile Meal

Keto pumpkin soup is the form of soup you may serve year-round. We adore it as a relaxing choice on sizzling summer time days nearly as a lot as we benefit from the wealthy taste and thick texture to heat us up within the winter.

We’ve served this soup to friends as a primary course, and we’ve eaten it ourselves for fast lunches with a facet salad or half of a low-carb keto sandwich. You may even make it a stand-alone meal by including some sizzling sausage and chopped mushroom. Either approach, will probably be a scrumptious and hearty addition to any low-carb food regimen.

Is Pumpkin OK for Keto?

Keto dieters can rejoice: pumpkin is completely acceptable so as to add to a keto food regimen. Pumpkin is of course excessive in carbs, however a few of the carbohydrates come from dietary fiber. The sugar content material may be very low, and there are few internet carbs that may show you how to preserve ketosis.

Pumpkin not solely has a low glycemic load, however it’s additionally tremendous nutritious. It’s filled with nutritional vitamins and minerals, together with vitamin A.

All-in-all, pumpkin is a superb addition to a low-carb food regimen, including taste and diet whereas serving to you keep in ketosis. It does include some sugar and sophisticated carbohydrates, so simply be sure to rigorously monitor how a lot keto pumpkin soup you eat whereas following a keto food regimen.

can of pumpkin puree to be used in keto recipes

How Many Carbs Are In Keto Pumpkin Soup?

Pumpkin soup is of course low in starch and sugar, with many of the carbs coming from dietary fiber. The main supply of carbs on this keto pumpkin soup is the pumpkin puree you’ll be utilizing, so will probably be very simple to trace what number of carbs you devour with every serving.

This recipe requires a cup of pumpkin puree, which can add 10g of complete carbohydrates, 3g of dietary fiber, and 5g of sugar. You can anticipate 7g of internet carbs from the pumpkin on this whole recipe.

The cream we used had a complete of about 5g of internet carbs.

In complete, you may anticipate this complete keto pumpkin soup recipe to ship 24g of complete carbohydrates, 5g of sugar, 3g of dietary fiber, 5g of sugar alcohols, and round 18g of internet carbs. We normally break up this recipe into two servings and nonetheless get a modest portion, so every serving will include 9g of internet carbs. Not unhealthy for a soup this scrumptious!

pumpkin seeds on top of a bowl of soup

Ingredients In Keto Pumpkin Soup

One of the very best elements about this keto pumpkin soup is that the substances are easy, and also you in all probability received’t even should go meals purchasing earlier than diving into cooking.

Below is a listing of every part you’ll want:

1 cup Canned Pumpkin Puree

2.5 Cups Chicken Broth or Chicken Stock

1/2 Cup Cream or Heavy Cream

1/4tsp Garlic Powder

1/Four-1/2 tsp Salt (to style)

1/Four tsp Pepper

1/Four tsp Ginger Powder

1/Four tsp Thyme

Optional Ingredients and Substitutions

If there’s one factor we love about this keto pumpkin soup — apart from the flavour, in fact! — it’s the truth that it may be tweaked and customised to fit your liking, the time of yr, and the way you’ll be serving it. Below are some elective modifications you may make to your keto-friendly pumpkin soup.


We’ve by no means met a keto dieter who didn’t love mushrooms, and this keto pumpkin soup is the right alternative so as to add some to your food regimen! Pumpkin soup is of course earthy and savory, and chopped mushrooms simply add to the complexity and supply a really attractive texture and meatiness.

If you’re including mushrooms, you may sautee them within the pot with the garlic and a few olive oil or an olive oil substitution earlier than you add the opposite substances. Cook till they’re tender, then proceed with the remainder of the steps.


If you’re wanting so as to add slightly protein and heartiness to your keto pumpkin soup, contemplate including some sausage crumbles to the combo. Including sausage or each sausage and mushrooms will immediately rework this soup into one match for a primary course.

The saltiness of the sausage will minimize by the creamy texture of the soup, and the flavors of pumpkin and sausage simply appear to be made for one another. Serve this on Thanksgiving, Christmas, different holidays, or simply any outdated weekday, and also you’ll have any visitor asking for extra!

Our favourite choice is to prepare dinner the sausage crumbles and mushrooms within the pot first earlier than you add the heavy cream and different substances. Just be sure that the meat is totally cooked earlier than including different substances, and make sure the mushrooms are good and tender.

Looking for a complimentary dish to serve alongside this hearty soup? Try our Cauliflower Mac and Cheese as a simple appetizer.


Pepitas, higher referred to as pumpkin seeds, might be added into your keto pumpkin soup as a pleasant garnish. Not solely will it make your dish look skilled and attractive, however the pepitas may also add a satisfying crunch to your spoonful’s of savory soup.

We advocate flippantly salted and roasted pumpkin seeds; these will add some complexity to the creaminess and earthiness to the style.


Every keto dieter loves bacon, and we discover ourselves including this high-fat, no-carb meat to at the least one meal a day! What higher strategy to get your bacon repair than in a scrumptious and nutritious keto pumpkin soup?

We have discovered that one of the best ways so as to add bacon to this recipe is to pan fry it beforehand. We wish to get the bacon good and crispy in order that it provides slightly crunch to the soup. Once it’s fried up and able to go, you may let it cool when you prep the pumpkin soup.

We advocate chopping the crispy bacon and including it as a garnish to the highest of the soup simply earlier than you serve it. The salty meat will probably be a welcome addition to the creamy dish, and the crunch will ship a fascinating texture that may’t be overwhelmed.

Coconut Milk

If you’re a dairy-free keto dieter, you may nonetheless make this keto pumpkin soup by substituting coconut milk or coconut cream for the common cream in equal portions.

We advocate utilizing coconut milk over coconut cream, as the feel is healthier and the coconut taste isn’t overwhelming. However, should you’re searching for a extremely creamy texture, you may embody a little bit of coconut cream along with a half can of coconut milk.

The most suitable choice we’ve discovered is unsweetened coconut milk. That will present some wholesome fat, nutritional vitamins, and a thick texture with out including too many carbohydrates or sugars. This is an effective way for dairy-free keto dieters to stay in ketosis and nonetheless get pleasure from this wonderful recipe.

How to Make This Keto Pumpkin Soup With Fresh Roasted Pumpkin

Another considered one of our favourite substitutions is contemporary pumpkin. If you’re making this soup within the fall or early winter, you should not have any problem discovering actual pumpkins to make use of, and doing so will add some complexity to the cooking course of, in addition to some enjoyable!

You’ll need to use sugar pumpkins for this recipe, as it can add a little bit of pure sweetness with out bumping up your carbohydrate content material an excessive amount of. Preheat your oven to 350 levels (F). While your oven is heating up, minimize the pumpkin in half in order that the stem is split between the 2 halves.

Take a while to scoop out the entire pumpkin seeds and the stringy a part of the within. This is an analogous course of to the way you clear out a spaghetti squash. Make positive that you simply’re thorough, as baked seeds and the center of the pumpkin can each add some undesirable flavors to your soup.

Use a basting brush to use an oil of your option to the insides of the pumpkin, after which place them face down on a lightly-oiled baking sheet. Bake for about 50 minutes.

Once the pumpkin is completed baking and tender sufficient the place you may push a fork by the pores and skin with out an excessive amount of bother, take away from the oven and let it sit for 10-15 minutes. You need the pumpkin to be cool sufficient to deal with with out a difficulty however nonetheless heat so as to simply mash the innards.

Peel the pores and skin off of the pumpkin and throw it away. Mash the rest, and put aside about 1½ to 1⅔ cups for this recipe. Simply add the contemporary pumpkin puree rather than the canned puree.

Our Favorite Keto Pumpkin Recipes

Keto Pumpkin Bars – This has been our favourite keto pumpkin recipe this fall. The flavorful bars are topped with probably the most scrumptious cream cheese frosting.

Keto Pumpkin Pancakes – We love cooking these up on the weekends. Pancakes are nice to start with, however including in slightly pumpkin taste is at all times a winner.

Easy Keto Pumpkin Pie – You want a great pumpkin pie recipe should you’re going to stay to your food regimen this vacation season!

Keto Pumpkin Bread – This is just not your typical pumpkin bread. We’ve crammed this moist and flavorful bread with a ribbon of cheesecake to make it the right candy deal with for fall.

Ready to Cook?

With the mouth-watering choices above, we’re positive you’re able to dive in and get this meal began! Below are the tremendous easy steps to get this keto pumpkin soup recipe on the desk.

a large bowl of keto pumpkin soup with pumpkin seeds on top
bowl of keto pumpkin soup on a table

Easy Keto Pumpkin Soup Recipe

This heat and attractive keto pumpkin soup recipe is ideal for the autumn. Keeping it low carb throughout the holidays is simple when you will have recipes like this one.


  • In a medium sized pot or saucepan mix the pumpkin puree, hen broth, cream, salt, pepper, garlic, ginger and thyme.

  • Cook over medium warmth for 10-15 minutes, or till the soup is heat and aromatic. Be positive to style the salt stage earlier than serving.

  • Remove from warmth and permit to chill for five minutes earlier than serving. Top will a splash of cream and roasted pumpkin seeds (elective).

Nutrition Facts

Easy Keto Pumpkin Soup Recipe

Amount Per Serving

Calories 265
Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 14g70%

Polyunsaturated Fat 1g

Monounsaturated Fat 7g

Cholesterol 82mg27%

Sodium 1686mg70%

Potassium 545mg16%

Carbohydrates 14g5%

Fiber 4g16%

Sugar 4gFour%

Protein 4geight%

Vitamin A 19959IU399%

Vitamin C 26mg32%

Calcium 91mg9%

Iron 2mg11%

* Percent Daily Values are based mostly on a 2000 calorie food regimen.

Source hyperlink keto food regimen

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