Keto Pumpkin Soup

Today, I want to share a recipe for keto pumpkin soup. This is a soup I make often, especially when the weather starts to cool down.

Keto Pumpkin Soup

It’s a good option if you’re following a keto diet, but honestly, it’s tasty enough that anyone might enjoy it.

The ingredients for this soup are pretty simple. The star of the show is fresh pumpkin. You’ll need about 15 ounces of it. Along with that, we use some heavy cream and almond milk to make it creamy, and vegetable broth to give it more flavor.

Keto Pumpkin Soup Recipe

Making this soup is not complicated. You start by cooking the pumpkin with some olive oil and spices. Then you add the broth and let it simmer for a while. After that, you blend it all up until it’s smooth. The last step is to stir in the cream, milk, and butter. 

One thing I like about this soup is that it’s filling without being heavy. It’s a good choice for lunch or a light dinner. You can also make a big batch and reheat it throughout the week. Let’s get started!

👍 Why You’ll Love This Recipe

Low-Carb Comfort: This soup is perfect for keto dieters who miss comforting, creamy soups. It’s rich and satisfying without the carbs that usually come with pumpkin soups. 

Fresh Pumpkin Flavor: Using fresh pumpkin gives this soup a natural, authentic taste. It’s not like those canned soups that can sometimes taste artificial. The fresh pumpkin adds a sweet, earthy flavor that really shines through. 

Pumpkin Soup Low Carb

Nutrient-Rich: Pumpkin is packed with vitamins and minerals, especially vitamin A. This soup is a tasty way to get these nutrients into your diet while staying keto.

Budget-Friendly: The ingredients for this soup are pretty affordable, especially when pumpkins are in season. You can make a lot of servings without spending a fortune.

✨ Recipe Ingredients

  • 15 oz chunks of Fresh Pumpkin ( weight after unpeeling and removing seeds)
  • 1/4 cup Heavy Cream
  • 1/2 cup Almond Milk
  • 3 cups Vegetable Broth (I recommend this one– amazon)
  • 1 tablespoon Olive Oil
  • 1/4 teaspoon Garlic Powder
  • 1/2 teaspoon Onion Powder
  • 2 1/2 tablespoons Butter
  • 3/4 teaspoon Salt

👨‍🍳 How To Make

Follow this easy recipe:

Step 1

Place a medium saucepan over medium heat and add the olive oil. While it heats, deseed the peeled pumpkin and cut it into chunks.

Step 2

Add the pumpkin chunks to the saucepan along with the garlic powder, salt, and onion powder. Stir and cook for about a minute.

Step 3

Add the vegetable broth to the saucepan and cover it. Bring it to a boil, then reduce the heat and simmer for 20 minutes.

Step 4

Remove the saucepan from the heat. Remove the lid and let it steam out for about 15 minutes.

Step 5

Blend everything using an immersion blender. You want it to be very smooth.

Step 5

Stir in the almond milk, butter, and heavy cream. Serve and enjoy!

Pumpkin Soup

💡Tips

1. Simmer, Don’t Boil

Once you’ve added the vegetable broth, it’s important to bring the soup to a gentle simmer, not a rolling boil. Simmering means you should see small bubbles breaking the surface of the liquid, but it shouldn’t be bubbling vigorously.

A gentle simmer cooks the pumpkin without making it mushy and helps the flavors meld together nicely. If your soup starts boiling, simply turn down the heat.

2. Let It Steam Out

After simmering,we will let the soup steam out for about 15 minutes. Don’t skip this step! It allows the pumpkin to cool slightly, making it easier to blend. This resting period also allows the pumpkin to absorb more of the broth, resulting in a thicker, more flavorful soup.

3. Adjust The Consistency

After blending, you might find your soup is thicker or thinner than you’d like. If it’s too thick, you can thin it out by adding a little more broth or almond milk. If it’s too thin, let it simmer uncovered for a few minutes to evaporate some liquid.

Remember, the soup will thicken slightly as it cools, so it’s okay if it seems a bit thin right after blending. 

FAQ

1. What can I use to garnish this soup?

Some keto-friendly garnish options include a swirl of heavy cream, a sprinkle of pumpkin seeds, crumbled crispy bacon, a few drops of pumpkin seed oil, or some finely chopped fresh herbs like sage or thyme.

Pumpkin Soup Recipe

2. Can I make this soup in a slow cooker?

Sauté the pumpkin and spices in a pan first, then transfer to the slow cooker with the broth. Cook on low for 4-6 hours or on high for 2-3 hours, until the pumpkin is very soft. Blend the soup, then stir in the cream, almond milk, and butter before serving.

3. What if my soup is too thin?

If your soup is too thin, let it simmer uncovered for a few minutes to allow some liquid to evaporate. You can also add a bit more pumpkin or a tablespoon of coconut flour to thicken it. 

Keto Pumpkin Soup
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Keto Pumpkin Soup

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This delicious soup is perfect for a quick weeknight meal or a cozy weekend dinner. Try it now. Low carb and easy to make.
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Ingredients

  • 15 oz chunks of Fresh Pumpkin weight after unpeeling and removing seeds
  • 1/4 cup Heavy Cream
  • 1/2 cup Almond Milk
  • 3 cups Vegetable Broth  (I recommend this one– amazon)
  • 1 tablespoon Olive Oil
  • 1/4 teaspoon Garlic Powder
  • 1/2 teaspoon Onion Powder
  • 2 1/2 tablespoons Butter
  • 3/4 teaspoon Salt

Instructions

  • Place a medium saucepan over medium heat and add the olive oil. While it heats, deseed the peeled pumpkin and cut it into chunks.
  • Add the pumpkin chunks to the saucepan along with the garlic powder, salt, and onion powder. Stir and cook for about a minute.
  • Add the vegetable broth to the saucepan and cover it. Bring it to a boil, then reduce the heat and simmer for 20 minutes.
  • Remove the saucepan from the heat. Remove the lid and let it steam out for about 15 minutes.
  • Blend everything using an immersion blender. You want it to be very smooth.
  • Stir in the almond milk, butter, and heavy cream. Serve and enjoy!
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Nutrition

Serving: 1serving | Calories: 175kcal | Carbohydrates: 9g | Protein: 1g | Fat: 15g
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 5 servings
Calories: 175kcal
Cost: $15

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