Keto Pumpkin Soup (6.8g Net Carbs)

A delicious Keto Pumpkin Soup with a creamy, velvety texture and only 6.8 grams of net carbs per bowl. Plus, this keto soup is also gluten-free, and dairy-free options are provided for keto vegan food lovers.

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Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams.

If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis. So embrace all the keto pumpkin recipes and enjoy all the fall flavors with this keto pumpkin soup, keto pumpkin pie, or my keto-friendly pumpkin spice latte this fall!

Ingredients and Substitutions

Let me explain, but first, this is what you need to start this low-carb keto pumpkin soup recipe:

• Fresh pumpkin – deseeded, peeled, and weighted after being peeled. You can also replace the fresh pumpkin with the same amount of pure canned pumpkin puree, but I prefer the fresh pumpkin flavor in soups. Plus, in this pumpkin soup recipe, we roast the pumpkin in the pan, which adds extra flavor, and you can’t achieve this with canned pumpkin.
• Olive oil
• Onion powder– again, to keep the carbs low, we recommend avoiding onion and adding the flavor with a powder. It decreases carbs.
• Garlic powder
• Salt
• Pepper
• Cream of choice – I love coconut cream with pumpkin. The combination is absolutely fantastic, plus it’s dairy-free and keeps the soup keto vegan approved. But heavy cream or half/half are also working well.
• Almond milk or coconut milk.
• Vegetable stock
• Butter – this is optional, but adding a dollop of butter into your hot bowl of pumpkin soup creates the most decadent cream of pumpkin! Skip if you eat dairy-free or replace it with a drizzle of olive oil.

How To Make Keto Pumpkin Soup

The trick to making a keto pumpkin soup is to keep the amount of pumpkin, fresh or canned, as low as possible. But, you still want the pumpkin soup to be velvety and not too runny or watery, so the secret is to add some creamy additions.

1. First, peel and deseed the pumpkin and weigh the amount called by the recipe.
2. Then, warm olive oil in a non-stick saucepan over medium heat and add the pumpkin cubes with spices: garlic powder, onion powder, salt, and roast until fragrant – about 2 minutes.
3. Finally, pour the vegetable stock, cover the saucepan with a lid, and reduce to low-medium heat.
4. Bring to a boil and cook for 15 to 20 minutes or until the pumpkin is fork-tender.
5. Remove from the heat and use an immersion blender to blend and create a velvety pumpkin soup.
6. Now, add the heavy cream and almond milk or canned coconut cream.
7. For an ultra-creamy keto pumpkin soup and the butter!
8. Serve hot to enjoy real pumpkin flavors.

Serving Ideas

This keto pumpkin soup is light and contains only 166 kcal per bowl of 1 cup. So to keep you full, add some toppings or sides that will also help you boost your fat macros like:

• Shredded Parmesan
• Toasted Pumpkin Seeds
• A drizzle of Cream
• Sour Cream
• Crushed Pork Rinds
• Parmesan Almond Crackers
• Flaxseed Crackers
• Keto Bread Rolls
• Keto Garlic Bread

Storage Instructions

Like any other soup, this keto soup with pumpkin freezes very well for later. I recommend freezing individual servings in airtight containers so you can thaw one serving at a time in the fridge the day before. Then, rewarm the soup in the microwave, in a microwave-safe bowl, or a non-stick saucepan over medium heat.

Frequently Asked Questions

I’ve listed below the answers to the most common questions about this recipe.

More Soup Recipes

You can enjoy so many delicious soups on your low-carb diet. Below I listed my favorite other soup recipes for you to try this fall and winter.

Acorn Squash Soup

5-Ingredients Taco Soup

Roasted Butternut Squash Soup

Tomato Florentine Soup

Did You Like This Recipe?

Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!

Keto Pumpkin Soup

6.8gNet Carbs

An easy creamy keto pumpkin soup recipe to enjoy all the fall pumpkin flavors with minimal carbs.

Author: Carine Claudepierre

Prep: 10 minutes mins

Cook: 20 minutes mins

Total: 30 minutes mins

Yield: 5 servings (1 cup)

Serving Size: 1 serving (1 cup)

4.80 from 20 votes

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Ingredients

US Customary – Metric

• ▢ 1 tablespoon Olive Oil
• ▢ 15 oz Fresh Pumpkin weigh it unpeeled, deseeded, and cut in chunks
• ▢ ¼ teaspoon Garlic Powder
• ▢ ½ teaspoon Onion Powder
• ▢ 1 teaspoon Salt
• ▢ 3 cups Vegetable Broth or chicken broth if preferred
• ▢ ½ cup Almond Milk
• ▢ ¼ cup Heavy Cream or coconut cream or heavy cream
• ▢ 3 tablespoons Butter optional

Instructions

• Peel and deseed the pumpkin. Then, cut it into chunks and weigh the amount required by the recipe.
• Warm olive oil over medium heat in a non-stick saucepan.
• Add pumpkin chunks and dry spices: garlic powder, onion powder, and salt. Stir and cook for 1 minute, until spices are roasted and fragrant.
• Add vegetable broth into the saucepan, cover, and bring to a boil. Reduce to lo heat and simmer for 15-20 minutes until the pumpkin is fork-tender.
• Remove saucepan from heat, remove the lid and let steam out for 10 minutes, then blend with an immersion blender until smooth.
• Stir in almond milk, heavy cream, and butter. Stir until butter is fully melted and serve.
• Serve 1 cup per person with keto toppings you love, like zero-carb pork rinds, parmesan, toasted pumpkin seeds, a drizzle of olive oil, or cream.

Storage

• Store in the fridge in an airtight container for up to 4 days or freeze and thaw in the fridge the day before eating.

Tools

Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting    Keto    Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy Sweeteners

Want My Kitchen Equipment?

Kitchen Knife

Measuring Cups Set

Non-Stick Saucepan

Vitamix Immersion Blender

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NutritionServing Size: 1 serving (1 cup)

Yield: 5 servings (1 cup)

Nutrition

Serving: 1 serving (1 cup)Calories: 166.7 kcal (8%)Carbohydrates: 9.4 g (3%)Fiber: 2.6 g (11%)Net Carbs: 6.8 gProtein: 1.4 g (3%)Fat: 14.6 g (22%)Saturated Fat: 7.6 g (48%)Polyunsaturated Fat: 0.9 gMonounsaturated Fat: 5.3 gTrans Fat: 0.3 gCholesterol: 34.4 mg (11%)Sodium: 1130.6 mg (49%)Potassium: 190 mg (5%)Sugar: 4.1 g (5%)Vitamin A: 13921.3 IU (278%)Vitamin B12: 0.1 µg (2%)Vitamin C: 3.7 mg (4%)Vitamin D: 0.2 µg (1%)Calcium: 63.1 mg (6%)Iron: 1.2 mg (7%)Magnesium: 20.9 mg (5%)Zinc: 0.2 mg (1%)