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Keto Pumpkin Soup

4.98 from 170 votes
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

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.

Can I Eat Pumpkin On Keto?

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!

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.


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. Butter is keto-friendly, learn which dairy products are keto.

Preparing The Ingredients

First, peel and deseed the pumpkin and weigh the amount called by the recipe.

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.

Step-by-step instructions on how to make Keto Pumpkin Soup with an immersion blender.

Cooking The Soup

Finally, pour the vegetable stock, cover the saucepan with a lid, and reduce to low-medium heat.

Bring to a boil and cook for 15 to 20 minutes or until the pumpkin is fork-tender.

Remove from the heat and use an immersion blender to blend and create a velvety pumpkin soup.

Now, add the heavy cream and almond milk or canned coconut cream.

For an ultra-creamy keto pumpkin soup and the butter!

Serve hot to enjoy real pumpkin flavors.

Pouring Creamy keto pumpkin soup into a large bowl.

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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:

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.

How Much Soup Can I Eat?

A standard serving of this keto soup is 1 cup/ 250 ml, and it brings you 166 kcal and 6.8 grams net carbs. Depending on how much carbs you eat a day on your keto low-carb journey, you can increase serving to match your keto macros.

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.

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!

Low carb Pumpkin Soup Recipe

Keto Pumpkin Soup

6.8gNet Carbs
An easy creamy keto pumpkin soup recipe to enjoy all the fall pumpkin flavors with minimal carbs.
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Yield: 5 servings (1 cup)
Serving Size: 1 serving (1 cup)
4.98 from 170 votes


This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • 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.


  • Store in the fridge in an airtight container for up to 4 days or freeze and thaw in the fridge the day before eating.
Tried this recipe?Mention @sweetashoneyrecipes
Nutrition1 serving (1 cup)
Yield: 5 servings (1 cup)


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%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    4 Thoughts On Keto Pumpkin Soup
  1. 5 stars
    OMG, I’m in love! Didn’t have Almond Milk, so used 50/50 HC and 1/2 & 1/2. I know it upped the calories and fat a little bit and carb by less than 1 gm for a cup, but it was sure worth it!!! Used pumpkin pack, and it was wonderful! Thanks for sharing!


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.

The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.

You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.