Keto Pumpkin Soup
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.
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
- 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.
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.
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
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.
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.
Did You Like This Recipe?
Keto Pumpkin Soup
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.