Easy Keto Pumpkin Soup With Canned Pumpkin

This easy keto pumpkin soup is a creamy, low-carb soup recipe made with canned pumpkin puree, chicken broth, heavy cream, butter, and warm spices for a simple meal that comes together in about 20 minutes.

If you've been looking for a savory way to enjoy pumpkin while keeping your carbs in check, this keto pumpkin soup recipe is a delicious place to start.

It's rich without needing flour or cornstarch, full of pumpkin flavor, and easy enough to make on a busy weeknight.

What I love most about this recipe is that it uses pantry-friendly ingredients like canned pumpkin puree and dried spices, which means you can enjoy a bowl of low carb pumpkin soup without roasting a pumpkin first.

Serve it as a light lunch, a starter for a holiday meal, or alongside keto cheesy biscuits or a simple salad for a more filling option.

It's gluten-free, grain-free, sugar-free, and keto-friendly, making it a great addition to your fall and winter low-carb recipe rotation

And if you love pumpkin recipes, why not also check out our entire collection of keto pumpkin recipes, where you are sure to find some new favorites. 

Why This Keto Pumpkin Soup Recipe Works

• Made with canned pumpkin puree: No need to roast fresh pumpkin unless you want to.
• Ready in about 20 minutes: A quick stovetop soup that is easy enough for weeknights.
• Creamy without flour: Heavy cream and butter give this soup a rich texture while keeping it low in carbs.
• Naturally gluten-free: There are no grains, thickeners, or hidden gluten ingredients.
• Savory pumpkin flavor: Onion powder, garlic powder, thyme, pepper, and nutmeg balance the sweetness of the pumpkin.
• Easy to customize: Garnish with bacon, sour cream, pepitas, or fresh parsley for extra flavor and texture.

Is Pumpkin Keto?

Yes, pumpkin can fit into a keto diet when enjoyed in moderation. Although it contains more carbs than some low-carb vegetables, it can still work well in recipes where the servings are portioned, like this keto pumpkin soup.

The most important thing is to choose 100% pure pumpkin puree with no added sugar.

Avoid pumpkin pie filling or pumpkin pie mix, since those often contain sugar and extra ingredients that can quickly raise the carb count.

For this recipe, canned pumpkin puree keeps things simple while adding rich pumpkin flavor, natural creaminess, and a good dose of fall-inspired goodness.

Combined with heavy cream, butter, broth, and savory spices, it creates a satisfying low-carb pumpkin soup that is both easy and keto-friendly.

Is Canned Pumpkin Keto Friendly?

Canned pumpkin is keto-friendly as long as you are using plain pumpkin puree.

It is also a convenient option because there is no need to roast, peel, or puree fresh pumpkin before making the soup.

Just check the label carefully and look for cans that say 100% pure pumpkin. That small step makes all the difference when keeping this recipe low in carbs and free of added sugar.

Ingredients Needed For Keto Pumpkin Soup

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These are the ingredients you'll need. Note that the full recipe is at the bottom of the page.

• Pumpkin puree: Use 100% pure canned pumpkin, not pumpkin pie filling.
• Heavy cream: Adds richness and gives the soup its creamy texture.
• Chicken broth: Helps thin the pumpkin puree and adds savory flavor.
• Butter: Gives the soup a silky finish and extra richness.
• Sugar substitute: Just a tiny amount is optional if you want to enhance the pumpkin puree further.
• Onion powder: Adds flavor without needing to chop onions.
• Garlic powder: Gives the soup a savory base.
• Dried thyme: Pairs beautifully with pumpkin.
• Ground pepper: Adds mild warmth.
• Ground nutmeg: Enhances the pumpkin flavor.
• Crisp bacon: Garnish that adds smoky flavor.
• Sour cream: Adds tang and creaminess when serving.
• Parsley: Freshens up the finished bowl.
• Pepitas : Add a little crunch and make a pretty garnish.

How To Make Keto Pumpkin Soup

To make this keto pumpkin soup, start by cooking the bacon until crisp if you plan to use it as a garnish. Set it aside while you prepare the soup.

In a medium-sized stockpot over medium heat, melt the butter and stir in the pumpkin puree along with the onion powder, garlic powder, thyme, pepper, salt, and nutmeg. Stir everything together until the spices are evenly combined with the pumpkin.

Next, pour in the chicken broth and bring the soup to a gentle boil. Once it begins to bubble, reduce the heat to a low simmer. Stir in the heavy cream and allow the soup to warm through for about 5 minutes.

Serve the soup warm with a dollop of sour cream, crispy bacon, chopped parsley, and pepitas. The garnishes are optional, but they add wonderful flavor and texture.

Can I Use Fresh Pumpkin Puree?

Yes, you can use homemade pumpkin puree in this recipe if you prefer. Canned pumpkin puree keeps the recipe quick and easy, but fresh roasted pumpkin also works well.

To make homemade pumpkin puree, roast small sugar pumpkins until tender, then allow them to cool before removing the skin and mashing or blending the flesh until smooth. Once your puree is ready, you can use it in the soup just as you would canned pumpkin.

Just keep in mind that homemade pumpkin puree can sometimes be thinner or more watery than canned pumpkin, so you may need to simmer the soup a little longer to reach the texture you prefer.

Can I Make This Keto Pumpkin Soup With Coconut Milk?

Yes, you can swap the heavy cream for full-fat canned coconut milk if you want a dairy-free option. Just note that coconut milk will change the flavor slightly and make the soup taste a little sweeter.

If you use coconut milk, choose the full-fat canned version rather than the thinner refrigerated carton-style coconut milk. The canned version will give you a creamier soup.

Storing & Reheating Tips

Store leftover keto pumpkin soup in an airtight container in the refrigerator for up to 3 days. The flavor gets even better after it has had time to rest, making it a great make-ahead option.

To reheat, warm the soup gently over low heat, stirring often. Since this is a cream-based soup, avoid boiling it after the heavy cream has been added, or the texture may separate.

If you plan to freeze this soup, I recommend freezing it before adding the heavy cream. Once the soup has thawed and been reheated, stir in the cream right before serving for the best texture.

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