This easy keto pumpkin soup is sure to become a favorite all pumpkin season long. It’s a delicious pumpkin soup that is low in carbs, gluten-free, grain-free, keto-friendly, and still manages to be flat out delicious.
There is something undeniably comforting about a bowl of hot soup, and this simple soup surely delivers on that front.
This simple soup became an instant favorite in our home. Not only is it tasty, but it’s also a breeze to make.
You can have a warm, comforting bowl of goodness in under 15 minutes. Plus, it uses items found easily in your pantry. Winning!
Serve this flavorful low carb pumpkin soup as an appetizer or as a light meal with some keto cheesy biscuits or even a small salad.
If you are as much a fan of soups as I am, you should certainly also check out my keto broccoli cheese slow cooker soup for a delicious cheesy option.
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.
Easy Keto Pumpkin Soup
Jam-packed with nutrition, pumpkin is keto-friendly since it’s high in fiber with 6 grams of net carbs per 1/2 cup of canned puree.
Full of pumpkin fall flavors and easy to make, this is the soup to make any time you need a quick comforting meal. In the spirit of making this a convenient option, I have used canned pumpkin puree and ready-made chicken stock.
I also opted to use dried spices for both flavor and ease. You’ll notice that I added a small amount of nutmeg to my pumpkin soup this is because it really brings out the pumpkin flavor.
In addition, I chose to add a tiny amount of sugar substitute just to give the soup a little more sweetness. This is totally optional and it’s just a family preference.
If you have the time, you can certainly also make this soup with freshly roasted sugar pumpkins and homemade chicken stock as well as add fresh onion and garlic. As you can see it’s a pumpkin soup recipe that is simple to customize.
I garnished the soup with a dollop of sour cream, crisp bacon, a sprinkle of parsley, and few pepitas for good measure.
How To Make Keto Pumpkin Soup
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Making this keto-friendly pumpkin soup is pretty straightforward. You will basically be heating the canned pumpkin puree, chicken broth with the spices over medium heat. Then once it begins to simmer you will reduce the heat to low and add the heavy cream and cook for an additional 5 minutes.
Honestly, the only thing that will take a little more time is cooking your bacon that will be the garnish for your soup. By the way, if you don’t already do so, cook your bacon in the oven for extra ease.
The following are all the ingredients you’ll need to make your cream pumpkin soup. Note that the full-printable recipe is at the bottom of the page for your convenience.
- Pumpkin puree
- Heavy cream
- Chicken broth
- Sugar substitute, a tiny optional amount
- Onion powder
- Garlic powder
- Dried thyme
- Ground pepper
- Ground nutmeg
- Crisp bacon, for garnish
- Sour cream, for garnish
- Parsley, for garnish
- Pepitas ( roasted pumpkin seeds) for garnish
Using Fresh Pumpkin Puree In Your Pumpkin Soup
The recipe calls for canned soup for simplicity and ease. However, if you want to use homemade pumpkin puree, by all means, do so.
Here are the instructions in case you choose to go that route:
You’ll be needing 2 small sugar pumpkins that will give you approximately two cups of puree depending on the size of your pumpkins. After you slice your pumpkins and remove the seeds and strings, place on a baking sheet and brush the inside of the pumpkin with some oil and bake in a preheated 350-degree oven for about 45 minutes or until a fork pierces the skin easily.
Then allow your pumpkins to cool for about 15 minutes before peeling the skin and mashing the pumpkin flesh. At this point, your pumpkin puree is ready to use in your soup.
Storing Your Keto Pumpkin Soup
Do you know what’s neat about this pumpkin soup recipe? It doubles easily. And it tastes amazing as a leftover too. Probably, because the time it spends in the refrigerator allows for the flavor to meld perfectly.
So feel free to double the recipe, since any leftovers can be enjoyed up to 3 days later.
This means you can certainly make your soup a couple of days ahead and reheat when needed.
When it comes time to reheat, just do so over low heat to ensure that the heavy cream in the soup does not cause it to curdle.
As far as freezing your soup, I would recommend that if that’s your plan to leave out the heavy cream and add after you have defrosted and heated the soup.
This is because cream-based soups tend to separate when defrosted and reheated.
I sure hope you will give this delicious, healthy pumpkin soup recipe a try and will help us share it. If you give it a try, make sure you remember to tag us on Instagram, Facebook, and Pinterest. It’s what keeps this girl encouraged to keep sharing and perfecting her recipes.
Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.
Grab Our Books!
In case you don’t know we have two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s our prayer these keto cookbooks will help make keto a delicious breeze for you.
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- 2 cans (15 ounces each) pure pumpkin puree
- 1/2 cup of heavy whipping cream
- 2 tablespoons of unsalted butter
- 2 1/2 cups of chicken broth
- 1 teaspoon of granulated sugar substitute (optional)
- 1 1/2 teaspoons of onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon of dried thyme
- 1/4 teaspoon ground pepper
- 1/2 teaspoon salt
- 1/4 teaspoon ground nutmeg
Pumpkin Soup Garnish
- 4 slices of cooked crispy bacon crumbled, divided between the 6 servings
- 1/4 cup of sour cream, divided between 6 servings
- Parsley, chopped
- 1/4 cup of pepitas (roasted hulled pumpkin seeds)
- In a large skillet cook the bacon until crispy. Set aside for garnish
- In a medium-sized stockpot set to medium heat, melt the butter and add the pumpkin puree and dried spices and stir until well combined.
- Next, add the chicken broth and bring to a boil.
- Reduce the heat to a low simmer and add the heavy cream and heat through for about 5 minutes.
- Serve in soup bowls and garnish with a dollop of sour cream, chopped crisp bacon, chopped parsley, and pepitas.
- Store your leftovers in the refrigerator for up to 3 days.
- For freezing instructions refer to the notes section.
Note that the recipe nutrition facts include the bacon and sour cream garnish
This soup doubles easily making it possible to serve 12
How To Roast Pumpkins For Homemade Puree
For this recipe, you will need to roast 2 small sugar pumpkins that will give you approximately two cups of puree depending on the size of your pumpkins.
After you clean and wash your pumpkins, slice your pumpkins, and remove the seeds and strings.
Place your pumpkins flesh side down on a baking sheet after brushing the inside of the pumpkin with some oil.
Bake in a preheated 350-degree oven for about 45 minutes or until a fork pierces the skin easily.
Allow your pumpkins to cool for about 15 minutes before peeling the skin and mashing the pumpkin flesh for puree. At this point, your pumpkin puree is ready to use in your soup.
Reheating Your Pumpkin Soup
To reheat your pumpkin soup just do so over low heat to ensure that the heavy cream in the soup does not cause it to curdle.
Freezing Pumpkin Soup
As far as freezing your soup, I would recommend that if that's your plan to leave out the heavy cream and add after you have defrosted and heated the soup.
This is because cream-based soups tend to separate when defrosted and reheated.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 185Total Fat: 13.3gSaturated Fat: 7.4gCholesterol: 37mgSodium: 425mgCarbohydrates: 12.6gNet Carbohydrates: 5.4gFiber: 4.1gSugar: 5gProtein: 5.1g