Keto Pumpkin Soup (2024)

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.

Table of contents

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.

Ingredients

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.

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.

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.

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!