Nothing welcomes Fall like a bowl of this creamy Keto Pumpkin Soup. With roasted pumpkin, heavy cream, and fresh sage, it has all the rich cozy flavor you crave without the added carbs.
I sometimes forget that pumpkin can be a savory ingredient. There are so many wonderful keto pumpkin recipes out there, but most of them are on the sweet side. And I am partly to blame, with all my pumpkin spice treats!
But this keto soup recipe reminds me of my childhood. Walking home from school on chilly autumn days, coming into a warm kitchen with the smell of soup bubbling on the stove. It brings on that cozy feeling that only home can offer. This thick, creamy pumpkin soup is like putting on your favorite sweater, it’s just that good.
★★★★★
Patt says: “Oh wow!!! Wonderful soup! Wasn’t sure about pumpkin soup as I really have only eaten pumpkin in pies. What I’ve apparently been missing out on! One of the best soups I’ve ever eaten!“
Ingredients and Substitutions
- Pumpkin: I recommend roasting your own pumpkin for this recipe, for maximum flavor. See the Tips for Success if you want to use pumpkin puree.
- Savories: A little onion, garlic, and celery add depth of flavor.
- Cauliflower: I add cauliflower florets to this soup to make it more thick without adding too many carbs. Both fresh and frozen work.
- Sage: For me, sage screams fall flavor. But other herbs like thyme or rosemary work nicely too.
- Spices: A touch of paprika and cayenne give it something special.
- Chicken broth: Turkey broth and veggie broth also work.
- Heavy cream: Use coconut milk for a dairy-free version.
How to Make Keto Pumpkin Soup
- Roast the pumpkin: Preheat your oven to 350ºF and line a baking sheet with parchment or a silicone mat. Cut the pumpkin in half, scoop out the seeds, and then sprinkle with salt and pepper. Roast about 30 minutes.
- Sauté the savories: Sauté in butter or oil until tender, and add the garlic for the last 30 seconds.
- Add the other vegetables: Scoop the flesh of the pumpkin out of the skin and add to the pot, along with the cauliflower, sage, and spices. Sauté another minute or two.
- Stir in the broth: Bring the liquid to a boil over medium heat, and then reduce the temp and let it simmer for 15 minutes, until the cauliflower is tender.
- Blend it up: Transfer everything to a large blender or use an immersion blender to blend until smooth.
- Add the cream: Stir in the heavy cream until well combined.
Carolyn’s Tips for Success
Roasting the pumpkin may add some extra time, but it’s worth the effort. It has a deeper, richer pumpkin flavor. However, if you prefer to use canned pumpkin puree, try using about 1 1/2 cups.
Sautéing the vegetables before adding the broth also deepens the flavor. You may be tempted to dump everything in and get it to a simmer, but don’t skip this step. You will appreciate the rich smells as it cooks and the flavor when you try it.
Frequently Asked Questions
Like most winter squash, pumpkin contains some sugars and starches, and therefore some carbs. The addition of some cauliflower helps this recipe cut down on the carbs but still be rich and thick. And it has all the delicious fall flavor you crave!
Absolutely. Use avocado oil for the butter and coconut cream in place of the heavy cream.
This is a great recipe for making ahead and eating when you’re ready. You can keep it in the fridge for up to a week or freeze for several months. To re-warm, simply thaw and re-heat in a pan over medium low heat.
More Popular Keto Pumpkin Recipes
Keto Pumpkin Soup Recipe
Ingredients
- 1 small (453.59 g) pie pumpkin, cut into wedges, (skin on and seeds removed)
- Salt and pepper
- 2 tbsp (28.4 g) avocado oil or butter
- 1/4 cup (40 g) chopped onion
- 1 (40 g) stalk celery, sliced
- 2 cloves garlic, minced
- 6 ounces (170.1 g) cauliflower, fresh or frozen is fine
- 2 tbsp fresh sage, chopped
- 1/2 tsp paprika
- 1/4 tsp cayenne
- 3 cups (709.76 ml) chicken broth
- 1/2 cup (118.29 ml) heavy cream
Instructions
- Preheat the oven to 350F and line a baking sheet with parchment paper or a silicone mat. Sprinkle with salt and pepper and bake, flesh side up, 20 to 30 minutes, until tender and slightly browned. Remove and let cool, then scoop out the flesh from the skin.
- In a large saucepan over medium heat, heat the oil until shimmering. Add the onion and celery and sprinkle with salt and pepper. Sauté until the vegetables are tender, about 4 minutes. Add the garlic and cook another 30 seconds.
- Add the cauliflower, pumpkin, sage, paprika, and cayenne, and sauté a minute or two. Add the chicken broth and bring to a boil. Reduce the heat and simmer 15 minutes, until the cauliflower is tender.
- Transfer to a blender and blend until smooth, or use an immersion blender to blend until smooth. Return to the pan and stir in the cream (or coconut milk). Adjust seasonings to taste and serve.
Notes
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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I can hardly wait to make this soup. Sounds perfect for fall. I have a couple questions… can butternut squash be used and what about adding Italian sausage? tia, love your recipes.
That all sounds great but I just want to say that I think butternut may be a little higher in carbs.
I haven’t made this yet, but I will. It sounds like I’ll be rolling my eyes, it’ll be that good.
I’m a little confused the ingredients lists cream, but the instructions say coconut milk. So which one should I use?
Sorry! It can be either but I forgot to amend the instructions. 🙂
Recipe says pumpkin pie, pretty sure it should be fresh pumpkin. If so, is it just a standard small pumpkin?
recipe says a pie pumpkin not pumpkin pie. A pie pumpkin is a smallish pumpkin with more flavour than a larger jack-o’-lantern pumpkin.
Please read the recipe more carefully, because it does not say “pumpkin pie”.