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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We get our pumpkins from our farm share. I roast them up and freeze them. This makes it super easy to make pumpkin soup throughout the year. I use approximately 2 cups of puree and adjust amount of stock as needed. Love this recipe!
That’s wonderful!
I have two questions:
If using dried sage, how much?
If using canned pumpkin purée, how much?
As this is what I have available.
Thanks
I am going to advise that you google a pumpkin soup made with canned puree, as I really didn’t make mine that way.
This recipe looks interesting but I had saved this link for a Southwest Pumpkin Chorizo soup. It looks like maybe you no longer have it on here? Unfortunately I hadn’t printed the recipe but my family absolutely loves it. Could you send me the recipe for that previous soup?
Thanks!
Yes, I have removed it. Please email me at alldayidreamaboutfood@gmail.com for the other soup recipe.
This soup is amazing, the broth is soooo good. I couldnt taste the pumpkin, but it was still amazing. I used cauliflower flowerettes instead of cauliflower rice and used fresh herb blend of sage and thyme. The marscapone cheese is heavenly and creamy.
Hi Carolyn,
How can I make this with pumpkin puree? Would it be half cup of the mash? Soups don’t bother my diabetes since I eat only a cup with a something else. I don’t really like to use Cauliflower since it gives me bloating. I guess I could use two TBSP per each serving which is recommended in the low fodmap plan. Thanks for all your hard work. I think your recipes are the best out of all out there that don’t raise my sugar. You have tested them and it shows. I really appreciate you given use a menu for keto and other plans. It is working for me with picking 3 meals from your recipes and 3 snacks.
Blessings you and yours.
Sure, pumpkin puree would be fine.
Hi there! I tried this soup and it was excellent! Carolyn I’m curious if you have ever considered the Pale diet? I love that you have dairy free option so please keep making those recipes and if possible, could you give a dairy free option in the recipes that you you post that are Keto:) I love your blog and recipes and I’m trying to move to a more dairy free environment. Thanks!
Sorry, I have zero plans on going Paleo, although I do have plenty of dairy-free recipes.
Hi Sonya,
I am trying to go dairy free too. It so hard but I have given up Half Half in my coffee and switched to coconut cream . I get the small cans and they last a week in refrig. I Tried paleo and it raised my sugar so I have to stick to 25 to 38 is my sweet carb number. Take care
Looks so delicious! Can’t wait to try this one!
I love how this is a SAVORY pumpkin soup! So many pumpkin soups lean a little too far into the sweet category…and if I wanted a sweet pumpkin recipe I would have had pie! 😀 …anyway, this soup is delicious. Definitely one to make several times every autumn!
Yummy! My hubby and I love this recipe! I’m so excited to make this again soon! So delicious and tasty!
This. Tastes. Amazing. I had to sub canned pumpkin, dried sage, and some old turkey broth I found in the freezer left over from last Thanksgiving (since shopping is scary these days). I love getting to make something that makes me feel like a genius! This is such a special dish.
Glad it still worked out!
If my pumpkin is large, how do I guesstimate how much to use in the soup? Thanks
About 1 cup.
Weigh it out, you want about 500g of pumpkin in the skin, before cooking.
How much would you use if you were using canned pumpkin?
Thanks!
I went a little overboard planting pumpkins this year in a plot a friend let us farm. We ended up with 50+ pumpkins! So this was my first year of dealing with full pumpkins, and I found that you can roast them whole in the oven. Just scrub them, and toss them in the oven for about an hour (depending on size) at 350. When you can stab them easily with a knife they’re done. Then I cut the top off, let them cool, and pulled out the seeds and put those in a pot of heavily salted, boiling water. Let them boil for an hour and then rinse and process for roasting the seeds. I loved the seeds tossed with a little ghee and everything bagel seasoning + nutritional yeast flakes.
I just roasted a pumpkin for the first time and froze it for later use. I will make a pie and this soup for sure. I also roasted the seeds and they are so good.
oved it as did my kids. Update Have made this several times since and have always used organic ingredients. Tried it this time with regular pumpkin and it was way too bland and not even as vibrant in colour – stick with organic!
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! Of course I’m sure the fact that it’s all fresh and home made helps, but I would have never believed pumpkin could make such a delicious soup. Thanks again!
Patt Akins
So glad you liked it!