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Keto Roasted Pumpkin Soup

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This creamy roasted pumpkin soup is the perfect fall comfort food. Rich and flavorful, it’s a great side dish or snack for the holiday season.

Titled image: Close up shot of a bowl of roasted pumpkin soup with sage and coconut milk

Sometimes I forget that pumpkin is delicious in savory recipes. There are so many wonderful keto pumpkin recipes out there, but most of them tend to be on the sweet side. And I am partly to blame, with all my pumpkin-y treats!

But I recently bought a pie pumpkin, because canned pumpkin has been so hard to find lately. I had intentions of turning it into puree to use in yet more keto desserts, but somewhere along the way, I changed my mind. I sliced it, roasted it, and blended it up, for an amazing keto soup.

This keto roasted pumpkin soup recipe actually marks my first foray into working with a whole pumpkin. Truth be told, I had never even considered buying a pie pumpkin before. Why bother when someone else has already done the work for you?

Turns out it’s remarkably simple. And more versatile than the canned version, since you can’t roast pumpkin that’s already been pureed!

Top down photo of keto pumpkin soup in a white bowl on a white wooden table, with slices of pumpkin and sage leaves

Roasted pumpkin soup inspiration

I honestly didn’t know what to make with my whole pumpkin. I had vague plans but nothing very concrete. Until I saw this pumpkin soup recipe from Cubes ‘N Juliennes.

Don’t you love it when you have all the ingredients for a recipe already? I had pumpkin, I had sage, I had chicken broth, and I had coconut milk. Clearly it was fate!

Creating a keto pumpkin soup recipe

But I couldn’t just jump in with both feed and make the recipe as written. While pumpkin is incredibly healthy and full of nutrients, it’s not the lowest carb vegetable out there.

If I were to use as much pumpkin as the original recipe, I would end up with a soup that was too high in carbs for me to enjoy.

My trick when faced with this issue is to use another lower carb vegetable, such as cauliflower, to add volume and nutrition with fewer carbs. I’ve used this approach in other recipes, such as my low carb butternut squash casserole.

All the great roasted pumpkin flavor still comes through, but it’s much more keto and macro friendly.

A white bowl filled with roasted pumpkin soup with sliced pumpkin and sage leaves in the background.

How to make keto pumpkin soup

Even with the extra step of roasting the pumpkin, this keto soup is incredibly easy to make. And it tastes like the holidays! Here are my best tips for getting it right:

  1. Roast the pumpkin: Preheat your oven to 350F 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.
  2. Sauté the onion, celery, and garlic: Onion and celery add great flavor for any soup, but keep the onion to just 1/4 cup to keep the carbs down. Sauté until tender, and add the garlic for the last 30 seconds.
  3. 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 a bit longer.
  4. 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.
  5. Blend it up: This is a creamy soup, so it needs to be blended. You can do this in a big blender or with an immersion blender.
  6. Stir in the coconut milk: This adds a delicious creaminess, but there’s no real coconut flavor. You can use heavy cream if you prefer.
Close up shot of a spoonful being lifted out of a bowl of keto pumpkin soup

Can you make roasted pumpkin soup in advance?

This is a great recipe for making ahead and eating when you’re ready. If you make it with coconut milk, as I did, it can last even longer in the fridge. It should keep for up to a week.

And because it’s a blended soup, it also freezes well.

To re-warm, simply thaw and re-heat in a pan over low heat.

More keto blended soup recipes

5 from 5 votes
Close up shot of a spoonful being lifted out of a bowl of keto pumpkin soup
Print
Roasted Pumpkin Soup
Prep Time
15 mins
Cook Time
50 mins
Total Time
1 hr 5 mins
 

This creamy roasted pumpkin soup is the perfect fall comfort food. Rich and flavorful, it's a great side dish or snack for the holiday season.

Course: Soup
Cuisine: American
Keyword: keto pumpkin cake, roasted pumpkin soup
Servings: 6 servings
Calories: 97 kcal
Ingredients
  • 1/2 small sugar or pie pumpkin, cut into wedges (skin on and seeds removed)
  • Salt and pepper
  • 2 tbsp avocado oil or butter
  • 1/4 cup chopped onion
  • 1 stalk celery, sliced
  • 2 cloves garlic, minced
  • 8 ounces cauliflower fresh or frozen is fine
  • 2 tbsp fresh sage, chopped
  • 1/2 tsp paprika
  • 1/4 tsp cayenne
  • 3 cups chicken broth
  • 1/2 cup coconut milk
Instructions

  1. 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.

  2. 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.

  3. 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.

  4. 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 coconut milk. Adjust seasonings to taste and serve.

Nutrition Facts
Roasted Pumpkin Soup
Amount Per Serving (1 cup (approx))
Calories 97 Calories from Fat 77
% Daily Value*
Fat 8.6g13%
Carbohydrates 7.4g2%
Fiber 1.4g6%
Protein 3.5g7%
* Percent Daily Values are based on a 2000 calorie diet.

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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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    Recipe Rating




  1. Patt Akins says

    5 stars
    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

    Reply

  2. Arpita Patel says

    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!

    Reply

  3. Tracy Andries says

    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.

    Reply

  4. Tammie says

    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.

    Reply

  7. Coffeeshopkitty says

    5 stars
    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.

    Reply

  9. Betsy says

    5 stars
    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!

    Reply

  11. Sonya King says

    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!

    Reply