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    Home » Dairy Free Keto » Keto Roasted Pumpkin Soup

    Published: Nov 10, 2020 by Carolyn

    Keto Roasted Pumpkin Soup

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    912 shares
    Jump to Recipe Print Recipe

    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 ¼ 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

    • Keto Chicken Enchilada Soup
    • Keto Brown Butter Mushroom Soup
    • Keto Cream of Asparagus Soup
    • Keto Tomato Soup
    • Keto Cauliflower Soup
    • Keto Roasted Red Pepper Soup
    Close up shot of a spoonful being lifted out of a bowl of keto pumpkin soup

    Roasted Pumpkin Soup

    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.
    5 from 7 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Keyword: keto pumpkin cake, roasted pumpkin soup
    Prep Time: 15 minutes
    Cook Time: 50 minutes
    Total Time: 1 hour 5 minutes
    Servings: 6 servings
    Calories: 97kcal

    Ingredients

    • ½ small sugar or pie pumpkin, cut into wedges (skin on and seeds removed)
    • Salt and pepper
    • 2 tablespoon avocado oil or butter
    • ¼ cup chopped onion
    • 1 stalk celery, sliced
    • 2 cloves garlic, minced
    • 8 ounces cauliflower fresh or frozen is fine
    • 2 tablespoon fresh sage, chopped
    • ½ teaspoon paprika
    • ¼ teaspoon cayenne
    • 3 cups chicken broth
    • ½ cup coconut milk

    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 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.
    912 shares

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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. Jaimie L says

      September 16, 2022 at 11:07 am

      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!

      Reply
      • Carolyn says

        September 16, 2022 at 11:50 am

        Yes, I have removed it. Please email me at alldayidreamaboutfood@gmail.com for the other soup recipe.

        Reply
    2. Linda says

      December 13, 2021 at 11:47 am

      5 stars
      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.

      Reply
    3. Laurie A Phillips says

      July 31, 2021 at 5:35 pm

      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.

      Reply
      • Carolyn says

        August 01, 2021 at 7:08 am

        Sure, pumpkin puree would be fine.

        Reply
    4. Sonya King says

      January 11, 2021 at 9:47 am

      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
      • Carolyn says

        January 11, 2021 at 1:49 pm

        Sorry, I have zero plans on going Paleo, although I do have plenty of dairy-free recipes.

        Reply
      • Laurie A Phillips says

        July 31, 2021 at 5:39 pm

        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

        Reply
    5. Katie says

      December 08, 2020 at 11:52 am

      5 stars
      Looks so delicious! Can’t wait to try this one!

      Reply
    6. Betsy says

      December 08, 2020 at 10:42 am

      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
    7. Beth says

      December 08, 2020 at 9:38 am

      5 stars
      Yummy! My hubby and I love this recipe! I’m so excited to make this again soon! So delicious and tasty!

      Reply
    8. Coffeeshopkitty says

      November 17, 2020 at 11:26 am

      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
      • Carolyn says

        November 17, 2020 at 7:28 pm

        Glad it still worked out!

        Reply
    9. Lisa says

      November 14, 2020 at 11:24 am

      If my pumpkin is large, how do I guesstimate how much to use in the soup? Thanks

      Reply
      • Carolyn says

        November 14, 2020 at 2:18 pm

        About 1 cup.

        Reply
      • Carolyn says

        November 14, 2020 at 2:25 pm

        Weigh it out, you want about 500g of pumpkin in the skin, before cooking.

        Reply
    10. Kris says

      November 14, 2020 at 9:17 am

      How much would you use if you were using canned pumpkin?

      Thanks!

      Reply
    11. Tammie says

      November 12, 2020 at 11:08 am

      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
    12. Tracy Andries says

      November 11, 2020 at 10:48 pm

      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
    13. Arpita Patel says

      November 11, 2020 at 6:13 am

      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
    14. Patt Akins says

      November 10, 2020 at 2:34 pm

      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
      • Carolyn says

        November 10, 2020 at 5:17 pm

        So glad you liked it!

        Reply

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