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.
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!
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.
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:
- 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.
- 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.
- 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.
- 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: This is a creamy soup, so it needs to be blended. You can do this in a big blender or with an immersion blender.
- 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.
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
Roasted Pumpkin Soup
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.
Linda says
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.
Laurie A Phillips says
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.
Carolyn says
Sure, pumpkin puree would be fine.
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!
Carolyn says
Sorry, I have zero plans on going Paleo, although I do have plenty of dairy-free recipes.
Laurie A Phillips says
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
Katie says
Looks so delicious! Can’t wait to try this one!
Betsy says
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!
Beth says
Yummy! My hubby and I love this recipe! I’m so excited to make this again soon! So delicious and tasty!
Coffeeshopkitty says
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.
Carolyn says
Glad it still worked out!
Lisa says
If my pumpkin is large, how do I guesstimate how much to use in the soup? Thanks
Carolyn says
About 1 cup.
Carolyn says
Weigh it out, you want about 500g of pumpkin in the skin, before cooking.
Kris says
How much would you use if you were using canned pumpkin?
Thanks!
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.
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.
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!
Patt Akins 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! 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
Carolyn says
So glad you liked it!