Keto Pumpkin Soup is a warm, comforting dish, especially during the pumpkin season when cozy meals are a must. This low-carb pumpkin soup packs a lot of flavor into a simple, easy-to-make recipe. Made with canned pumpkin puree, creamy ingredients like heavy cream or coconut milk, and just the right spices, it’s perfect for anyone following a keto diet or looking for a delicious low-carb meal. In under 30 minutes, you'll have a creamy, flavorful pumpkin soup that fits your lifestyle.
Jump to:
- Preparation and cooking overview
- Chef's note
- Ingredients for this Keto Pumpkin Soup recipe
- Ingredient Substitutions
- Cooking Tools Required
- Tools substitute options
- How to Make Keto Pumpkin Soup: Step-by-Step Guide
- Cooking methods
- Preparation Steps
- Cooking instructions
- How to make it healthier
- Time-Saving Tips
- What Can I Prepare Ahead of Time
- Storage and reheating instructions
- Serving Suggestions
- Recipe wrap-up and conclusion
- Frequently asked questions
- 📖 Recipe
Preparation and cooking overview
This pumpkin soup recipe is quick and easy. With only 10 minutes of prep time and 20 minutes cook time, you’ll sauté the ingredients, simmer the pumpkin mixture, and blend it into a smooth puree using an Immersion Blender for that velvety finish.
Chef's note
This Keto Pumpkin Soup is a versatile dish that can be enjoyed as a starter or a light main course. For added richness, swirl in some heavy cream or top it with crispy bacon bits. It’s also a great way to incorporate more vegetables into your keto diet. This soup is the perfect base for a hearty chowder—just add in your choice of protein, extra veggies, or even some keto pasta for a more filling meal.
Ingredients for this Keto Pumpkin Soup recipe
Ingredient Substitutions
Cooking Tools Required
Tools substitute options
How to Make Keto Pumpkin Soup: Step-by-Step Guide
Cooking methods
Preparation Steps
- Finely chop the onion and mince the garlic cloves.
- Measure out all ingredients.
Cooking instructions
- Sauté the Aromatics: In a medium saucepan, heat the butter and olive oil over medium heat. Add the chopped onion and sauté for about 4-5 minutes until softened. Add the minced garlic and cook for 1-2 minutes until fragrant. The garlic will burn if added in too early, adding a bitter flavor to the soup.
- Add Spices and Pumpkin: Stir in the pumpkin pie spice and ground cumin, cooking for a minute until the spices release their aroma. Add the canned pumpkin puree and stir until fully combined.
- Simmer the Soup: Pour in the cups of chicken broth and bring the soup to a simmer over medium-high heat. Let it cook for about 10 minutes to blend the flavors.
- Blend the Soup: Using an Immersion Blender, blend the soup until it reaches a smooth consistency. If using a regular blender, blend in small batches. Do not fill the blender more than three quarters full to keep it from overflowing. To get an even smoother texture, pass the soup through a fine mesh sieve after blending.
- Finish with Cream: Stir in the heavy whipping cream and season with salt and pepper to taste. Let it simmer for another 2-3 minutes, stirring gently.
Chef's pro tip
If your Keto Pumpkin Soup becomes too thick, add more broth or water to reach your desired consistency. Also, avoid boiling the soup after adding the heavy cream—it could cause the cream to curdle. Instead, gently reheat if necessary. For a thicker consistency, let the soup simmer longer, or add a bit of cream cheese.
How to make it healthier
Time-Saving Tips
What Can I Prepare Ahead of Time
You can sauté the onions in butter ahead of time and store them in the fridge for up to 24 hours. This will cut down on your cooking time later.
Storage and reheating instructions
Storage instructions
Reheating best practices
Serving Suggestions
Serve this creamy pumpkin soup in bowls with a drizzle of cream and a sprinkle of fresh thyme or roasted pumpkin seeds. Pair with Keto Pumpkin Bread or top with crispy bacon or pepita seeds for added texture. This soup also makes a great holiday meal starter.
Recipe wrap-up and conclusion
This Keto Pumpkin Soup Recipe is the ultimate fall comfort food, blending creamy textures with the rich, warm flavors of pumpkin and spices. It's quick, easy, and fits perfectly into your keto lifestyle. Whether you're serving it as a light meal or pairing it with other keto pumpkin recipes, this soup will quickly become one of your favorite soups. Make it today for a cozy, low-carb meal that’s full of delicious pumpkin flavor!
Frequently asked questions
📖 Recipe
Keto Pumpkin Soup
Ingredients
- 2 cups canned pumpkin puree
- 2 cups chicken broth
- ½ cup heavy cream
- 1 small onion finely chopped
- 2 cloves garlic minced
- 2 tablespoon butter
- 1 tablespoon olive oil
- 1 teaspoon pumpkin pie spice
- ½ teaspoon ground cumin
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon fresh thyme optional
Instructions
Preparation Steps:
- Finely chop the onion and mince the garlic cloves.
- Measure out all ingredients.
Cooking Process:
- In a medium saucepan, heat the butter and olive oil over medium heat. Add the chopped onion and sauté for about 4-5 minutes until softened. Add the minced garlic and cook for 1-2 minutes until fragrant. The garlic will burn if added in too early, adding a bitter flavor to the soup.
- Stir in the pumpkin pie spice and ground cumin, cooking for a minute until the spices release their aroma. Add the canned pumpkin puree and stir until fully combined.
- Pour in the cups of chicken broth and bring the soup to a simmer over medium-high heat. Let it cook for about 10 minutes to blend the flavors.
- Using an Immersion Blender, blend the soup until it reaches a smooth consistency. If using a regular blender, blend in small batches. Do not fill the blender more than three quarters full to keep it from overflowing. To get an even smoother texture, pass the soup through a fine mesh sieve after blending.
- Stir in the heavy whipping cream and season with salt and pepper to taste. Let it simmer for another 2-3 minutes, stirring gently.
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