Keto Pumpkin Soup – Sugar Free Londoner

My keto pumpkin soup is creamy, packed with comforting fall flavors and only 7.3g net carbs. Great for meal prep and freezes well.

I make this low carb pumpkin soup several times every year without fail. It is so delicious, so satisfying and silky-creamy without the need for heavy cream.

In fact, it feels like a hug in a bowl!

The recipe is super easy, too. I use quite a few spices, but you can leave one or two out if you don’t have all of them to hand. Pumpkin soup is forgiving and will still taste great.

I always use fresh pumpkin instead of canned. Roasting it first creates incredible flavor. I also have a speedy cheat’s version that takes just 30 minutes – in case you are very hungry!

Also try my sugar free pumpkin pie.

Ingredients

Let’s talk ingredients. You’ll find exact quantities in the recipe card at the bottom of the post, but I wanted to give you a bit of extra info right here:

• Pumpkin – I recommend Hokkaido pumpkin. It has sweet, flavorful flesh and you don’t need to peel it.
• Cauliflower – Thickens the soup. You can’t taste it.
• Onion
• Spices: These make all the difference! Fresh garlic and ginger as well as turmeric, cumin, coriander and cardamom plus salt and pepper.
• Olive oil – to fry and roast the vegetables plus more for drizzling on top of the soup.
• Apple Cider Vinegar – Adds a fresh zingy lift, not unlike lemon
• Chicken stock – Has more flavor than vegetable stock (although veggie stock also works)

You could also add thyme or rosemary or cayenne pepper / red pepper flakes for a bit of heat.

Instructions

It is simple to make a keto pumpkin soup. Here are the basic steps.

Scroll down to the recipe card for the detailed method with ingredient amounts, timings and nutrition information.

STEP 1

Roast the pumpkin cubes and cauliflower florets in the preheated oven until soft and golden brown. This adds tons of flavour.

STEP 2

Heat olive oil in a large pot or Dutch oven over medium heat. Saute the onion until soft, then add the garlic, ginger and spices.

STEP 3

Add the roasted pumpkin and cauliflower to the pot. Pour in the chicken stock and bring to the boil. Turn down the heat and simmer for 20 minutes, then stir in the apple cider vinegar.

STEP 4

Transfer the soup to a blender and process until smooth. Work in batches if necessary.

Option to use an immersion blender directly in the soup pot.

Serving Suggestion

The soup can be an appetizer or a main course. I serve it with

• toasted pumpkin seeds
• a drizzle of olive oil
• a dollop of Greek yogurt
• freshly ground black pepper
• sage leaves fried in olive oil until crisp.

You could also add in a swirl of heavy cream, sour cream or coconut cream.

Love bacon? Garnish the soup with bacon rashers or crumbled bacon!

For a more substantial meal, serve it with almond flour biscuits or keto pita bread.

Which Pumpkin Is Best For Keto Soup?

Hokkaido is hands down the best pumpkin for keto pumpkin soup because it has a buttery, nutty flavor and edible skin.

The next best thing is Delicata pumpkin. This has a sweet flesh and edible skin. But, the skins are green so you’d still have to peel it to get a vibrantly orange soup.

Kabocha squash and butternut squash also have a wonderfully rich taste, but both contain more carbs. Take a look at my recipe for keto butternut squash soup to see how I use them!

I do not recommend Crown Prince, culinary pumpkins or the large carving pumpkins. In my opinion, these taste bland.

Recipe FAQs

Storage

Store leftovers in an airtight container in the fridge for up to 4 days.

This soup is great for freezing, as it does not contain cream. I like to freeze it in portions. This way, I can take out one serving at a time and reheat it in the microwave or on the stovetop.

Freeze for up to 3 months. 

More Keto Pumpkin Recipes

Tried this recipe? Give it a star rating below!

★ STAY IN TOUCH on FACEBOOK, PINTEREST and INSTAGRAM for more great food and join my NEWSLETTER for the latest updates and a FREE EBOOK.★

Recipe

Keto Pumpkin Soup

My keto pumpkin soup is creamy, packed with fall flavors and only 7.3g net carbs per serving. This easy low carb soup recipe is great for meal prep and freezes well. Dairy free, too!

Prep Time 5 minutes mins

Cook Time 45 minutes mins

Total Time 50 minutes mins

Instructions 

Roast Vegetables (***See Recipe Notes for speedy option)

• Preheat the oven to 400°F / 200C and line a baking sheet with parchment paper.

• Cut the pumpkin in half and scoop out the seeds. Chop into cubes and drizzle with olive oil and sprinkle with salt and pepper. Roast with the cauliflower florets for 25 minutes until soft.

Make Soup

• Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, salt, and several grinds of pepper and sauté until soft, about 5 minutes.

• Add the garlic, ginger, cumin, coriander, turmeric, and cardamom and stir for 30 seconds, or until fragrant.

• Add the roasted pumpkin, cauliflower and broth and stir to combine. Simmer for 20 minutes, then stir in the apple cider vinegar.

• Transfer the soup to a blender, working in batches if necessary. Blend until smooth. Option to use a stick blender directly in the soup pot.

Garnish & Serve

• Season to taste. Pour into bowls and garnish with yoghurt of your choice, olive oil, fried sage leaves, toasted pumpkin seeds and black pepper.

Notes

7.3g net carbs per serving. Makes 8 servings of 1 cup (240ml) each. Nutrition calculation does not include garnishes.
*** Speedy 30 minute keto pumpkin soup: Skip the oven step. Instead, brown the cubed pumpkin and cauliflower florets in olive oil in a large frying pan for 5 minutes.
Fried sage leaves: Pan-fry fresh sage leaves in olive oil over medium heat until crisp.
Store leftovers covered in the fridge for up to 4 days. Freeze in portions for up to 3 months. 

Nutrition

Serving: 1cupCalories: 111kcalTotal Carbohydrates: 9.2gProtein: 6.3gFat: 6.2gSaturated Fat: 2.5gFiber: 1.9gSugar: 3.8g