Introduction to Keto Pumpkin Soup
If you’re looking for a deliciously creamy, low-carb keto pumpkin soup to add to your list of keto recipes, this is it! It’s easy to make, even for beginners, and it packs healthy fats, vitamins, and minerals into your diet without the risk of pulling you out of ketosis. Best of all, you probably have most of the ingredients you need in your pantry already.
A Delicious and Versatile Meal
Keto pumpkin soup is the kind of soup you can serve year-round. We love it as a chilled option on hot summer days almost as much as we enjoy the rich flavor and thick texture to warm us up in the winter. We’ve served this soup to guests as a first course, and we’ve eaten it ourselves for quick lunches with a side salad or half of a low-carb keto sandwich. You can even make it a stand-alone meal by adding some hot sausage and chopped mushroom. Either way, it will be a delicious and hearty addition to any low-carb diet.
Is Pumpkin OK for Keto?
Keto dieters can rejoice: pumpkin is perfectly acceptable to add to a keto diet. Pumpkin is naturally high in carbs, but some of the carbohydrates come from dietary fiber. The sugar content is very low, and there are few net carbs that will help you maintain ketosis. Pumpkin not only has a low glycemic load, but it’s also super nutritious. It’s packed with vitamins and minerals, including vitamin A. All-in-all, pumpkin is a wonderful addition to a low-carb diet, adding flavor and nutrition while helping you stay in ketosis.
How Many Carbs Are In Keto Pumpkin Soup
Pumpkin soup is naturally low in starch and sugar, with most of the carbs coming from dietary fiber. The primary source of carbs in this keto pumpkin soup is the pumpkin puree you’ll be using, so it will be very easy to track how many carbs you consume with each serving. This recipe calls for a cup of pumpkin puree, which will add 10g of total carbohydrates, 3g of dietary fiber, and 5g of sugar. You can expect 7g of net carbs from the pumpkin in this entire recipe. The cream we used had a total of about 5g of net carbs. In total, you can expect this entire keto pumpkin soup recipe to deliver 24g of total carbohydrates, 5g of sugar, 3g of dietary fiber, 5g of sugar alcohols, and around 18g of net carbs.
Ingredients In Keto Pumpkin Soup
One of the best parts about this keto pumpkin soup is that the ingredients are simple, and you probably won’t even have to go food shopping before diving into cooking. Below is a list of everything you’ll need:
- 1 cup Canned Pumpkin Puree
- 2.5 Cups Chicken Broth or Chicken Stock
- 1/2 Cup Cream or Heavy Cream
- 1/4tsp Garlic Powder
- 1/4-1/2 tsp Salt (to taste)
- 1/4 tsp Pepper
- 1/4 tsp Ginger Powder
- 1/4 tsp Thyme
Optional Ingredients and Substitutions
If there’s one thing we love about this keto pumpkin soup — other than the flavor, of course! — it’s the fact that it can be tweaked and customized to suit your liking, the time of year, and how you’ll be serving it. Below are some optional changes you can make to your keto-friendly pumpkin soup.
Mushrooms
We’ve never met a keto dieter who didn’t love mushrooms, and this keto pumpkin soup is the perfect opportunity to add some to your diet! Pumpkin soup is naturally earthy and savory, and chopped mushrooms just add to the complexity and provide a very enticing texture and meatiness. If you’re adding mushrooms, you can sautee them in the pot with the garlic and some olive oil or an olive oil substitution before you add the other ingredients.
Sausage
If you’re looking to add a little protein and heartiness to your keto pumpkin soup, consider adding some sausage crumbles to the mix. Including sausage or both sausage and mushrooms will instantly transform this soup into one fit for a main course. The saltiness of the sausage will cut through the creamy texture of the soup, and the flavors of pumpkin and sausage just seem to be made for each other.
Pepitas
Pepitas, better known as pumpkin seeds, can be added into your keto pumpkin soup as a nice garnish. Not only will it make your dish look professional and enticing, but the pepitas will also add a satisfying crunch to your spoonful’s of savory soup. We recommend lightly salted and roasted pumpkin seeds; these will add some complexity to the creaminess and earthiness to the taste.
Bacon
Every keto dieter loves bacon, and we find ourselves adding this high-fat, no-carb meat to at least one meal a day! What better way to get your bacon fix than in a delicious and nutritious keto pumpkin soup? We have found that the best way to add bacon to this recipe is to pan fry it beforehand.
Coconut Milk
If you’re a dairy-free keto dieter, you can still make this keto pumpkin soup by substituting coconut milk or coconut cream for the regular cream in equal quantities. We recommend using coconut milk over coconut cream, as the texture is better and the coconut flavor isn’t overwhelming.
Nutrition Facts
- Calories per serving: 265
- Calories from Fat: 207
- Fat: 23g
- Saturated Fat: 14g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 7g
- Cholesterol: 82mg
- Sodium: 1686mg
- Potassium: 545mg
- Carbohydrates: 14g
- Fiber: 4g
- Sugar: 4g
- Protein: 4g
- Vitamin A: 19959IU
- Vitamin C: 26mg
- Calcium: 91mg
- Iron: 2mg
Instructions
- In a medium sized pot or saucepan combine the pumpkin puree, chicken broth, cream, salt, pepper, garlic, ginger and thyme.
- Cook over medium heat for 10-15 minutes, or until the soup is warm and fragrant. Be sure to taste the salt level before serving.
- Remove from heat and allow to cool for 5 minutes before serving. Top will a splash of cream and roasted pumpkin seeds (optional).
Additional Information
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Course: Appetizer, Main Course, Main Dish, Side Dish, Soup
- Cuisine: American
- Keyword: keto pumpkin soup
