Simple Creamy Pumpkin Soup Recipe

This post contains affiliate links, and we may receive a small commission if you purchase through our site.

This creamy pumpkin soup is super easy to make, a heartwarming low carb soup that’s perfect for fall. Ready in under one hour, you’ll need just four wholesome ingredients to make this gluten-free keto pumpkin soup recipe that is paleo and only 102 calories per serving.

learn how to make pumpkin soup

A gluten-free pumpkin soup that is suitable for a ketogenic diet and paleo.

This pumpkin soup has only 4 ingredients and some spices that give an amazing warm flavor. As usual, I’m sharing super simple keto recipes, that are low in carbs and insanely delicious.

I love roasting pumpkin and especially for this soup I recommend using homemade pumpkin puree. This step takes a few minutes more but it’s worth the effort.

Ingredients For Pumpkin Soup

The four ingredients you will need to make pumpkin soup are probably already in your pantry:

  • 15 oz pumpkin puree, canned or homemade
  • 1/2 cup onion, diced
  • 1/3 cup whipping cream
  • 1 tbsp butter or olive oil
  • Seasonings: 1/2 tsp pink salt; 1/2 tsp pepper; 1/2 tsp garlic powder; 1/2 tsp fresh thyme; 1/4 tsp cayenne pepper
easy pumpkin soup ingredients

How to Make Easy Pumpkin Soup

It’s extremely easy to make pumpkin soup and the leftovers taste even better as the flavors have time to develop overnight This soup is definitely best to make ahead soup for fall that requires only pantry ingredients.

If you’re curious and want to make the creamy pumpkin soup, here are all the steps:

  1. To make this easy pumpkin soup that’s very low in carbs and keto-friendly grab a large saucepan and all the ingredients. I’m a huge fan of making my pumpkin puree from scratch. But don’t worry, canned pumpkin puree is great to make this soup.
  2. Caramelize the onion in butter or olive oil over medium heat add the butter and chopped onion. Allow the onion to soften for 3-4 minutes, or until golden brown.
  3. Next on the list is to bring all the ingredients in the pot: the pumpkin puree, chicken broth, and the seasonings. Let the soup simmer for 15 minutes on low heat.
  4. To create this creamy and smooth pumpkin soup use a blender or an immersion blender to puree the soup. Be careful with using the blender and hot liquids to avoid any accidents.
  5. Bring the soup back into the pot and simmer on low heat for 30 more minutes. You know it’s done when it looks super creamy and thick.
  6. Now it’s time for the last details. Remove the pot from heat and stir in the heavy cream.
  7. Serve it hot, topped with roasted pumpkin seeds and a drizzle of heavy whipping cream.

How to Serve Creamy Pumpkin Soup?

Toasted Flaxseed Bread croutons pair perfectly with this warm low carb soup. Sprinkle some roasted pumpkin seeds and a drizzle of heavy whipping cream and you are ready to face the cold autumn days.

creamy and thick pumpkin soup

Why You’ll Love Pumpkin Soup?

  • super simple to make
  • warm
  • delicious
  • creamy
  • colorful
  • healthy
  • low carb
  • flavorful
pumpkin soup recipe

It’s also perfect for both lunch and dinner, you just have to try it!

If you make this recipe, let me know! Leave a comment or take a picture and tag it @lowcarbspark. I love seeing your beautiful keto creations.

How To Store Keto Pumpkin Soup

My favorite thing about this easy soup recipe is that it tastes better the next day as flavors infuse. You can make this soup ahead, store it in the refrigerator and reheat when ready to eat.

It’s important to reheat on a medium-low heat as this pumpkin soup is made with heavy cream.

To freeze this keto pumpkin soup, I recommend adding the heavy cream after defrosting it.

More Keto & Low Carb Pumpkin Recipes

easy pumpkin soup

Simple Creamy Pumpkin Soup Recipe

5 from 7 votes

Prep time 5 mins
Cook Time 45 mins
Yelds 6 servings


With only four main ingredients this soup is super healthy, full of flavor and incredibly easy to make. This fall, enjoy a healthy low carb meal that will keep you satiated and satisfied.
Keto during holidays?
Get my e-book!


  • 15 oz pumpkin puree canned or homemade
  • cups  chicken broth or vegetable stock
  • 1/3 cup heavy cream or canned coconut milk
  • 1/2 cup onion diced
  • 1 tbsp butter or olive oil
  • 1/2 tsp pink salt
  • 1/2 tsp pepper
  • 1/2 tsp  garlic powder
  • 1/2 tsp fresh thyme
  • 1/4 tsp  cayenne pepper

To serve:

  • Toasted Flaxseed Bread croutons roasted pumpkin seeds, a drizzle of heavy whipping cream


  • In a large saucepan over medium heat add the butter and chopped onion. Cook for 3-4 minutes, or until lightly browned.
  • Add the pumpkin puree, chicken broth, salt, pepper, garlic, cayenne pepper, and fresh thyme to a medium saucepan and bring to a boil.  Reduce the heat and simmer for 15 minutes.
  • Use a blender or an immersion blender to puree the soup.  If using a blender make sure to let the air flow to avoid any accidents with the hot liquid. Use a towel instead of the lid.
  • Bring the pot back on the heat and simmer on low heat for 30 minutes or until the pumpkin soup reaches the desired consistency.
  •  Remove the soup from the heat and stir in the heavy cream. 
  • Serve as is or top with roasted pumpkin seeds and a drizzle of heavy whipping cream.
Nutrition Facts
Amount per serving.
Total Carbs
Net Carbs

How do we calculate the nutrition info?

These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.

Course Keto Soup
Cuisine American
Keyword keto pumpkin soup, pumpkin soup
Tried this recipe?Mention @LowCarbSpark or tag #LowCarbSpark!
Simple Creamy Pumpkin Soup Recipe


The full recipe is in the recipe card below. Readers that love this aslo made these recipes:


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

Leave a Question, comment or review!

Your email address will not be published.

Required fields are marked *

Recipe Rating

  1. 5 stars
    Great recipe!
    Love the look of this.
    I also really enjoy making a roasted pumpkin and sweet potato soup recipe.
    Thanks for sharing,

  2. I would like to make this soup. Here in New Zealand canned pumpkin is not really a thing. Do you have a quick simple puree recipe please? Just roast pumpkin till soft and puree??

    1. At the moment I don’t have a recipe for pumpkin puree on the blog. I bake my pumpkin at 400F for about one hour or until the pumpkin is fork-tender, then I puree it using a food processor. It’s super easy and you can freeze it for up to 3 months.

About me

Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

Connect with us on Social Media

Do not use the contents of this website as medical or nutrition advice. This website is only intended for informational and educational purpose.

LowCarbSpark.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Copyright © 2022 LowCarbSpark. All Rights Reserved.