This creamy keto pumpkin soup is smooth, velvety, and full of cozy fall flavor. Pumpkin puree, broth, onion, herbs, and cream come together in a simple soup that’s perfect for a chilly day.
I make this whenever I have pumpkin puree sitting in the fridge and want something savory instead of another pumpkin dessert. It’s creamy without being overly heavy, with a little cayenne and fresh thyme to balance the natural sweetness of the pumpkin.
Homemade pumpkin puree works beautifully here, but canned pumpkin keeps things especially easy. If you want to make your own, here’s my homemade pumpkin puree.
Why You’ll Love This Creamy Pumpkin Soup
- It comes together in one saucepan before blending.
- Each serving has about 6g net carbs.
- The texture is thick, smooth, and creamy.
- It’s easy to make ahead and reheat.
- You can keep it vegetarian or make it dairy-free with the ingredient swaps below.
Ingredients for Keto Pumpkin Soup
This low carb pumpkin soup uses a short list of simple ingredients, plus a few seasonings that keep the pumpkin from tasting too sweet.
- Pumpkin Puree: Use plain canned pumpkin puree or homemade pumpkin puree. Make sure you’re using pumpkin puree rather than sweetened pumpkin pie filling.
- Chicken Broth or Vegetable Stock: This forms the base of the soup. Chicken broth gives it a richer savory flavor, while vegetable stock is a good option if you want to keep the soup vegetarian.
- Heavy Cream or Canned Coconut Milk: Adds richness and gives the soup its creamy finish. Coconut milk is a good dairy-free alternative.
- Onion: Fresh diced onion adds sweetness and savory depth as it cooks in the butter.
- Butter or Olive Oil: I like using unsalted butter, but olive oil works just as well.
- Salt & Pepper: Season the soup and balance the natural sweetness of the pumpkin.
- Garlic Powder: Adds a little extra savory flavor. Fresh garlic can also be used if preferred.
- Fresh Thyme: Adds a subtle herby flavor that pairs especially well with pumpkin.
- Cayenne Pepper: A small amount adds warmth without making the soup overly spicy.
How to Make Creamy Keto Pumpkin Soup
It’s extremely easy to make this pumpkin soup, and the leftovers taste even better as the flavors have time to develop overnight. This soup is definitely the best making-ahead recipe for fall, requiring only pantry ingredients.
If you’re curious and want to make this creamy pumpkin soup, here are all the steps:
- Cook the onion. Melt the butter in a large saucepan over medium heat. Add the diced onion and cook for 3–4 minutes, until softened and lightly browned.
- Add the pumpkin and seasonings. Stir in the pumpkin puree, chicken broth or vegetable stock, salt, pepper, garlic powder, cayenne pepper, and fresh thyme.
- Simmer. Bring the soup to a gentle boil, then reduce the heat and simmer for 15 minutes.
- Blend until smooth. Use an immersion blender to puree the soup directly in the saucepan until smooth and creamy. If using a countertop blender, blend carefully in batches according to the manufacturer’s instructions for hot liquids.
- Continue simmering. Return the soup to low heat and simmer for about 30 minutes, or until it reaches your preferred consistency.
- Add the cream. Remove the saucepan from the heat and stir in the heavy cream or coconut milk.
- Serve. Spoon the soup into bowls and top with roasted pumpkin seeds and a small drizzle of cream, if desired.
Tips for the Best Pumpkin Soup
Taste before serving. Once the cream is stirred in, taste the soup and adjust the salt, pepper, or cayenne if needed.
Adjust the consistency to your preference. The soup thickens as it simmers, so keep an eye on it during the final cooking time and remove it from the heat once you like the texture.
Be careful when blending hot soup. An immersion blender is the easiest option because you can blend directly in the saucepan. If using a countertop blender, blend the soup carefully in batches.table broth for a vegetarian version. It works well in place of chicken broth without changing the method.
What to Serve with Pumpkin Soup
I love topping this soup with roasted pumpkin seeds for a little crunch and a small drizzle of cream just before serving.
Toasted flaxseed bread also makes a great low-carb side. You can cut it into cubes and toast it for simple homemade croutons.
How to Store Pumpkin Soup
Let the soup cool before transferring it to an airtight container and refrigerating it.
When reheating, warm it gently over medium-low heat and stir occasionally so the creamy soup heats evenly.
If you plan to freeze the soup, you can leave out the heavy cream and stir it in after thawing and reheating.
Creamy Pumpkin Soup FAQs
Can I use fresh pumpkin puree?
Yes. Both canned and homemade pumpkin puree work in this recipe. If using homemade puree, make sure it has a similar thick consistency to canned pumpkin.
You can follow my homemade pumpkin puree recipe if you want to make it from scratch.
Can I make this pumpkin soup dairy-free?
Yes. Replace the heavy cream with canned coconut milk and use olive oil instead of butter.
Can I use vegetable broth instead of chicken broth?
Yes. Vegetable broth or stock works well and is an easy way to make the soup vegetarian.
Is this pumpkin soup spicy?
The recipe contains only a small amount of cayenne pepper, so it adds warmth rather than a strong spicy flavor. You can reduce or omit it if you prefer.
More Pumpkin Recipes
- Keto Pumpkin Bread
- Keto Pumpkin Roll
- Easy Homemade Pumpkin Pie Spice Recipe
- The Ultimate No-Fail Low Carb Keto Pumpkin Pie
- Thick and Fluffy Flourless Pumpkin Pancakes
Simple Creamy Pumpkin Soup Recipe
Description
Ingredients
- 15 oz pumpkin puree canned or homemade
- 4 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 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 cream
Instructions
- Melt the butter in a large saucepan over medium heat. Add the diced onion and cook for 3–4 minutes, until softened and lightly browned.
- Add the pumpkin puree, chicken broth or vegetable stock, salt, pepper, garlic powder, cayenne pepper, and fresh thyme. Bring to a gentle boil, then reduce the heat and simmer for 15 minutes.
- Use an immersion blender to puree the soup until smooth. If using a countertop blender, carefully blend the soup in batches according to the manufacturer’s instructions for hot liquids.
- Return the soup to low heat and simmer for about 30 minutes, or until it reaches your preferred consistency.
- Remove from the heat and stir in the heavy cream or coconut milk.
- Serve as is, or top with roasted pumpkin seeds and a drizzle of cream.
Nutrition information is shared to make meal planning easier. Values are estimates and can vary depending on the ingredients, brands, and serving sizes used. Learn more in my nutrition policy.
Great recipe!
Love the look of this.
I also really enjoy making a roasted pumpkin and sweet potato soup recipe.
Thanks for sharing,
Kate
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??
Thanks
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.
Thank you so much. Have done this and it’s lovely
I really loved this recipe! I used to go get pumpkin soup when I lived in Seoul, Korea and this recipe tasted just like it. They used to serve it in cooked buttercup squash bowls hallowed out and it was really wonderful to eat.