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 four wholesome ingredients to make this gluten-free keto pumpkin soup recipe that is paleo and has only 102 calories per serving.
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.
Is Pumpkin Keto-Friendly?
Yes, pumpkin is Keto-friendly, and it is a fantastic low-carb alternative because it contains fewer carbs than other comparable fruits and vegetables.
Even while pumpkin is healthy, many pumpkin-based items and desserts are not. For example, pumpkin-spiced lattes, muffins, and pre-made pie fillings are high in carbs. You may, however, substitute a natural, sugar-free sweetener for the sugar and use a lower-carb flour such as almond flour or coconut flour. So even if you’re on a keto diet, you can still enjoy these pumpkin delights.
Why Are You Going To Love This Recipe
- Super easy to make.
- Made from naturally low-carb ingredients.
- It’s a creamy, warm, and colorful soup recipe.
- It’s also perfect for lunch and dinner; you must try it!
- Has only 6g net carbs per serving.
- You can make it ahead of time.
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.
Ingredients For Pumpkin Soup
This recipe calls for 4 main ingredients you probably already have in your pantry. Here is a list of everything you will need:
- Pumpkin Puree – For this, I used pure canned pumpkin puree. If you want to use fresh pumpkin puree, you can see how to make it here.
- Chicken Broth – adds flavor to the soup. You can also use vegetable broth, and it’s just as delicious.
- Heavy Cream – adds creaminess to the soup.
- Onion – you can also add onion powder, but the taste will be more intense and more delicious if you use fresh onions.
- Butter – unsalted one is good for this recipe. But if you use salted one, reduce the amount of salt.
- Salt&Pepper – to taste.
- Garlic Powder – you can also use fresh onion.
How to Make Easy 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:
- 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.
- 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.
- 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.
- 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.
- 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.
- Now it’s time for the last details. Remove the pot from heat and stir in the heavy cream.
- Serve it hot, topped with roasted pumpkin seeds and a drizzle of heavy whipping cream.
Tips For Making The Best Creamy Pumpkin Soup
- When mixing hot liquids, be very careful. Fill your blender no more than halfway, and remove the cover with caution.
- Feel free to add some crumbled-cooked bacon over the pumpkin soup before serving it.
- Add one teaspoon of pumpkin pie spice powder for an intense pumpkin flavor.
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.
My favorite thing about this easy soup recipe is that it tastes better the next day as flavors infuse.
- Fridge: you can store these soup leftovers in the fridge in an airtight container for up to 5 days.
- Freezer: this pumpkin soup is also freezer friendly. I just recommended adding the heavy cream after defrosting it.
- To Reheat: It’s important to reheat on medium-low heat as this pumpkin soup is made with heavy cream.
Frequently Asked Questions
Can I Make This Recipe Dairy-Free?
Sure, if you are following a dairy-free diet, you can turn this recipe into a dairy-free version by replacing the heavy cream with coconut cream and the butter with the same amount of coconut oil.
Is Pumpkin Healthy?
Definitely. Here are some health benefits of consuming pumpkin:
- Helps improve vision – beta-carotene helps maintain good eyesight as we age and reduces the risk of cataracts, one of the leading causes of vision loss. Vitamins C and E also help prevent free radicals that damage eye cells.
- Rich in Nutrients – Pumpkin is high in vitamins and minerals, including beta-carotene, an orange pigment converted to vitamin A by your body.
- Supports the immune system – pumpkin contains a high amount of vitamin C and beta-carotene, both beneficial for strengthening the immune system.
What Is Pumpkin?
Pumpkin is a specific element of autumn, being loved for its sweet taste and because it can be used in the kitchen to prepare various delicious dishes. But in addition to these qualities, pumpkin is also a rich source of vitamins and nutrients beneficial to health.
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
- 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
- Toasted Flaxseed Bread croutons
- Roasted pumpkin seeds
- A drizzle of heavy 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.
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.
The full recipe is in the recipe card below. Readers that love this aslo made these recipes:
Love the look of this.
I also really enjoy making a roasted pumpkin and sweet potato soup recipe.
Thanks for sharing,
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??
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.