Simple Creamy Pumpkin Soup Recipe
Smooth, creamy, and full of savory pumpkin flavor, this keto pumpkin soup is made with pumpkin puree, broth, onion, thyme, and a splash of cream. Each serving has about 6g net carbs.
Servings: 6 servings
Calories: 102kcal
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
Serving: 1cup pumpkin soup | Calories: 102kcal | Carbohydrates: 8g | Protein: 2g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 23mg | Sodium: 797mg | Potassium: 301mg | Fiber: 2g | Sugar: 2g | Vitamin A: 11370IU | Vitamin C: 15.2mg | Calcium: 40mg | Iron: 1.3mg | Net Carbs: 6g