I did a little happy dance the first time I tasted this keto pumpkin soup. It really packs a punch of flavor for such a simple recipe - with just six ingredients (plus salt and pepper). Best of all, it comes together in about 20 minutes. This recipe is one to make again and again all fall and winter long!
What is your favorite thing about fall?
There are so many things that I love, but among them is pumpkin season. Don’t you love all-things-pumpkin?
This Keto Pumpkin Soup is the perfect way to enjoy the best flavors of the season. For something so ridiculously easy to make, you won’t believe how good it is!
With a subtle kick of heat, this creamy soup is habit-forming.
Give it a try, and I think that you will agree!
Ingredients for Making Pumpkin Keto Soup
Pumpkin Puree: Make sure you are using unsweetened pumpkin puree and not pumpkin pie filling.
Chicken Broth: You could use vegetable broth if you would like to make this a vegetarian soup. I like to make homemade broth with my Instant Pot Chicken Bone Broth Recipe. Chicken stock works as well.
Heavy Cream: Use heavy whipping cream to keep this pumpkin soup keto. If you are low carb and not trying to stick to keto, you could substitute half and half.
Thyme: Either fresh or dried works. If you use fresh, make sure you chop it finely.
Salt and Pepper: Adjust the seasonings to your liking.
Crushed Red Pepper Flakes: This adds a subtle heat to this soup recipe; feel free to omit if you do not like heat.
Xanthan Gum: This thickens the soup.
Optional Garnishes: Pumpkin seeds, pomegranate seeds, sour cream, and sage all make great garnishes for this easy pumpkin soup.
Tips & Tricks
- Adjust the amount of xanthan gum to make this soup thicker. I recommend adding in ⅛ teaspoon at a time because a little goes a long way.
- Want to make keto vegan pumpkin soup with coconut milk? For a dairy-free option, substitute canned coconut milk for the heavy cream and use vegetable broth in place of the chicken broth.
- For a fun twist, add in ½ teaspoon each turmeric powder and curry powder.
- For a sweet soup, add one tablespoon of powdered Swerve.
- Craving more pumpkin flavor? Add one teaspoon of pumpkin pie spice powder.
- Add ½ teaspoon of a mild curry powder and ¼ teaspoon ground nutmeg. Finish with a squeeze of fresh lime juice.
What Do You Serve with a Keto Pumpkin Soup Recipe?
Frequently Asked Questions
Yes. You can enjoy pumpkin on a keto diet in moderation.
A half cup of pumpkin puree had 50 calories, 10 grams of carbohydrates, and 3 grams of fiber. So the total is just 7 net carbs.
Yes! Pumpkin can be considered a super-food. Just ½ cup supplies 100% of your daily vitamin A and 10 % of your daily vitamin C.
It is a great source of beta carotene, which converts to vitamin A in the body and may help to combat inflammation.
It has more potassium than bananas and contains the amino acid tryptophan.
Tools Needed to Make Keto Creamy Pumpkin Soup
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- Blender or Immersion Blender
Store this keto creamy pumpkin soup in the refrigerator for up to five days.
If you would like to freeze it, allow it to cool and then place it in a freezer safe container. Freeze for up to three months. (I like to portion it out using Souper Cubes.)
How to Make Keto Pumpkin Soup
Check Out My Keto Pumpkin Soup Story
Pumpkin soup with canned pumpkin is super-easy to make!
Start by combining the pumpkin puree, broth, heavy cream, thyme, salt, pepper, and red pepper flakes in a saucepan.
Stir in the xanthan gum.
Cook, stirring often, for about 15 minutes over medium heat.
You May Also Like
- Looking for more keto pumpkin recipes? Don’t miss these Keto Pumpkin Muffins.
- Keto French Onion Soup is pure comfort food. It is the perfect cool weather meal that never gets old.
- For all the flavors of your favorite potato soup, give this loaded Keto Cauliflower Soup a try!
- Keto Chicken Pot Pie Soup is like a hug in a bowl. With all the flavors of Chicken Pot Pie, this is one that deserves a spot in your regular rotation.
Keto Pumpkin Soup
- 15- ounce can pumpkin puree
- 2 ½ cups chicken broth
- 1 cup heavy cream
- 1 teaspoon dried thyme or 1 tablespoon fresh chopped thyme
- 1 teaspoon sea salt
- ¼ teaspoon fresh ground black pepper
- ¼ teaspoon crushed red pepper flakes
- ½ teaspoon xanthan gum.
- In a large saucepan, combine the pumpkin puree, chicken broth, cream, thyme, salt, pepper, and red pepper flakes.
- Stir in xanthan gum.
- Cook over medium heat for 15 minutes until warmed through and slightly thickened.