Fall has finally arrived and I am celebrating with a piping hot bowl of Keto Pumpkin Soup! Nothing says fall like a warm creamy bowl of soup and this one is low carb and absolutely delicious!
This Keto Pumpkin Soup Recipe can be served hot or cold with your favorite keto bread for a filling meal that will not blow your macros.
You can even make this a vegan pumpkin soup by using oil in place of butter and a vegan vegetable broth in place of the bone broth.
You can use a canned pumpkin puree or simply roast your own pumpkin in the oven and put in your blender until smooth.
This is great for what to do with all of those pumpkins you meant to carve for Halloween...
You can also make this keto pumpkin soup in the crockpot, but I do suggest still sautéing the onions and spices together before tossing everything in.
The flavors just seem to come out better when you do!
If you want an even more creamy pumpkin soup, add in ½ cup heavy whipping cream!
Either way, this delicious pumpkin soup will be a crowd-pleaser for sure!
MACROS
I plugged this recipe into my favorite keto app - Carb Manager - and it calculated the following macros. Each serving of this pumpkin soup has:
- 5 g net/total carbs
- 1 g fiber
- 4 g fat
- 6 g protein
- 77 calories
Looking For More Keto Recipes? Check out my entire Library Here.
Keto Pumpkin Soup
Ingredients:
- 2 tbsp. Butter
- 1 c. Onion chopped
- 1 Clove garlic minced
- 1 tsp. Fresh thyme
- ¼ tsp. Cinnamon
- Pinch of cayenne
- 3 c. Bone
Broth - 2 c. Pureed pumpkin
- Freshly chopped parsley for garnish
How To Make Pumpkin Soup
Heat 2 tablespoon of butter in a large pot over medium-high heat.
Add the onions to the pot, and saute for 3-4 minutes until they become browned and tender.
Mix in the garlic, thyme, cinnamon and cayenne. Saute the mixture for an additional minute until the spices are fragrant.
Stir in 3 cups of bone broth.
If making your own pumpkin puree, place your pre-roasted pumpkin into a blender, and blend until smooth.
Add 2 cups of pureed pumpkin to the pot. Mix in salt and pepper to taste.
Bring the mixture to a boil, and then reduce the heat and simmer on medium-low for 20-30 minutes until the soup reaches a consistency you are happy with.
Serve hot or chilled with freshly chopped parsley for garnish.
Simple Keto Pumpkin Soup
This Homemade Pumpkin Soup will warm you, heart and soul. Perfect low carb soup for these chilly winter nights.
Ingredients
- 2 tbsp. Butter
- 1 c. Onion chopped
- 1 Clove garlic minced
- 1 tsp. Fresh thyme
- ¼ tsp. Cinnamon
- Pinch of cayenne
- 3 c. Bone broth
- 2 c. Pureed pumpkin
- Freshly chopped parsley for garnish
Instructions
- Heat 2 tablespoon of butter in a large pot over medium-high heat.
- Add the onions to the pot, and saute for 3-4 minutes until they become browned and tender.
- Mix in the garlic, thyme, cinnamon and cayenne. Saute the mixture for an additional minute until the spices are fragrant.
- Stir in 3 cups of bone broth.
- If making your own pumpkin puree, place your pre-roasted pumpkin into a blender, and blend until smooth.
- Add 2 cups of pureed pumpkin to the pot.
- Mix in salt and pepper to taste.
- Bring the mixture to a boil, and then reduce the heat and simmer on medium-low for 20-30 minutes until the soup reaches a consistency you are happy with.
- Serve hot or chilled with freshly chopped parsley for garnish.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 77Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 11mgSodium: 276mgCarbohydrates: 5gNet Carbohydrates: 5gFiber: 1gSugar: 4gProtein: 6g
Nutrition calculations based on exact ingredients used and may vary between brands. For exact macro measurements, always calculate your own macros using the exact ingredients that you use.
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