When the air turns crisp and cozy meals start calling your name, few dishes hit the spot like a bowl of keto pumpkin soup. It’s warm, creamy, and full of comforting flavors, yet still fits perfectly into a low-carb lifestyle.
Table of Contents
Table of Contents
Why You’ll Love Keto Pumpkin Soup
One of the best things about pumpkin is that it’s naturally lower in carbs compared to starchier vegetables like potatoes or sweet potatoes. That makes it an excellent choice for anyone following a keto diet who still craves hearty, satisfying meals. Combined with rich chicken broth, aromatic thyme, and a swirl of heavy cream, this soup offers both flavor and nourishment in every spoonful.
This isn’t just another pumpkin recipe—it’s one that feels indulgent without the guilt. The velvety texture and lightly spiced flavor make it the kind of meal you’ll turn to on chilly nights or when you’re in need of quick comfort food. Plus, it takes less than 30 minutes from start to finish, making it a weeknight winner.
If you love pumpkin as much as I do, you’ll also enjoy pairing this savory soup with something a little sweeter, like Pumpkin Cream Cheese Bread. The balance of sweet and savory makes for a cozy fall meal that feels straight out of a bakery café.
Whether you’re new to keto or a seasoned low-carb cook, this keto pumpkin soup will quickly become one of your seasonal favorites.
Print
Keto Pumpkin Soup: A Creamy Low-Carb Comfort Bowl
Keto pumpkin soup is creamy, comforting, and low-carb, made with pumpkin puree, broth, thyme, and cream. A perfect fall recipe ready in just 30 minutes.
- Total Time: 25 minutes
- Yield: 4 servings 1x
Ingredients
15 oz pumpkin puree
4 cups chicken broth
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1 tsp fresh thyme
1/2 cup heavy cream
Toppings:
1/4 cup sour cream
2 tbsp chopped parsley
2 tbsp roasted pepitas
Instructions
1. Add pumpkin puree, chicken broth, salt, pepper, garlic, and thyme to a medium saucepan and stir to combine.
2. Bring mixture to a boil, then reduce heat and simmer for 10 minutes.
3. Remove from heat, stir in heavy cream until smooth.
4. Garnish with sour cream, parsley, and pepitas before serving.
Notes
Store in the refrigerator for up to 4 days.
Freeze in airtight containers for up to 2 months.
Reheat gently on the stove to preserve creamy texture.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Soup, Keto, Low-Carb
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 210
- Sugar: 5 g
- Sodium: 890 mg
- Fat: 18 g
- Saturated Fat: 10 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 2 g
- Protein: 6 g
- Cholesterol: 55 mg
Ingredients for Keto Pumpkin Soup
The beauty of keto pumpkin soup is how simple the ingredient list is while still delivering big flavor. You don’t need anything fancy—just pantry basics and a few fresh touches. Here’s what you’ll need:
| Ingredient | Amount | Notes |
|---|---|---|
| Pumpkin puree | 15 oz can | Make sure it’s 100% pure pumpkin, not pumpkin pie filling |
| Chicken broth | 4 cups | Vegetable broth works too for a vegetarian option |
| Heavy cream | ½ cup | Adds richness and keeps it keto-friendly |
| Fresh thyme | 1 tsp | Dried thyme works in a pinch |
| Garlic powder | ½ tsp | Adds depth of flavor |
| Salt & pepper | ½ tsp each | Adjust to taste |
Optional toppings like sour cream, parsley, and roasted pepitas give it a finishing touch and a little crunch.
How to Make Keto Pumpkin Soup
Making keto pumpkin soup couldn’t be easier—it comes together in one pot and is ready in about 30 minutes. Here’s a step-by-step guide:
- Simmer the base – In a saucepan, combine pumpkin puree, chicken broth, garlic powder, salt, pepper, and thyme. Bring to a boil, then reduce heat and let it simmer for 10 minutes. This helps the flavors blend beautifully.
- Add creaminess – Remove from heat and stir in the heavy cream. This is what gives the soup its silky texture and keeps it satisfying while still low in carbs.
- Blend if desired – For an ultra-smooth finish, blend with an immersion blender. If you prefer a little texture, you can skip this step.
- Garnish and serve – Ladle the soup into bowls and top with sour cream, fresh parsley, and a sprinkle of pepitas for crunch.
For a fall feast, pair your bowl with a side of Pumpkin Chocolate Chip Muffins—the contrast of savory and sweet makes for a truly comforting meal.
Tips, Variations & Pairings for Keto Pumpkin Soup
One of the best things about keto pumpkin soup is how versatile it is. With just a few tweaks, you can customize it to fit your tastes or dietary needs. Here are some helpful tips and creative variations:
Cooking Tips
- Use fresh pumpkin – If you have extra time, roast fresh pumpkin instead of using canned puree. It gives the soup a richer, more complex flavor.
- Blend for extra smoothness – An immersion blender makes the texture velvety and café-worthy.
- Adjust thickness – If you like a thinner soup, add a little more broth. For a thicker, stew-like consistency, simmer longer to reduce the liquid.
Flavor Variations
- Spiced up – Add a pinch of cayenne or smoked paprika for a subtle kick.
- Dairy-free version – Replace heavy cream with unsweetened coconut milk. It stays creamy while keeping carbs low.
- Herb swaps – Thyme is classic, but rosemary or sage also pair beautifully with pumpkin.
Keto-Friendly Pairings
Pumpkin soup is satisfying on its own, but pairing it with other keto-friendly sides can turn it into a complete meal:
- Serve alongside Keto Cheddar Cottage Cheese Biscuits for a warm, cheesy complement.
- Add a side salad with leafy greens, avocado, and olive oil for extra healthy fats.
- For a cozy fall spread, finish the meal with a sweet bite like Pumpkin Cream Cheese Muffins.
Meal Prep & Storage
- Refrigerate – Store leftovers in an airtight container for up to 4 days.
- Freeze – This soup freezes beautifully. Just leave out the cream until reheating for best results.
- Reheat – Warm gently on the stove, stirring in extra cream if needed to restore creaminess.
Whether you keep it simple or try one of the variations above, this keto pumpkin soup is sure to become a fall favorite in your kitchen.
FAQs About Keto Pumpkin Soup
Is pumpkin soup ok for keto?
Yes, pumpkin soup can absolutely fit into a keto lifestyle as long as you use unsweetened pumpkin puree and keep your add-ins low carb. Since pumpkin has fewer carbs than many starchy vegetables, it works wonderfully in soups when balanced with keto-friendly ingredients like chicken broth and heavy cream.
Is pumpkin ok for a keto diet?
Pumpkin is one of the best squashes for keto because it’s lower in carbs compared to sweet potatoes or butternut squash. In moderation, it adds natural sweetness and fiber without knocking you out of ketosis. Recipes like this creamy keto pumpkin soup are a delicious way to enjoy pumpkin while staying on track.
What is the secret ingredient in pumpkin soup?
The real “secret ingredient” in many pumpkin soups is the seasoning. A touch of fresh thyme or sage brings out the earthy sweetness of pumpkin. For keto-friendly versions, the addition of heavy cream is what gives it that luxurious, velvety texture. Some cooks even add a dash of nutmeg or cayenne for depth and warmth.
Which soup is best for keto?
The best keto soups are the ones that balance protein, healthy fats, and low-carb veggies. Creamy soups like broccoli cheddar, cauliflower, and of course keto pumpkin soup are popular choices. They’re filling, comforting, and easy to make ahead for meal prep. If you enjoy variety, try pairing this soup with Keto Cauliflower Mash for a complete low-carb meal.
Conclusion
This keto pumpkin soup is creamy, comforting, and the perfect way to enjoy pumpkin on a low-carb diet. With just a few simple ingredients, you’ll have a flavorful dish that’s warm and satisfying without being heavy. Whether you enjoy it as a starter, a light lunch, or pair it with another keto-friendly side, this soup will easily become one of your fall favorites. Try it once, and it might just become a staple on your weekly menu.
For More recipes Follow me on Facebook!
