pumpkin soup

Keto Pumpkin Soup Extra Creamy and Flavorful Low Carb Recipe

There is nothing better for the body than a rich and warm pumpkin cream soup. It’s a great dish to make when the weather turns cold.

It’s also perfect for those days when we feel like we have eaten a lot or we do not have much appetite or we just want to eat light. It is very tasty and also brings many benefits to the body.

This soup is low in calories and naturally helps the body detox. We also have a special version just for keto dieters. 

Usually, pumpkin is not allowed on the keto diet because it contains too many carbs. But when eaten in moderation, you can enjoy this soup on a keto diet.

keto pumpkin soup

Pumpkin has many health benefits. It’s full of vitamin A, which acts as an antioxidant in the body to reduce inflammation. It’s also a good source of fiber to help keep you full, reduce your waistline, and help with the digestive process. 

It has also been shown that fiber reduces the risk of chronic diseases, such as diabetes, heart disease and even cancer. 

A 100-gram serving of pumpkin contains approximately 4 grams net carbs. Its high water content can help you naturally detox by flushing toxins out of the body, reducing bloat, and keeping you hydrated. 

We pair our pumpkin with butter, vegetable broth, olive oil , cream cheese, heavy cream and spices for a robust flavor with lots of richness. The spices contribute to the antioxidant profile of the soup. 

We recommend serving it with cooked bacon, heavy cream and extra cream cheese for flavoring. The bacon adds a delicious salty crunch while the heavy cream and cream cheese gives it a richer, creamier finish!

How To Make Low Carb Pumpkin Soup

pumpkin soup ingredients

To make, start by making the pumpkin puree. If you’re using fresh pumpkin, wash it, and chop it up. Sprinkle olive oil, thyme and sea salt on it. 

Cook it in the oven for 60 minutes at 200 degrees. You can skip this step if you use canned pumpkin because it will already be soft. 

Take the pumpkin out of the oven and scrape the fruit from the shell. Add it to a pan with butter and cook together with the onion and garlic. 

cook pumpkin with garlic butter

Then add the broth and keep cooking for about ten minutes. Add the remaining spices, cream cheese, sour cream and heavy cream. Stir until all ingredients are well combined. Remove from heat and blend until smooth.

blend pumpkin soup until smooth

Serve with chopped bacon, coriander, more heavy cream and sour cream if desired. 

add chopped bacon coriander

Keto Pumpkin Soup

A comforting keto pumpkin soup recipe made with simple pantry staple ingredients.
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Dinner
Cuisine: Keto, Low Carb
Keyword: keto pumpkin soup, pumpkin soup
Servings: 4
Calories: 328kcal
Author: Rayane Chehab, MS, RDN


  • 3 cups chicken broth
  • 1 1/2 cup pumpkin puree canned or fresh
  • 3 tbsp butter
  • 2 tbsp onion chopped
  • 1 clove garlic minced


  • 1 tbsp thyme dried
  • 1 tsp ginger fresh or powder
  • ¼ tsp cinnamon
  • tsp nutmeg
  • 1 bay leaf large
  • 1 tsp Salt
  • 1/2 tsp Pepper

Dairy products


  • 4 tbsp coriander fresh
  • 4 slices bacon roasted, chopped


  • If you use fresh pumpkin, to make pureed pumpkin, wash the pumpkin very well. Cut into quarters and sprinkle with a tablespoon of olive oil, a teaspoon of thyme and sea salt. Put on a greased baking sheet and bake for 60 minutes at low temperature (200F). With a spoon, scrape the pumpkin to the shell. When the pumpkin is baked it loses liquid and its flavors are more intense. The same does not happen when cooking in boiling water.
  • When the pumpkin puree is ready (or if you use canned pumpkin puree), now is the time to cook it. In a soup pot, add butter then add minced garlic and onions. Give it a good stir then add pumpkin puree in. Add all the spices in. Saute for about 5 minutes over medium high heat so the flavors can soak into the pumpkin.
  • Next, add bone broth in, bring to boil and simmer for about 10 minutes. Then add sour cream, cream cheese, Parmesan, and heavy cream in and stir well. Once the cheese is melted, turn off the heat and let it cool a little bit.
  • Optional step: if you want to make your soup extra creamy and smooth, blend it in the blender for 30 seconds.
  • Serve warm in a bowl with more sour cream, chopped coriander, and crispy bacon bits on top.


Nutrition Facts
Keto Pumpkin Soup
Amount Per Serving
Calories 328 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 17g106%
Cholesterol 91mg30%
Sodium 1527mg66%
Potassium 424mg12%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 4g4%
Protein 7g14%
Vitamin A 15340IU307%
Vitamin C 20mg24%
Calcium 99mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Keto Pumpkin Soup Extra Creamy and Flavorful Low Carb Recipe
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