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.
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
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.
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.
Serve with chopped bacon, coriander, more heavy cream and sour cream if desired.
Keto Pumpkin Soup
Ingredients
- 3 cups chicken broth
- 1 1/2 cup pumpkin puree canned or fresh
- 3 tbsp butter
- 2 tbsp onion chopped
- 1 clove garlic minced
Spices
Dairy products
- 4 tbsp cream cheese
- ½ cup heavy cream
- 2 tbsp sour cream
- 1 tbsp Parmesan grated, fresh
Topping
- 4 tbsp coriander fresh
- 4 slices bacon roasted, chopped
Instructions
- 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
More Pumpkin Recipes You Can Try:
- No sugar keto pumpkin pie
- Sugar-free Keto Pumpkin Brownies Recipe
- Keto Pumpkin Chocolate Fat Bombs Recipe
