Easy Pumpkin Soup Recipe (Low Carb and Keto) (2024)

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Easy Pumpkin Soup Recipe is tasty with canned pumpkin puree, onions, coconut milk, turmeric, curry, ginger, and thyme added. You'll love its savory goodness! Instant Pot pressure cooker instructions included! This is a great make-ahead soup, making your holiday meal or fall gathering, a breeze.

Easy Pumpkin Soup Recipe (Low Carb and Keto) (1)

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Why You'll Love It
How To Serve
Ingredients
Equipment
Instructions
More Cozy Soup Recipes
More Pumpkin Recipes
Common Questions
⭐ Stay Connected
Easy Pumpkin Soup Recipe (Low Carb and Keto Pumpkin Soup)
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Why You'll Love It

Easy To Make

With only a few steps, you'll have this soup on the table in no time! You only have to prep your ingredients, saute the onions, and all the rest goes in the pot to simmer.

Perfect Starter For Your Holiday Dinner or Fall Gathering

Pumpkin soup is a quintessential fall recipe for sure! Many people serve pumpkin soup as a starter for their Thanksgiving dinner, which would be so tasty.

I am planning an evening outdoor fall gathering and thought that serving this soup alongside a grilled chicken and a make-ahead layered salad would make a fantastic meal! Here is an easy grilled chicken recipe you will love: Dry Rub Grilled Chicken With White Barbecue Sauce

As I mentioned below, I make the soup in advance and reheat it in a slow cooker. I would keep the soup in the slow cooker for a buffet-type party and have everyone serve themselves.

Make Ahead, Better The Next Day

This soup tastes better with time! While this soup can be served immediately and is delicious, I had found that when did the next day or later, all the flavors have blended and mellowed. So good.

A Keto and Low Carb Pumpkin Soup

This delicious pumpkin soup recipe fits nicely into a low-carb and keto diet. Bonus! Pumpkin soup is healthy and loaded with vitamins too!

fat 12.7 g | net carbs 6.3 g | protein 3.7 g

How To Serve

Pork, chicken, and turkey make a great accompaniment to pumpkin soup.

Ingredients

Here are the ingredients you will need to make pumpkin soup with coconut milk:

Onion
Butter
Chicken Bone Broth - regular chicken broth is fine too
Pumpkin Puree
Bay Leaf
Thyme
Ground Ginger - fresh ginger, finely chopped
Turmeric - fresh turmeric, finely chopped
Curry Powder
Coconut Milk
Kosher Salt or Sea Salt
Ground Black Pepper

Equipment

Dutch Oven
Chef Knife
Cutting Board
Measuring Cups
Measuring Spoons

Easy Pumpkin Soup Recipe (Low Carb and Keto) (2)

Instructions

There are only a few steps to making this easy pumpkin soup recipe! Happy cooking! 🙂

Saute Onion

Over medium-high heat, saute the onion in butter until soft. (If using fresh ginger and turmeric, add to onions and saute until they are soft too.)

Easy Pumpkin Soup Recipe (Low Carb and Keto) (3)

Add Remaining Ingredients

Add all remaining ingredients and bring to a gentle boil.

Cover, turn the heat down to low, and simmer for 30 minutes.

Remove bay leaf and puree the soup using an immersion blender.

Easy Pumpkin Soup Recipe (Low Carb and Keto) (4)

Serve

Ladle into bowls and garnish with a drizzle of coconut milk and fresh thyme.

Easy Pumpkin Soup Recipe (Low Carb and Keto) (5)

Instant Pot Instructions

Yep! This is SUPER easy to make in an Instant Pot/pressure cooker.

Follow all of the instructions above, sauteeing ingredients in an Instant Pot over medium heat. Add all remaining ingredients, secure lid, and pressure cook on high for 4 minutes. Allow a natural steam release for 15 minutes, then follow up with a quick release.

More Cozy Soup Recipes

Easy Tomato and Basil Soup (Instant Pot and Slow Cooker Soup)
Instant Pot French Onion Soup
Keto Broccoli Cheese Soup with Beer Brats (Keto Instant Pot Recipe)
Instant Pot Low Carb and Keto Chicken Soup

More Pumpkin Recipes

Crustless Pumpkin Pie (Keto Low Carb)
Gluten Free Pumpkin Muffins
Keto Creme Brulee (Pumpkin Spice Creme Brulee)
Gluten Free Pumpkin Muffins

Common Questions

Can I substitute fresh pumpkin puree with canned puree?

Yes, absolutely. You can easily substitute fresh pumpkin puree for the canned.

Is pumpkin soup healthy?

Yes. Pumpkin soup is healthy. Not only is it low in carbs, but it also has approximately 44% of your day's Vitamin A, 17 % of Vitamin K, and 11% of Potassium and Iron.

How can I reduce the fat in this recipe

You can reduce fat in the recipe by only using 2 tablespoons of butter instead of 4. You can also substitute low-fat coconut milk. Keep in mind; however, it will not be as creamy as keeping the butter and coconut milk, but it will still be good!

How long can I keep pumpkin soup in the refrigerator?

Pumpkin soup will last 3 to 4 days in the refrigerator.

How do I reheat pumpkin soup?

The best way I found to reheat soup is in a slow cooker! This is the perfect solution if you are serving it for a holiday meal - also great if you are buffet-style (just leave it plugged in on warm)! If you are doing individual portions, you can reheat each bowl in the microwave. You can also slowly reheat the soup on your stovetop. Just cover, heat on medium-low, and stir periodically.

How do you thicken pumpkin soup?

To thicken pumpkin soup, you can remove the lid and simmer a little longer until some of the liquid has evaporated. If you have made the soup to keep in the fridge for a few days, it will thicken on its own.

Another low-carb way to thicken soup is to mix 1/2 tsp of xanthan gum with 1 tbsp olive oil. Add to soup and stir. It will thicken. A little bit goes a long way, so be careful.

What if my pumpkin soup is too thick?

If your pumpkin soup is too thick, you can add more vegetable broth. If you have stored your pumpkin soup in the refrigerator, you may find it has thickened. Just add the broth, and you should be good to go!

⭐ Stay Connected

If you have tried this easy pumpkin soup recipe, let me know! I'd love for you to come back andgive it a star rating and/or a review in the comments.Let's stay connected, so please share photos of your creations with me & others on Instagram, Facebook, and Pinterest! 🙂

Yield: 6 servings

Easy Pumpkin Soup Recipe (Low Carb and Keto Pumpkin Soup)

Easy Pumpkin Soup Recipe (Low Carb and Keto Pumpkin Soup), is so tasty with canned pumpkin puree, onions, coconut milk, turmeric, curry, ginger, and thyme added. You'll love its savory goodness! This is a great make-ahead soup, making your holiday meal, or fall gathering, a breeze. Instant Pot pressure cooker instructions included!

Prep Time5 minutes

Cook Time30 minutes

Total Time35 minutes

Ingredients

1 cup onion
4 tbsp butter
4 cups chicken bone broth (regular chicken broth is fine too)
16 oz can pumpkin puree
1 bay leaf
1/2 tsp fresh thyme
1/4 tsp ground ginger (or, 1 tbsp fresh ginger, finely chopped)
1/4 tsp dried turmeric (or, 1/2 tbsp fresh turmeric, finely chopped)
1/2 tsp curry powder
1/2 cup coconut milk
1/2 tsp kosher salt
1/4 tsp pepper

Instructions

Stovetop Instructions

Over medium-high heat, saute the onion in butter until soft. (If using fresh ginger and turmeric, add to onions and saute until they are soft too.)
Add all remaining ingredients and bring to a gentle boil. Cover, turn the heat down to low and simmer for 30 minutes. Remove bay leaf and puree the soup using an immersion blender.
Ladle into bowls and garnish with a drizzle of coconut milk and fresh thyme.

To Make In An Instant Pot:

Follow instructions above, but saute ingredients in your Instant Pot over medium heat until soft. Add all remaining ingredients, secure lid, and pressure cook on high for 4 minutes. Allow a natural release for 15 minutes, then follow up with a quick release.

Notes

For a gathering, make this soup ahead of time and reheat in a slow cooker. This is an easy, hands-off way to reheat the soup!

Nutrition Information:

Amount Per Serving:Calories: 157Total Fat: 12.7gCholesterol: 20.4mgSodium: 765mgCarbohydrates: 9.3gNet Carbohydrates: 6.3gFiber: 3gSugar: 4gProtein: 3.7g

Easy Pumpkin Soup Recipe (Low Carb and Keto) (7)

A healthy pumpkin soup recipe that is an easy recipe to make. This is a low-carb and keto recipe! Keto pumpkin soup can be made ahead and easily reheated, making it the perfect fall or holiday recipe! This healthy pumpkin soup makes a great starter for your Thanksgiving meal! Instant Pot instructions included! #fallrecipes #keto #ketogenic #ketorecipes #healthydesserts #pumpkin #pumpkinspice #holidayrecipes #lowcarb #glutenfree #sugarfree #seekinggoodeats #thanksgiving #instantpot

Easy Pumpkin Soup Recipe (Low Carb and Keto) (2024)

FAQs

How many carbs in a bowl of pumpkin soup? ›

Pumpkin soup (1 cup) contains 9.3g total carbs, 6.5g net carbs, 3.8g fat, 2.2g protein, and 74 calories.

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Is pumpkin good for low-carb diet? ›

Pumpkins keep for a long time when stored in a cool place. Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.

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How much pumpkin can you eat on keto? ›

A cup of fresh pumpkin, ¾ cup of pumpkin puree, or 1-2 servings of roasted pumpkin seeds per day should be no issue at all, as long as you account for carbs from other sources and stay under your daily limit — just make sure to avoid canned pumpkin filling, which contains tons of sugar.

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Is boiled pumpkin keto friendly? ›

You can enjoy pumpkin on a keto diet. How many carbs in pumpkin? One cup of cooked pumpkin contains roughly 10.6 total carbs. If you're looking at the net carbs, there are just 7.9 grams of net carbs if you subtract out the fiber.

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Can diabetics eat pumpkin soup? ›

We even have a few healthy snack options too, for when you need a pumpkin pick-me-up in the afternoon. Pumpkin is also a great option for people with diabetes due to its high fiber and low carbohydrate count per serving. Plus, it's packed with nutrients and vitamins.

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What does pumpkin soup do to your body? ›

Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.

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How many net carbs per day on keto diet? ›

Total carbs versus keto net carbs

On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better! But by focusing on “net” rather than “total” carbs, you won't be denying your body the essential fiber it needs for proper function.

Get More Info Here ›

How many carbs should I eat on a low-carb diet? ›

Typical foods for a low-carb diet

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly limit carbs during the early phase of the diet. Then those diets allow more carbs over time.

Is pumpkin less carbs than potato? ›

It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.

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Can you eat 100 carbs on keto? ›

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

See Details ›

Can I have 100 carbs a day on keto? ›

While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day. Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day.

Learn More Now ›

Can you eat unlimited vegetables on keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

What vegetables are not allowed in keto? ›

Food High In Carbohydrates (Plain & Refined)

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

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Is sweet potato is keto-friendly? ›

Sweet potatoes, being a naturally high-carb food, are unfortunately not keto-friendly. Nutritionists believe that the high carb content in sweet potatoes cannot easily fit into keto macros, the common ratio for which is 70% fat, 25% protein, and 5% carbohydrates.

Read On ›

What fruits are keto-friendly? ›

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

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Is pumpkin a good carb? ›

High in carbohydrates and fibre

Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.

Is Pumpkin Soup good for diet? ›

A 250-milliliter serving of pure pumpkin soup contains only 78 calories. Thanks to a decent amount of fiber, pumpkin soup is satisfying and filling. Moreover, pumpkin is rich in various healthy nutrients. Some of these, such as various types of carotenoids found in pumpkin, become more absorbable when cooked (1).

Get More Info Here ›

Is canned pumpkin high in carbs? ›

Canned Pumpkin (1 cup) contains 19.8g total carbs, 12.7g net carbs, 0.7g fat, 2.7g protein, and 83 calories.

Learn More Now ›

How many carbs are in a cup of cooked pumpkin? ›

Carbs. There are 12 grams of carbohydrates in one cup of pumpkin. Some of that carbohydrate is fiber (2.7 grams) and some is naturally occurring sugars (5.1 grams).

Keep Reading ›