There’s nothing more fitting for fall than a good pumpkin soup. This Super Simple Keto Pumpkin Soup is incredibly flavoursome and just what we all need as the weather turns more chilly.
Roasting the pumpkin first is my top tip to making this soup THE BEST Low Carb Pumpkin Soup ever… and butter… because let’s face it, it makes everything taste so good!
Dairy-Free Keto Pumpkin Soup
If you’re dairy-free you can, of course, use olive oil and it’s still super tasty.
How Much Pumpkin Can You Have On Keto?
This will depend a lot on your personal carb threshold, how many carbs you’ve also eaten on a particular day in combination with this recipe.
However, if you’re someone who eats two meals per day, and you are tracking net carbs, and your net card threshold is 20 grams per day, then this recipe will be PERFECT for you!
If you’re not sure what your personal macros are, or you’re not sure what the word macros means, then you can use my helpful macro calculator HERE
Tips For Making The Best Keto Pumpkin Soup
Roast the pumpkin first.
You can of course just boil it in the stock, but trust me guys, It’s worth the extra time to roast it and it’s fuss-free. Just pop in the oven and do something else whilst it’s cooking.
Choose a good pumpkin.
Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.
Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.
Also, try not to use the carving pumpkins for this soup, they’re not very tasty.
Related Recipes
- Keto Coconut Chicken Noodle Soup
- Keto French Onion Soup
- Broccoli Cheese Soup with Proccuito – Easy Keto Broccoli Soup Recipe
- Keto Beef And Coconut Soup
Keto Pumpkin Soup
Ingredients
- 750 g pumpkin
- 1 small yellow onion diced (70g)
- 3 cloves garlic minced (12g)
- 1 tbsp extra virgin olive oil
- 2.5 tbsp butter ghee or more olive oil
- 1 tsp sea salt or to taste
- 1/3 tsp cracked black pepper or to taste
- 1.1 L chicken stock or veggie stock
Optional To Serve
- 1 tbsp heavy cream
- 1 tsp chilli flakes or to taste
- Pinch of cracked black pepper
Instructions
- Preheat the oven to 400F / 200°C / 180 fan.
- Chop the pumpkin in half and remove the seeds. Peel (you don’t need to if using Hokkaido or delicata) and chop into 2cm chunks. Place the pumpkin on a baking tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and a pinch of salt. Cook for 35 minutes util soft, turning once during cooking.
- Add the butter, ghee or more olive oil to a sauce pan. Fry the onions for 3 minutes on a medium heat until soft and translucent. Add the garlic for 30 seconds until fragrant.
- Add the pumpkin and stock to a saucepan and simmer for 20 minutes on a medium/ low heat. Use a blender like a Vitamix to blitz until smooth.
- Adjust the seasoning to taste and serve with an optional drizzle of cream, chilli flakes and more cracked black pepper.
Need A Keto Shopping List?
Check out my keto foods list with free printable pdf and flavour pairings guide.
Tips & Notes:
Roast the pumpkin first.
You can of course just boil it in the stock, but trust me guys, It’s worth the extra time to roast it and it’s fuss-free. Just pop in the oven and do something else whilst it’s cooking.Choose a good pumpkin.
Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup. Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs. Also, try not to use the carving pumpkins for this soup, they’re not very tasty.Do You Know Your Macros?
Check out my free personalised macro calculator
Maria says
I just love your all keto recepies and love your way talking as well as i just love you.❤❤❤
Gabriela Angeles says
Really easy to follow it. So grateful for all your help and advices!
Warm regards from CDMX.