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Home » Recipes » Keto Pumpkin Soup

Keto Pumpkin Soup

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10.3g
net carbs
GF VG
Recipe Print
Nov 04, 2020-Updated:Nov 06, 2020
keto pumpkin soup pin

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.

keto pumpkin soup

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

keto pumpkin soup

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.

keto pumpkin soup

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
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keto pumpkin soup
Recipe
5 from 6 votes
Net Carbs 10.3g

Keto Pumpkin Soup

There’s nothing more fitting for fall than agood pumpkin soup. This Super Simple Keto Pumpkin Soup is incrediblyflavoursome and just what we all need as the weather turns more chilly.
Calories: 177kcal
Author: FatForWeightLoss (Aaron Day)
Print
Rate
Serves5 cups
Tap or hover to scale

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.
    pumpkin
  • 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.
    pumpkin soup
  • 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.
    soup
  • Adjust the seasoning to taste and serve with an optional drizzle of cream, chilli flakes and more cracked black pepper.
    pumpkin

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.
Nutrition Facts
Keto Pumpkin Soup
Amount Per Serving (1 Cup)
Calories 177 Calories from Fat 117
% Daily Value*
Fat 13g20%
Carbohydrates 11g4%
Fiber 0.7g3%
Protein 6g12%
Net Carbs 10.3g
* Percent Daily Values are based on a 2000 calorie keto diet.

Do You Know Your Macros?

Check out my free personalised macro calculator

Course:Dinner, Lunch, Main Dish, Side Dish, Soup
Cuisine:American, Australian, Gluten Free, grain free, Low Carb / Keto, Vegetarian
Keyword:keto pumpkin soup, keto soup, pumpkin soup
Did You Make This Recipe?Mention @FatForWeightLoss Or Tag #Fatforweightloss For Your Chance To Be Featured!

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    Keto French Onion Soup
  • Broccoli Cheese Soup
    Broccoli Cheese Soup with Proccuito - Easy Keto Broccoli Soup Recipe
  • keto coconut chicken noodle soup
    Keto Coconut Chicken Noodle Soup

About FatForWeightLoss

Hi! I’m Aaron (FatForWeightLoss). I'm an Accredited Nutritional Therapist, Clinical Weightloss Practitioner and Advanced Sports Exercise Nutritional Adviser, and Author of The Keto Sweettooth Cookbook

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  1. Maria says

    Posted on 9 November 2020 at 5:57 am

    I just love your all keto recepies and love your way talking as well as i just love you.❤❤❤

    Reply
  2. Gabriela Angeles says

    Posted on 9 November 2020 at 4:20 am

    Really easy to follow it. So grateful for all your help and advices!
    Warm regards from CDMX.

    Reply

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