Creamy and perfectly spiced, this keto pumpkin soup is anything but basic. Pumpkin, sweet carrot, spicy ginger with a dash of nutmeg and a hint of chili combines for a hearty, warming, creamy soup that is exactly what fall days call for.
Low carb pumpkin soup is a wonderful way to transition into fall, even if it doesn't quite feel like it just yet!
Yes, it's hitting 100 degrees here in Arizona and no, it doesn't feel like it's cooling down anytime soon. But I'm jumping right into all the cozy fall foods with this delicious pumpkin soup that is just perfect for this time of year.
why you'll love it
This creamy pumpkin soup is really, really good.
Don't be skeptical of everything happening here. All of the flavors work so well together and enhance the pumpkin but nothing else takes center stage.
Pumpkin and carrot add a little sweetness, aromatics like garlic and fresh ginger and onions bring the savory, and the medley of warm spices is the perfect finishing touch.
And... this is also a keto pumpkin soup recipe made with coconut milk, which means it's entirely dairy-free and vegan-friendly!
Feel free to swap in heavy cream if you'd like, but I think the coconut milk is one of the best things about this soup. It adds a sweet, nutty element that works so well with the other fall flavors.
My low-carb pumpkin soup is:
- extra smooth and creamy
- dairy-free, vegan, gluten-free, and paleo
- simple to prepare
- keto diet friendly
For this keto pumpkin soup recipe, you will need:
- avocado oil or olive oil
- onion, chopped
- fresh ginger, minced or grated
- carrots, chopped
- garlic, minced
- chicken broth or vegetable broth
- canned pumpkin puree (make sure it's not pumpkin pie filling!)
- ground nutmeg
- chili powder, optional (or a pinch of cayenne pepper)
- coconut milk (canned and unsweetened- coconut cream will work too)
- butter or vegan butter (optional)
For a dairy-free keto pumpkin soup, make sure you use coconut milk instead of heavy cream. The butter is an optional, finishing touch that's a great way to add extra flavor to the soup (a good quality vegan butter will also do the trick).
And you can always top the soup with the garnishes of your choice. I like a sprinkle of roasted pumpkin seeds or dollop of sour cream. You also can't go wrong with a few crispy bacon crumbles, either.
The last thing you'll need for this low-carb pumpkin soup recipe? A high-speed blender (or an immersion blender) for the final step of getting the soup ultra creamy and silky-smooth.
The great thing about this creamy keto pumpkin soup recipe is that it's so simple to prep and tastes even better the next day once all those flavors have had time to meld.
Here are the main steps but be sure to check out the full recipe card at the bottom of the page to view the entire recipe, including ingredient amounts and nutrition facts.
- Cook the onions, ginger, and carrots. In a large pot or Dutch oven, sauté the onions, ginger and carrot pieces for about 5 minutes to soften.
- Simmer the soup. Add the garlic, broth, water, and pumpkin purée. Whisk in the spices. Bring to a boil over high heat. Once it boils, reduce to low heat and simmer for 25 to 30 minutes.
- Blend. Ladle half the soup into a high-speed blender and blend until smooth. Transfer it to a bowl, then repeat with the remaining soup. Pour both batches of blended soup into the pot and stir in the coconut cream and butter (optional). Adjust spices/seasonings to taste and garnish, if desired.
tips and frequently asked questions
- If you don't have fresh ginger, ½ teaspoon ground ginger powder can be substituted. Stir it in when you add the other spices.
- The addition of butter at the end is mainly to get the soup a bit more rich in flavor. It's completely optional and there's no need to go out of your way if you don't have it but I think it adds a little something extra. To keep it dairy-free, substitute vegan butter (I like Milkadamia's vegan butter for its taste and ingredients).
- When blending the soup, be careful pouring the hot liquid into the blender. Also make sure to blend it in two batches and to vent the lid when blending to prevent pressure from building up.
- Is pumpkin ok for keto? Pumpkin flesh is low in carbs and high in fiber. That makes it a wonderful ingredient for all sorts of low carb recipes.
- Are there carbs in pumpkin soup? This keto pumpkin soup does contain carbs but the carb count remains very low, even with the addition of carrots and onions. One serving of low-carb pumpkin soup has 7 grams of net carbs.
- Leftovers will keep in the fridge for up to 5 days, covered. Reheat in the microwave or in a saucepan over medium heat on the stove for about 5 minutes, or until heated through.
what to serve with keto pumpkin soup
Serve it as a starter to a main course or pair it with this Brussels sprouts and kale salad with maple bacon vinaigrette.
Need a few ideas for how to serve pumpkin soup? As far as garnishes go, any of these work great on top of the soup:
- a drizzle of olive oil or more coconut cream
- sour cream or vegan sour cream
- roasted and salted pepitas
- chopped, spicy or smokey-seasoned nuts of choice (like roasted/spiced walnuts or a sprinkle of chili pistachios)
- microgreens or chopped parsley
- red pepper flakes or a little bit of curry powder
- serve this keto pumpkin soup with bacon for even more flavor!
This is a savory, hearty soup with a delicious pumpkin flavor! It's the first thing I crave when the fall season hits.
If you give this dairy-free keto pumpkin soup recipe a try and love it too, please consider leaving a star rating and a comment below- I so appreciate it. Happy fall!
more keto pumpkin recipes
- Keto pumpkin bread
- Keto pumpkin cheesecake bars
- Autumn kale salad with pumpkin vinaigrette
- Keto pumpkin muffins
- Keto pumpkin pie
- 2 tablespoons avocado oil or olive oil
- 1 small yellow or white onion, chopped
- 1 teaspoon fresh ginger, minced or grated
- 2 large carrots, chopped into small pieces
- 1 teaspoon minced garlic
- 2 cups vegetable or chicken broth
- 1-½ cups water
- 1, 15 oz. can pumpkin puree
- ½ teaspoon salt
- ½ teaspoon pepper
- ¼ teaspoon ground nutmeg
- ½ teaspoon ground cumin
- ¼ teaspoon chili powder
- ½ cup canned coconut milk
- 2 tablespoons butter or vegan butter (optional)
- In a large pot or Dutch oven, warm the oil over medium heat until it glistens. Add the chopped onions, ginger and carrots. Place the lid on the pot and cook them about 5 minutes or until they soften, stir occasionally.
- Stir in the minced garlic. Add the broth, water, and pumpkin. Whisk to combine, then add the spices.
- Increase the heat to high and bring the soup to a boil. Once it boils, reduce the temperature to low and simmer the soup for 25-30 minutes. Remove from heat.
- Ladle half of the soup into a high-speed blender. Blend 1-2 minutes, or until smooth. Pour the hot soup into a bowl, then repeat with the second batch.
- Pour both batches of blended soup back into the pot and stir in the coconut cream and butter (optional).
- Adjust the spices/seasonings to taste. Ladle into bowls and serve with toppings of choice (see notes).
Ginger powder can be substituted for fresh ginger. Start with ¼ teaspoon and add it in with the other spices. Add another ¼ teaspoon at the end, if needed.
The addition of butter is mainly to give the soup a slightly more rich flavor. It is completely optional and there's no need to go out of your way if you don't have it.
When blending the soup, be careful pouring the hot liquid into the blender. Blend in two batches and vent the lid when blending to prevent pressure from building up.
Leftovers will keep in the fridge for up to 5 days, covered. Reheat in the microwave or in a saucepan over medium heat on the stove for about 5 minutes, or until heated through.
Suggested soup toppings: roasted and salted pepitas, microgreens, sour cream or coconut cream, red pepper flakes, crumbled bacon.
Nutrition Information:Yield: 7 Serving Size: 1
Amount Per Serving: Calories: 152Total Fat: 10gSaturated Fat: 5gTrans Fat: 0gCholesterol: 11mgSodium: 46mgCarbohydrates: 10gNet Carbohydrates: 7gFiber: 3gSugar: 4gProtein: 3g
This nutritional information is approximate and is provided for convenience as a courtesy.