Keto Pumpkin Soup

4.8
(11)
11 Reviews
3 Photos

This creamy keto pumpkin soup is a fall favorite and is perfect for those following a keto or low-carb diet. The whole family will love it! I use bone broth if I have it on hand, however, chicken stock works just as well. Use a keto-friendly brown sugar substitute that measures 1:1 like sugar, such as Lakanto Golden or Swerve Brown.

Submitted by France C
Updated on January 6, 2023
close up view of Keto Pumpkin Soup garnished with cream and walnuts in a white bowl
3
3
Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
Servings:
6
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Ingredients

Original recipe (1X) yields 6 servings

  • 1 tablespoon olive oil

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 2 tablespoons zero-calorie brown sugar substitute (such as Lakanto Golden®)

  • 1 ½ teaspoons pumpkin pie spice

  • 1 teaspoon salt

  • 2 ½ cups chicken stock

  • 1 (15 ounce) can pumpkin puree

  • 1 cup heavy cream (Optional)

  • 2 tablespoons heavy cream, or to taste (Optional)

  • 3 tablespoons crushed walnuts (Optional)

Directions

  1. Heat oil in a saucepan over medium heat. Add onion and saute for 2 to 3 minutes. Reduce heat to medium-low and add garlic. Saute until onion is beginning to soften, 2 to 3 more minutes. Stir in sugar substitute, pumpkin pie spice, and salt. Pour in chicken stock and stir to combine. Whisk in pumpkin puree, cover, and simmer over medium-low heat for 10 minutes.

  2. Blend soup carefully until smooth using an immersion blender. Stir in 1 cup heavy cream and adjust salt, if necessary. Garnish with a drizzle of heavy cream and crushed walnuts.

Cook's Notes:

If you do not have an immersion blender, blend the soup in batches in a blender.

Add an extra tablespoon of sweetener if you prefer your soup a little sweeter.

24 home cooks made it!

Nutrition Facts (per serving)

244 Calories
21g Fat
10g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 244
% Daily Value *
Total Fat 21g 27%
Saturated Fat 11g 53%
Cholesterol 58mg 19%
Sodium 863mg 38%
Total Carbohydrate 10g 3%
Dietary Fiber 3g 9%
Total Sugars 3g
Protein 7g 14%
Vitamin C 5mg 5%
Calcium 60mg 5%
Iron 1mg 8%
Potassium 222mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.