Keto Pumpkin Soup Recipe


It’s fall, Y’all, and time for some pumpkin soup!  If you’re a gardener and it’s October, you are ready to harvest veggies.  Hopefully, you planted some pumpkins.  Or at least some squash.  Squash and pumpkins are interchangeable – pretty much.  While people will discuss what’s the superior gourd, we like them all!  Butternut, acorn, and even Hubbard find their way into our homes.

butternut squash and gourds

Pumpkin Soup Recipe

For this recipe, there are very few ingredients.  So go for the best quality you can afford.  Okay.  Or just use what you already have on hand.  To be strict keto, you’ll want full fledged, full fat cream.  In the kitchen today, Half and Half is what we’re using.  It’s a compromise, but it definitely works in this pumpkin soup.  We absolutely recommend using a Nutribullet for ensuring there are no lumps in your squash/pumpkin.  This hand kitchen gadget whips up food in less than a minute!

Presentation of Keto Pumpkin Soup

A great serving option for your pumpkin soup is a:  PUMPKIN!  Heat your soup on the stove, but when you’re ready to serve, place that creamy goodness in a hollowed out, clean pumpkin.  Make sure when removing the top that you cut an uneven slanted opening.  We find it’s easiest to make slits that go at angles.  This allows easy placement of your top.  Check out our photo below.  Sometimes a picture describes the procedure better and easier than our words.  Ha!

Pairings for this Pumpkin Soup Recipe

Yup, bread goes well with soup.  Any kind of soup!  If you’re following a keto diet, you don’t need to pass on bread.  However, be mindful of the type of bread you indulge.  There are great tasting, fantastic consistency bread to be had.  Seriously!  Just enjoy the process.

orange pumpkin with the top cut off

Pumpkin Soup Recipe

Creamy, filling, and versatile are what makes this a go-to fall recipe.
Cook Time: 30 minutes
Course: Dinner, Lunch, Main Course, Soup
Cuisine: Vegetarian
Keyword: keto soup, pumpkin
Servings: 5 people
Calories: 133kcal


  • 1 Tbsp olive oil
  • 15 ounces fresh pumpkin canned pumpkin may be substituted
  • 1/4 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp salt
  • 3 cups vegetable broth chicken broth may be substituted
  • 1/2 cup almond milk unsweetened is preferred
  • 1/4 cup heavy cream 1/2 + 1/2 works as well
  • 3 Tbsp butter


  • Cut in pumpkin (or squash) in half. Deseed and place in oven safe pan. Add a little water to the cavity and/or pan.
  • Bake at 375 degrees until soft.
  • Being careful not to burn yourself, scoop cooked pumpkin/squash and puree in soup pot.
  • Add dry spices: garlic powder, onion powder, and salt. Stir and cook until spices are roasted and fragrant.
  • Add vegetable broth into the saucepan, cover, and bring to a boil. Reduce to lo heat and simmer for 15-20 minutes.
  • Remove saucepan from heat, remove the lid and let steam out for 10 minutes.
  • Stir in almond milk, heavy cream, and butter. Stir until butter is fully melted and serve.


Calories: 133kcal | Carbohydrates: 5g | Protein: 2g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 13mg | Sodium: 1065mg | Potassium: 22mg | Fiber: 0.1g | Sugar: 2g | Vitamin A: 480IU | Vitamin C: 0.4mg | Calcium: 51mg | Iron: 1mg
Tried this recipe?Let us know how it was!

Since I am not a Registered Dietitian or Nutritionist, I use a WordPress plug-in to calculate the nutritional information provided in this recipe card.

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