Creamy Keto Pumpkin Soup

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This creamy keto pumpkin soup is smooth, cozy, and full of savory pumpkin flavor with just the right amount of warm seasoning. A little heavy cream makes it silky and rich, while thyme, garlic, and a touch of cayenne keep it from tasting too sweet.

Pumpkin soup is one of those recipes that makes me immediately ready for sweater weather. As soon as the pumpkin, garlic, and thyme start simmering together, the whole kitchen smells like fall. Add a few crunchy keto croutons on top, and you have the kind of warm bowl I could happily eat all season.

And if you have extra pumpkin puree waiting in the fridge, save some for my keto pumpkin pie or keto pumpkin roll. They are two of my favorite ways to keep the pumpkin recipes going once fall arrives.

Is Pumpkin Keto-Friendly?

Yes, pumpkin can fit into a keto diet when enjoyed in moderate portions. A half-cup serving of canned pumpkin contains about 10 grams of total carbohydrates and 3 grams of fiber, which works out to roughly 7 grams of net carbs.

Because this soup uses only 5 ounces of pumpkin puree divided between 6 servings, you still get plenty of pumpkin flavor without using a large amount in each bowl.

Just be sure to choose plain pumpkin puree, not pumpkin pie filling. Pumpkin pie filling usually contains added sugar and spices and is a completely different product.

Why You’ll Love This Keto Pumpkin Soup

• Creamy, smooth, and packed with cozy pumpkin flavor.
• Made with simple ingredients that are easy to find.
• Only about 3 grams of net carbs per serving based on the nutrition information in the recipe card.
• Savory rather than overly sweet, with garlic, thyme, black pepper, and a little cayenne.
• Easy to make ahead for fall and winter meals.
• The leftovers are just as good the next day.
• Easy to make dairy-free with a couple of simple substitutions.

Keto Pumpkin Soup Ingredients

You only need a handful of simple, naturally low-carb ingredients to make this creamy keto pumpkin soup.

• Pumpkin Puree: Homemade or canned pumpkin puree both work well. If you’re using canned pumpkin, check the label and make sure it is plain pumpkin with no added sugar or spices. Do not use pumpkin pie filling.
• Vegetable Broth: Gives the soup its savory base. Reduced-sodium chicken broth or stock also works.
• Heavy Cream: Makes the soup smooth, creamy, and rich. For a dairy-free version, use full-fat canned coconut milk.
• Onion: A small amount adds sweetness and savory flavor without overpowering the pumpkin.
• Fresh Garlic: Sautéing the garlic with the onion builds a flavorful base for the soup.
• Unsalted Butter: Used to cook the onion and garlic. Olive oil works well if you want to make the soup dairy-free.
• Garlic Powder: Adds another layer of garlic flavor throughout the soup.
• Fresh Thyme: Adds a savory, earthy flavor that works especially well with pumpkin.
• Cayenne Pepper: Just a small amount adds warmth without making the soup especially spicy.
• Salt and Black Pepper: Bring all of the flavors together. If your broth is already salty, you can adjust the salt to taste.

How to Make Keto Pumpkin Soup

This easy keto pumpkin soup comes together in one saucepan.

Cook the onion. Place a large saucepan over medium heat and add the butter. Once melted, add the diced onion and cook for about 5 minutes, or until softened and translucent.

Add the garlic. Stir in the minced garlic and cook for about 1 minute, just until fragrant.

Add the pumpkin and seasonings. Add the pumpkin puree, broth, salt, black pepper, garlic powder, cayenne pepper, and fresh thyme.

Blend until smooth. Use an immersion blender to puree the soup directly in the saucepan until smooth and creamy.

Simmer. Bring the soup to a boil, then reduce the heat and simmer for 20 to 25 minutes, until it has thickened slightly.

Add the cream. Remove the saucepan from the heat and stir in the heavy cream until completely combined.

Serve. Spoon the soup into bowls and add your favorite toppings. I love it with keto croutons, a small drizzle of cream, and roasted pumpkin seeds.

What to Serve on Top of Keto Pumpkin Soup

The soup is creamy and smooth on its own, but a crunchy or creamy topping makes it even better.

• Keto Croutons – make these crunchy and delicious low carb croutons to complete perfectly this pumpkin soup.
• Parmesan: A little freshly grated Parmesan adds a salty, cheesy finish.
• Crispy Bacon: Sprinkle a small amount over each bowl for extra savory flavor and crunch.
• Heavy Cream: Add a light drizzle just before serving.
• Roasted Pumpkin Seeds: Perfect for adding crunch while keeping the pumpkin theme going.
• Feta: A little crumbled feta adds a salty contrast to the creamy soup.

How to Store and Reheat Keto Pumpkin Soup

• Refrigerator – Allow the soup to cool, then transfer it to an airtight container. Store it in the refrigerator for up to 5 days.
• Freezer – You can also freeze this low-carb pumpkin soup for up to 3 months in a freezer-safe container. Leave a little room at the top of the container for expansion.
• Reheating – Reheat the soup gently in a saucepan over medium-low heat, stirring occasionally, until warmed through. You can also reheat individual portions in the microwave. If the soup thickens while stored, stir in a small splash of broth until it reaches the consistency you like.

Place it on the stove over medium heat when you want to reheat it.

Frequently Asked Question

More Keto Soup Recipes

If you’re looking for more warm and cozy low-carb meals, try these next:

• Creamy Keto Taco Soup
• Keto Broccoli Cheddar Soup
• Keto Cream of Mushroom Soup
• Keto Chili
• Tom Kha Gai Soup