Best 2 Keto Pumpkin Soup Recipes

Fall is the perfect time to warm up with a rich and hearty soup. This keto pumpkin soup is not only comforting and flavorful, but it also fits perfectly into a low-carb lifestyle. Made with creamy pumpkin, savory seasonings, and a touch of warming spices, this soup is sure to become a favorite. It is an effortless meal that is perfect for a quick weeknight dinner or a cozy weekend lunch.

Let's cook with our recipes!

KETO PUMPKIN SOUP

Keto Pumpkin Soup image

This creamy fall favorite is perfect for those following a keto or low-carb diet, and 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 Sugar Substitute.

Provided by France C

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Squash Soup Recipes Pumpkin Soup Recipes

Time 25m

Yield 6

Number Of Ingredients 11

Ingredients

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
2 tablespoons heavy cream, or to taste
3 tablespoons crushed walnuts

Steps:

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.
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.

Nutrition Facts : Calories 243.5 calories, Carbohydrate 9.6 g, Cholesterol 58.1 mg, Fat 20.8 g, Fiber 2.6 g, Protein 7.1 g, SaturatedFat 10.5 g, Sodium 862.8 mg, Sugar 3.2 g

INSTANT POT® KETO PUMPKIN SOUP WITH SAUSAGE

Instant Pot® Keto Pumpkin Soup with Sausage image

This pumpkin soup made in the Instant Pot® is comforting with the flavors of fall.

Provided by thedailygourmet

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Squash Soup Recipes Pumpkin Soup Recipes

Time 35m

Yield 6

Number Of Ingredients 9

Ingredients

1 tablespoon butter
½ pound pork sausage
½ cup chopped onion
1 (15 ounce) can pumpkin puree
3 cups chicken broth
⅓ cup heavy cream
¾ teaspoon salt, or to taste
½ teaspoon crumbled dried sage
¼ teaspoon granulated garlic

Steps:

Turn on a multi-functional pressure cooker (such as Instant Pot®) and select Saute function and allow pot to heat. Add butter and melt. Add sausage and chopped onion. Stir until sausage is crumbled and onions are browned, about 5 minutes. Stir in pumpkin and 1 cup of chicken broth. Add remaining 2 cups chicken broth, 1 cup at a time, stirring well after each addition. Close and lock the lid. Cancel Saute function.
Select Soup setting according to manufacturer's instructions; set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.
Release pressure carefully using the quick-release method according to manufacturer's instructions, about 5 minutes. Unlock and remove the lid. Stir in cream, salt, sage, and garlic. Serve immediately.

Nutrition Facts : Calories 197.6 calories, Carbohydrate 8.4 g, Cholesterol 47.8 mg, Fat 15.4 g, Fiber 2.3 g, Protein 7 g, SaturatedFat 7.2 g, Sodium 1399.3 mg, Sugar 3.5 g

Tips:

Choose the right squash. For the best flavor and texture, use a sugar pumpkin or butternut squash. These squashes are naturally sweet and have a smooth, creamy flesh.
Roast the squash before pureeing it. Roasting the squash intensifies its flavor and makes it easier to puree.
Use a high-powered blender or food processor. This will ensure that the soup is smooth and creamy.
Season the soup to taste. Add salt, pepper, and other spices to taste.
Garnish the soup with pumpkin seeds, chopped nuts, or a dollop of sour cream. This will add extra flavor and texture to the soup.

Conclusion:

Keto pumpkin soup is a delicious and satisfying meal that is perfect for a cold fall or winter day. It is also a great way to use up leftover pumpkin puree. This soup is easy to make and can be tailored to your own taste preferences. So next time you are looking for a healthy and flavorful meal, give keto pumpkin soup a try.