Keto Pumpkin Soup

4.8

(9)

9 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

Prep Time:

10 mins

Cook Time:

15 mins

Total Time:

25 mins

Servings:

6

Jump to Nutrition Facts

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 (Optional)
2 tablespoons heavy cream, or to taste (Optional)
3 tablespoons crushed walnuts (Optional)

Directions

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.

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.

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.

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