Bring on fall! As much as I adore the season, I love the soups the cooler weather brings more, especially on a chilly, fall day. I am so excited to share this simple-to-make pumpkin soup recipe because not only do you probably already have most of the ingredients on hand, this pumpkin soup recipe is keto-friendly. That’s really important to someone like me who eats a protein and fiber rich diet.

Savory Keto Pumpkin Soup Recipe

This soup with canned pumpkin recipe is smooth, creamy, hearty and so addictive! You’ll want to make it again and again. And why not? I takes 5 minutes to prep and 20 minutes to cook. You can whip up a batch any time your heart desires.

What is Keto?

According to WebMD Keto is short for “Ketogenic” which is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries and white bread.

Savory Pumpkin Soup Tips And Options

What I love most about this recipe for pumpkin soup is that it is flexible. You can make it in one pot quickly or if you’d like a deeper flavor profile you can make it a slow cooker soup. Simply add all of the ingredients except the heavy cream to a slow cooker. Cook on low for 4-5 hours, or high for 2-3 hours. Then stir in the heavy cream just before serving.

Don’t want to use heavy cream? Substitute light coconut milk instead. Want more protein? Add some shredded chicken. Want some pain relief? Add a dash of turmeric for it’s anti-inflammatory benefits. The pepper in the recipe will make the turmeric absorb better and the color of the soup will be more intense. You can even add some chili pepper if you want to turn up the heat or pumpkin spice if you want it more “sweet.” You do you!

Savory Keto Pumpkin Soup

Yields: 4 servings
Prep: 5 minutes| Cook Time: 20 minutes | Total Time: 25 minutes

Ingredients:

• 1 15 oz can pumpkin puree
• 4 cups chicken broth
• 1 ¼ teaspoons salt
• ½ teaspoon pepper
• ⅛ teaspoon garlic powder
• ⅛ teaspoon ginger
• ⅛ teaspoon onion powder
• ½ cup heavy cream
• Garnish: finely chopped fresh basil, red pepper flakes, roasted and salted pepitas

Directions:

1. In a large saucepan over medium-high heat, add pumpkin puree, chicken broth and spices. Stir occasionally and cook until soup begins to boil.
2. Reduce the heat and allow the soup to simmer for 15 minutes.
3. Turn off the heat and pour in heavy cream. Stir to incorporate. Add additional salt and pepper to taste.
4. Pour into bowls and garnish with finely chopped fresh basil, red pepper flakes and/or roasted and salted pepitas if desired.

Notes:

• Even though this is a quick recipe, this soup can be made in the slow cooker. Simply add all of the ingredients except the heavy cream to a slow cooker. Cook on low for 4-5 hours, or high for 2-3 hours. Stir in the heavy cream just before serving.
• Store leftovers in an airtight container in the fridge for up to 3 days.
• Use a lower heat setting when reheating any leftovers to prevent the heavy cream in the soup from curdling.

 

 

Yield: 4

Savory Keto Pumpkin Soup

Print

This savory pumpkin soup is keto-friendly, simple to make and so delicious. Make it on the stovetop or slow cooker.

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Ingredients

• 1 15 oz can pumpkin puree
• 4 cups chicken broth
• 1 ¼ teaspoons salt
• ½ teaspoon pepper
• ⅛ teaspoon garlic powder
• ⅛ teaspoon ginger
• ⅛ teaspoon onion powder
• ½ cup heavy cream
• Garnish: finely chopped fresh basil, red pepper flakes, roasted and salted pepitas

Instructions

1. In a large saucepan over medium-high heat, add pumpkin puree, chicken broth and spices. Stir occasionally and cook until soup begins to boil.
   
2. Reduce the heat and allow the soup to simmer for 15 minutes.
   
3. Turn off the heat and pour in heavy cream. Stir to incorporate. Add additional salt and pepper to taste.
   
4. Pour into bowls and garnish with finely chopped fresh basil, red pepper flakes and/or roasted and salted pepitas if desired.

Notes

• Even though this is a quick recipe, this soup can be made in the slow cooker. Simply add all of the ingredients except the heavy cream to a slow cooker. Cook on low for 4-5 hours, or high for 2-3 hours. Stir in the heavy cream just before serving.
  
• Store leftovers in an airtight container in the fridge for up to 3 days.
  
• Use a lower heat setting when reheating any leftovers to prevent the heavy cream in the soup from curdling.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 200Total Fat: 15gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 39mgSodium: 1618mgCarbohydrates: 12gFiber: 4gSugar: 6gProtein: 6g

Source: WebMD

Here are more of my pumpkin recipes you might want to make:Easy Pumpkin Pie Oatmeal Bake: Healthy, Gluten Free and Vegan and Simple and Delicious Savory Stuffed Pumpkin Is A Holiday Party Hit.

 

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