Okay, friends, let’s talk fall. And not just any fall… *keto* fall! You know I’m obsessed with all things pumpkin spice, but sometimes those lattes and pies are just a carb overload waiting to happen. That’s where this creamy, dreamy Keto Pumpkin Soup recipe comes in. Seriously, it’s like a warm hug in a bowl, but without the guilt!
I whipped this up last week when the leaves started changing, and wow! The family devoured it. My favorite part? It’s so easy! Seriously, after a long day, I don’t want to spend hours in the kitchen. This soup is ready in under an hour, and most of that is just letting it simmer and get all cozy. Plus, it’s packed with vitamins and good fats, so you can feel good about what you’re eating. It’s the perfect quick meal prep recipe for a busy week, trust me!
Why You’ll Love This Keto Pumpkin Soup Recipe
Okay, so why should you even bother making this keto pumpkin soup recipe? Let me tell you, it’s not just *good*, it’s got some serious superpowers!
Quick and Easy Keto Pumpkin Soup
Seriously, who has time to spend all day cooking? Not me! This recipe is super straightforward. A little roasting, a little simmering, and BAM! You’ve got a delicious keto pumpkin soup ready to go. Weeknight dinners, sorted!
Flavorful and Creamy Keto Pumpkin Soup
Forget watery, bland soups. This is *creamy*. Like, melt-in-your-mouth, velvety smooth creamy. And the flavor? Oh my goodness, the spices! It’s the perfect blend of sweet and savory, making every spoonful a party in your mouth. Trust me!
Healthy and Low Carb Keto Pumpkin Soup
We’re talking packed with vitamins, good fats, and all that good stuff. Plus, it’s keto! Which means you can enjoy a big bowl without blowing your carb count for the day. Yes, please!
Dairy-Free Keto Pumpkin Soup Option
Can’t do dairy? No problem! This recipe is naturally dairy-free, so everyone can enjoy it. No need to feel left out of the pumpkin-y goodness!
Keto Pumpkin Soup Recipe Ingredients
Alright, let’s gather our goodies! Don’t worry, you probably have most of this stuff already. Here’s what you’ll need for this amazing Keto Pumpkin Soup recipe:
- 1 small Hokkaido pumpkin (750g) – that’s about 600g / 21oz once you’ve chopped it into 1-inch cubes and removed the seeds. Don’t even bother peeling it!
- 1.1 lb cauliflower florets (500g / 17oz). About half a head should do the trick.
- 1 tablespoon olive oil (or butter, if you’re feeling fancy!). Plus, a little extra for serving, of course!
- 1 small brown onion, diced (around 70g).
- 7 cups chicken stock (1.6 litre). Veggie stock works too!
- 1 teaspoon flakey salt (or more, to taste. Seasoning is KEY!).
- 0.5 teaspoon black pepper.
- 2 garlic cloves, minced. Because garlic makes everything better!
- 1 teaspoon fresh ginger, grated.
- 0.5 teaspoon ground cumin.
- 0.25 teaspoon ground coriander.
- 0.25 teaspoon turmeric.
- 0.25 teaspoon cardamon. Ooh, fancy!
- 1 teaspoon apple cider vinegar. Don’t skip this! It adds a little *something*!
How to Prepare This Keto Pumpkin Soup Recipe
Okay, ready to get cooking? Don’t worry, this Keto Pumpkin Soup recipe is super simple! Just follow these steps, and you’ll be slurping up a bowl of deliciousness in no time. I promise!
Roasting the Pumpkin and Cauliflower for Keto Pumpkin Soup
First things first, let’s get those veggies roasted! Go ahead and preheat your oven to 400 degrees Fahrenheit (that’s 200 degrees Celsius for my friends across the pond). Line a baking sheet with parchment paper – trust me, it makes cleanup a breeze. Cut the pumpkin in half, scoop out those seeds (save ’em for roasting later!), and chop it into cubes. Toss the pumpkin and cauliflower florets with olive oil, salt, and pepper. Spread them out on the baking sheet and roast for about 25 minutes, or until they’re nice and soft. You want them fork-tender! Roasting brings out *so* much flavor, you won’t regret this step.
Sautéing Aromatics for Flavorful Keto Pumpkin Soup
While the veggies are roasting, let’s get started on the aromatics! Heat a tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, salt, and pepper, and sauté until it’s nice and soft – about 5 minutes. This is where the magic starts to happen! Then, toss in the minced garlic, grated ginger, cumin, coriander, turmeric, and cardamom. Stir it all together for about 30 seconds, or until you can smell that amazing fragrance. Careful not to burn the garlic!
Simmering and Blending the Keto Pumpkin Soup
Alright, the veggies are roasted, the aromatics are smelling divine… time to bring it all together! Add the roasted pumpkin, cauliflower, and chicken broth to the pot. Stir it all up and bring it to a simmer. Let it simmer for about 20 minutes, so all those flavors can meld together. Finally, stir in the apple cider vinegar – it adds a little zing! Now, for the fun part: blending! Carefully transfer the soup to a blender (working in batches if you need to – safety first!). Blend until it’s super smooth and creamy. Or, if you have an immersion blender (stick blender), just blend it right in the pot! Taste, and season with more salt and pepper if needed. Voila! Keto Pumpkin Soup perfection!
Ingredient Notes and Substitutions for Your Keto Pumpkin Soup
Okay, so let’s talk ingredients! Don’t stress if you’re missing something; we can totally make this keto pumpkin soup recipe work. Can’t find Hokkaido pumpkin? Butternut squash is a fab substitute! Just roast it the same way. If you’re not a fan of one of the spices, leave it out or swap it for something you love! Nutmeg or even a pinch of chili powder can add a fun twist. And if you don’t have chicken stock, veggie stock or even bone broth will do the trick. It’s all about making it your own!
Tips for Success: Perfecting Your Keto Pumpkin Soup Recipe
Want to take your Keto Pumpkin Soup recipe from good to *amazing*? I’ve got a few tricks up my sleeve! First, use the best ingredients you can find. Seriously, good quality pumpkin and stock make a HUGE difference! Don’t be afraid to play with the seasoning – taste as you go and add more salt, pepper, or spices to your liking. And for that perfect creamy consistency? Blend it, blend it, blend it! You want it silky smooth, trust me!
Keto Pumpkin Soup Recipe Variations
Okay, so you’ve made the basic Keto Pumpkin Soup recipe… now let’s get wild! This soup is seriously a blank canvas for flavor. Wanna kick it up a notch? Try adding a pinch of smoked paprika or some curry powder for warmth. Fresh herbs like rosemary or thyme are amazing too! And if you’re feeling extra hungry, stir in some shredded chicken or crispy bacon. Yum! Don’t be afraid to experiment – that’s how kitchen magic happens!
Frequently Asked Questions About Keto Pumpkin Soup
Got questions about this Keto Pumpkin Soup? Don’t worry, I’ve got answers! Here are a few common questions I get asked all the time.
Is This Keto Pumpkin Soup Recipe Really Keto-Friendly?
Yep, it is! We’ve kept the carbs super low by using pumpkin sparingly and bulking it up with cauliflower. Just be sure to check the nutrition label on your stock to make sure it doesn’t have any added sugars. This keto pumpkin soup recipe will fit perfectly into your low-carb lifestyle. Promise!
Can I Make This Keto Pumpkin Soup Recipe Ahead of Time?
Absolutely! This soup is actually even *better* the next day, after all the flavors have had a chance to meld together. Just store it in an airtight container in the fridge for up to 4 days. Reheat it gently on the stovetop or in the microwave. Easy peasy!
What are Some Good Toppings for This Keto Pumpkin Soup Recipe?
Oh, the toppings! This is where you can really get creative. I love topping mine with toasted pumpkin seeds for a little crunch. A dollop of coconut cream adds extra creaminess, and some crispy fried sage leaves? Divine! A drizzle of olive oil and a sprinkle of black pepper are always a good idea, too. Get creative and have fun!
Storing and Reheating Your Keto Pumpkin Soup
Made a big batch of this Keto Pumpkin Soup? Awesome! Leftovers are your friend. Just pop it in an airtight container and it’ll keep in the fridge for up to 4 days. Want to save it for longer? Freeze it! It’ll last for up to 3 months in the freezer. When you’re ready to eat, just thaw it out and reheat it on the stovetop or in the microwave. Easy peasy!
Nutritional Information for Keto Pumpkin Soup
Okay, so everyone always asks about the nutrition info, right? Here’s the deal: I’m giving you a general idea, but keep in mind that the exact numbers can vary depending on the specific ingredients you use. Different brands of stock have different sodium levels, and pumpkins aren’t all created equal! So, take this as a guideline, not gospel. If you’re super strict about your macros, plug the ingredients into a nutrition calculator yourself, just to be safe!
Enjoy Your Delicious Keto Pumpkin Soup
Alright, my friend, go forth and make this amazing Keto Pumpkin Soup! And hey, if you loved it as much as I do, leave a comment below and let me know! Rate the recipe too! Share it with your friends on social media – let’s spread the keto pumpkin love!
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Devour Creamy Keto Pumpkin Soup recipe in Under 1 Hour
- Prep Time: 5 minutes
- Cook Time: 45 minutes
- Total Time: 50 minutes
- Yield: 8 servings 1x
- Category: Soup
- Method: Roasting, Simmering, Blending
- Cuisine: American
- Diet: Keto
Description
This keto pumpkin soup is creamy, packed with fall flavors, and low in net carbs. It is suitable for meal prep and freezes well. This recipe is also dairy-free.
Ingredients
- 1 small Hokkaido pumpkin (750g) 600g / 21oz after chopped into 1 inch cubes, seeds removed, no need to peel
- 1.1 lb cauliflower florets 500g / 17oz, about 0.5 head
- 1 tablespoon olive oil or butter plus more to serve
- 1 small brown onion diced (70g)
- 7 cups chicken stock 1.6 litre, or vegetable stock
- 1 teaspoon flakey salt or more to taste
- 0.5 teaspoon black pepper
- 2 garlic cloves minced
- 1 teaspoon fresh ginger grated
- 0.5 teaspoon ground cumin
- 0.25 teaspoon ground coriander
- 0.25 teaspoon turmeric
- 0.25 teaspoon cardamon
- 1 teaspoon apple cider vinegar
Instructions
- Preheat the oven to 400 degrees Fahrenheit / 200 degrees Celsius and line a baking sheet with parchment paper.
- Cut the pumpkin in half and scoop out the seeds. Chop into cubes and drizzle with olive oil and sprinkle with salt and pepper. Roast with the cauliflower florets for 25 minutes until soft.
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, salt, and several grinds of pepper and saute until soft, about 5 minutes.
- Add the garlic, ginger, cumin, coriander, turmeric, and cardamom and stir for 30 seconds, or until fragrant.
- Add the roasted pumpkin, cauliflower and broth and stir to combine. Simmer for 20 minutes, then stir in the apple cider vinegar.
- Transfer the soup to a blender, working in batches if necessary. Blend until smooth. Option to use a stick blender directly in the soup pot.
- Season to taste. Pour into bowls and garnish with yoghurt of your choice, olive oil, fried sage leaves, toasted pumpkin seeds and black pepper.
Notes
- Net carbs: 7.3g per serving. Makes 8 servings (1 cup/240ml each). Garnish nutrition not included.
- For a faster soup: Brown the cubed pumpkin and cauliflower in olive oil in a pan for 5 minutes instead of roasting.
- Fry sage leaves: Pan-fry fresh sage leaves in olive oil until crisp.
- Store leftovers in the fridge for up to 4 days. Freeze portions for up to 3 months.
Nutrition
- Serving Size: 1 cup (240ml)
- Calories: 111 kcal
- Sugar: 5g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 4g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 3g
- Cholesterol: 10mg
