Easy Keto Pumpkin Soup
A comforting keto pumpkin soup that's creamy, delicious and perfect for chilly days! It's gluten free, sugar free and a breeze to make!
Equipment
- Immersion blender
Ingredients
- 1 tbsp butter
- 1/2 small onion chopped
- 2 to 3 garlic cloves minced
- 1 15 oz. can pumpkin puree
- 3 1/2 cups chicken stock
- 1 tsp salt
- 1/2 tsp freshly ground black pepper
- 1/4 tsp cayenne pepper
- 1/4 tsp nutmeg
- 1/3 cup heavy cream
Garnishing
- low carb bread croutons
- pepitas or pumpkin seeds
Instructions
- Heat the butter in a pot. Once the butter is melted, add onions and garlic. Sauté till onions start to sweat.
- Add the pumpkin puree, chicken stock, salt, pepper, cayenne pepper and nutmeg and stir.
- Bring to boil then simmer for about 10 minutes.
- Remove from heat and use a stick blender to blend until smooth.
- Bring the pot to the stove, add cream and heat it through.
- Serve with low carb croutons and pumpkin seeds. You can sprinkle some freshly ground black pepper or chili flakes on top.
Notes
- You can use fresh pumpkin instead of canned. See the post for how to prepare fresh pumpkins.
- You can puree the soup in the blender too. Let the soup cool lightly before transferring to the blender. Blending hot soup will end up in a disaster. Use a kitchen cloth to hold onto the lid and sides of the blender when blending.
- For variations on the pumpkin soup see the post for suggestions and quantities.
- Nutrition data is for one serving with cream and net carbs is 5.4 grams per serving.
Nutrition
Calories: 124 kcalTotal Carbs: 7.25 gProtein: 4.1 gFat: 8.6 gSaturated Fat: 4.7 gFiber: 1.8 gVitamin A: 7513 IUVitamin C: 1.9 mgNet Carbs: 5.4 g
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