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+ servings

Easy Keto Pumpkin Soup

keto pumpkin soup with croutons, pepitas
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!
5 from 1 vote
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Soup
Cuisine American
Servings 6
Calories 124 kcal


  • Immersion blender


  • 1 tablespoon butter
  • ½ small onion chopped
  • 2 to 3 garlic cloves minced
  • 1 15 oz. can pumpkin puree
  • 3 ½ cups chicken stock
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon nutmeg
  • cup heavy cream


  • low carb bread croutons
  • pepitas or pumpkin seeds


  • 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.


  • 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.


Calories: 124kcalTotal Carbs: 7.25gProtein: 4.1gFat: 8.6gSaturated Fat: 4.7gFiber: 1.8gVitamin A: 7513IUVitamin C: 1.9mgNet Carbs: 5.4g
Keyword easy, gluten free, Keto, Low carb, pumpkin
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