Keto Pumpkin Soup Recipe Photo

Low Carb Pumpkin Soup

Keto Low Carb Pumpkin Soup you'll love, it's been adapted to be lower in net carbs but still full of flavor. 

Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6 cups of soup
Calories 179 kcal
Author Sheena Strain


  • 1 lb fresh pumpkin puree not canned
  • 2 tbsp olive oil
  • 1/2 cup onion, chopped
  • 1 lb cauliflower 1 cauliflower head
  • 1/2 inch piece of root ginger finely chopped
  • 1 tsp turmeric
  • 2 tsp cumin
  • 3 cloves garlic finely chopped
  • sea salt to taste
  • freshly ground black pepper to taste
  • 1 cup full fat coconut milk 125mls
  • 4 cups gluten free chicken broth or vegetable 700mls


  1. Scroll up to watch my short recipe video!

How to cook whole pumpkin in the oven

  1. Preheat oven to 425°F

  2. Cut pumpkin into quarters; discard seeds (or save to roast later). Place on a baking sheet and brush with a little oil

  3. Bake for 45 minutes to 1 hour or until soft.

How to Pressure Cook Whole Pumpkin

  1. Add 1 cup of water, place the whole pumpkin on a trivet and pressure cook on high pressure for 15 minutes. 

    For more detailed instructions read my post on Pressure Cooker Pumpkin

How to Make Low Carb Pumpkin Soup

  1. Add a little olive oil to a large pan over a medium heat and add the chopped onions, saute for 4-5 minutes or until translucent.

  2. Add the garlic, ginger, turmeric, cumin, salt and pepper to the onions and stir well.

  3. Add the gluten free chicken broth and cooked fresh pumpkin, cauliflower florets to the pan and stir well. 

  4. Simmer on a medium low heat for 20 minutes.

  5. After 20 minutes add the coconut milk and blend using a hand blender, serve hot.

Recipe Video

Recipe Notes

9g net carbs per serving, serving size about a cup.

Nutrition Facts
Low Carb Pumpkin Soup
Amount Per Serving
Calories 179 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 8g50%
Sodium 606mg26%
Potassium 636mg18%
Carbohydrates 13g4%
Fiber 4g17%
Sugar 4g4%
Protein 4g8%
Vitamin A 11775IU236%
Vitamin C 52.4mg64%
Calcium 64mg6%
Iron 3.5mg19%
* Percent Daily Values are based on a 2000 calorie diet.