Meet the perfect creamy keto pumpkin soup recipe.
A bowl of warming, keto-friendly soup is the epitome of comfort food on a cold fall day.
This 20-minute keto pumpkin soup, makes an easy midweek dinner, or quick lunch, it’s easy to prep, grab and go in a thermos and it has only 9.5g of net carbs per portion.
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We used homemade pumpkin puree, which you can make from scratch by simply roasting pumpkin wedges in the oven or you can use store-bought puree and no one will know the difference.
Creamy Keto Pumpkin Soup Recipe
Ingredients
- 15 oz Pumpkin Puree homemade or canned
- 4 cups Vegetable Broth
- 2/3 cup Heavy Cream
- 2 tbsp Sunflower Seeds
- 1/2 tsp Garlic Powder
- 1 tsp Curry
- 1 tsp Salt
- 1/4 tsp Black Pepper
- 2 tbsp Butter
Instructions
- Melt the butter in a deep sauce pan and sauté the pumpkin puree until it reaches a soft gold colour.
- Season with curry, garlic powder, salt and pepper.
- Add the vegetable broth and the cream, keeping two tablespoons of the cream to garnish, and let it simmer over low to medium heat for 10 minutes.
- If you prefer a velvety texture, use a stick blender or food processor to blend all the ingredients.
- Serve hot, sprinkled with sunflower seeds and a swirl of cream.
Notes
Net Carbs: 9.5g
Nutrition
Nutrition Facts
Creamy Keto Pumpkin Soup Recipe
Amount Per Serving (2 cups)
Calories 320 Calories from Fat 239
% Daily Value*
Fat 26.6g41%
Saturated Fat 17.7g111%
Cholesterol 95mg32%
Sodium 898mg39%
Potassium 24mg1%
Carbohydrates 13.4g4%
Fiber 3.9g16%
Sugar 5.1g6%
Protein 2.5g5%
Calcium 56mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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