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5 from 4 votes

Creamy Keto Pumpkin Soup Recipe

Prep Time5 mins
Cook Time15 mins
Course: Soup
Keyword: Pumpkin
Servings: 4
Calories: 320kcal
Author: Jennifer


  • 15 oz Pumpkin Puree homemade or canned
  • 4 cups Vegetable Broth
  • cup Heavy Cream
  • 2 tablespoon Sunflower Seeds
  • ½ teaspoon Garlic Powder
  • 1 teaspoon Curry
  • 1 teaspoon Salt
  • ¼ teaspoon Black Pepper
  • 2 tablespoon Butter


  • 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.


Net Carbs: 9.5g


Serving: 2cups | Calories: 320kcal | Carbohydrates: 13.4g | Protein: 2.5g | Fat: 26.6g | Saturated Fat: 17.7g | Cholesterol: 95mg | Sodium: 898mg | Potassium: 24mg | Fiber: 3.9g | Sugar: 5.1g | Calcium: 56mg | Iron: 1mg | Net Carbs: 9.5g