BEST Low Carb Pumpkin Soup Recipe (2024)

Low Carb Pumpkin Soup is not outside the realms of possibility if you’re on a low carb or Keto diet!

We’ve created a recipe that will still give you all the health benefits of home cooked pumpkin that you love, with a lower carbohydrate count at the same time, a win win, right?!

BEST Low Carb Pumpkin Soup Recipe (1)

This post containsaffiliate links

This soup has such a fabulous taste with added warming spices such as cumin and turmeric that marry so well with the pumpkin flavors.

The secret to this Keto friendly pumpkin soup recipe is to simply use less pumpkin and replace the remainder with Cauliflower. Good old cauliflower, however would we manage our low carb diets without it?!

The cauliflower does a marvelous job of thickening the soup while still allowing the pumpkin flavor to come through.

If you are not counting carbs or on a keto diet then you should feel free to replace some or all of the cauliflower with fresh cooked pumpkin, but for me I’m sticking with these ratios as I get the best of both worlds in terms of the pumpkin flavor that I love and the low carb version I prefer to eat these days.

If you make this recipe as written then it comes in at around 9g net carbs per serving which is not too bad for a low carb pumpkin recipe!

If you’re wondering if you can eat this on a Keto diet because it contains pumpkin which is technically not allowed as it’s a starchy vegetable, my answer is that it’s up to you in terms of your reasons for following Keto, and as they say, “if it fits with your macros.”

BEST Low Carb Pumpkin Soup Recipe (2)

How to Make Low Carb Pumpkin Soup

This low carb keto friendly soup is very easy to make from scratch, but the first thing you need to tackle is cooking your pumpkin.

Please ensure you buy the little soup pumpkins and not those huge ones that are for decorating your porch, they don’t taste very good.

BEST Low Carb Pumpkin Soup Recipe (3)

It’s important you use fresh pumpkin for this recipe, it simply won’t taste the same with canned pumpkin.

You can either cook your pumpkin in a pressure cooker for about 15 minutes, or cut it into quarters and bake it in a hot oven for about 45 minutes, either way works. Then you simply remove the cooked pumpkin flesh and the seeds, and set it aside for this recipe.

Start your pumpkin soup bysautéing the onions in a little olive oil.

We’re just aiming to soften them and make them translucent, you don’t want to brown them.

BEST Low Carb Pumpkin Soup Recipe (4)

Then, add the garlic, ginger, turmeric, cumin, salt and pepper to the onion mixture and stir it all together.

Next you can add the remaining ingredients includinggluten free chicken broth, cooked fresh pumpkin, and cauliflower florets to the the pan and simmer over a low heat for about 20 minutes.

After your low carb pumpkin soup has finished cooking you can add the canned coconut milk and puree it until smooth either by using a hand blender which is the most convenient way, or by carefully adding the hot soup to a food processor or blender.

BEST Low Carb Pumpkin Soup Recipe (5)

What are the Nutritional and Health Benefits of Pumpkin?

It’s easy to just get caught up with the carb counts of certain fruits and vegetables and rule them out on that basis alone, but for many of us vegetables like pumpkin can still be part of our healthy low carb diets.

Pumpkin (also knows asCucurbita,which is theLatinforgourd) is a nutrient dense vegetable.It contains antioxidants, vitamin C, vitamin E, and plenty of beta carotene.

It’s also full of fiber which will help reduce the total carb count and give us a lower net carb count overall which is good news for pumpkin fans everywhere!

Beta Carotene is the orange pigment that gives pumpkins their glorious color, it’s converted into vitamin A in the body.Beta carotene is a also a carotenoid and a powerfulantioxidant

And don’t forget the pumpkin seeds! When you cook your pumpkin be sure to save and wash the seeds, you can roast them in the oven with a little salt and oil, they make a terrific low carb snack.

The pumpkin seeds are also full of valuable nutrients such as magnesium and zinc and they are high in fiber so they fit really well into the ketogenic lifestyle.

More Keto Low Carb Recipes

  • Keto Low Carb Shrimp and Grits
  • Keto Brownies
  • Keto Picadillo
  • Italian Seasoning
  • Low Carb Chicken Stir Fry
  • Chicken Korma
  • Anaheim Scrambler
  • Everything but the bagel Seasoning
  • Low Carb Chicken Spaghetti

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.

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Total Carbs: 13 g

Net Carbs: 9 g

Protein: 4 g

Servings: 6 cups of soup

BEST Low Carb Pumpkin Soup Recipe (6)

5 from 1 vote


  • 1lbfresh pumpkin puree , not canned
  • 2tbspolive oil
  • 1/2cuponion, chopped
  • 1lbcauliflower, 1 cauliflower head
  • 1/2inchpiece of root ginger finely chopped
  • 1tspturmeric
  • 2tspcumin
  • 3clovesgarlic finely chopped
  • sea salt to taste
  • freshly ground black pepper to taste
  • 1cupfull fat coconut milk , 250mls
  • 4cupsgluten free chicken broth, 1 litre, (or vegetable broth)


  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 for45 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 Notes

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

Nutrition Facts

Low Carb Pumpkin Soup

Amount Per Serving

Calories 179Calories 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.

Nutritional information on Noshtastic is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site.

Author: Sheena Strain



BEST Low Carb Pumpkin Soup Recipe (2024)
Top Articles
Latest Posts
Article information

Author: Catherine Tremblay

Last Updated:

Views: 6260

Rating: 4.7 / 5 (67 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Catherine Tremblay

Birthday: 1999-09-23

Address: Suite 461 73643 Sherril Loaf, Dickinsonland, AZ 47941-2379

Phone: +2678139151039

Job: International Administration Supervisor

Hobby: Dowsing, Snowboarding, Rowing, Beekeeping, Calligraphy, Shooting, Air sports

Introduction: My name is Catherine Tremblay, I am a precious, perfect, tasty, enthusiastic, inexpensive, vast, kind person who loves writing and wants to share my knowledge and understanding with you.