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Low Carb Creamy Pumpkin Soup
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4.29 from 14 votes

Low Carb Creamy Pumpkin Soup

This delicious recipe for Low Carb Creamy Pumpkin Soup is friendly to many diets including keto and gluten free diets.
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Course: Appetizer, Soup
Cuisine: American
Search Result: gluten free, keto, low carb, pumpkin, soup
Servings: 14




  • In a stock pot or similar sized pot, heat the oil on medium heat and stir in the onion and garlic. Saute this until soft.
    saute onions
  • Add the pumpkin puree and the broth to the pot and any desired seasonings. Bring this to a boil and then lower the heat to simmer for an additional 25-30 minutes without a lid.
  • For this next step we will need to blend the ingredients together. You can use an immersion blender to do so. Please be careful as the soup can be hot. Also, this works best if you divide up the soup to complete this step.
    pumpkin soup immersion blender
  • Transfer the soup back to the pot and simmer for another 20 minutes. Stir in the cream and season as needed if needed. Simmer for another five minutes. Do not allow your soup to boil. Serve immediately
    Low Carb Creamy Pumpkin Soup

Recipe Notes

Nutritional Information is only an estimate and can vary especially with ingredients that are used.
As mentioned above, you will need pumpkin puree, which you can find here for this recipe.
Also needed is soup broth. You can use chicken broth, a Keto broth or vegan broth should be okay options for broth to use in this recipe. However, you may need to add additional seasonings to adjust for the taste.
This creamy pumpkin soup also calls for a dairy product in order to make it creamy.
Options for this dairy product include creams such as heavy cream, coconut cream, or even whipping cream. I have even used Greek Yogurt as my dairy of choice. Half and Half probably has the least amount of carbohydrates in it.
Please note that your choice of dairy can affect the consistency of your soup.
Minced garlic is good for balancing out the rich taste of the pumpkin puree. We will also add a bit of chopped onion to help give this soup a good taste.
Personalizing this soup is as easy as adding a bit of seasoning.
That is, as needed and for your taste, salt and pepper. Other great seasonings would include sage or even parsley.
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Calories: 115kcal | Carbohydrates: 10g | Protein: 1g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 16mg | Sodium: 521mg | Potassium: 127mg | Fiber: 3g | Sugar: 5g | Vitamin A: 525IU | Vitamin C: 10mg | Calcium: 18mg | Iron: 1mg
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!

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