Low-Carb Pumpkin Cookies A Guilt-Free Fall Favorite There’s something magical about the smell of pumpkin…
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Healthy Low-Carb Pumpkin Soup
Cozy, Creamy & Perfect for Fall
When the weather cools down, there’s nothing better than curling up with a warm bowl of soup that’s both comforting and nourishing. This Healthy Low-Carb Pumpkin Soup is smooth, creamy, and full of cozy fall flavor — yet light enough to fit into your clean-eating or low-carb lifestyle.
Made with real pumpkin, coconut milk, and a touch of cinnamon and nutmeg, it’s the perfect blend of sweet and savory. Whether you’re following a keto plan or simply looking for a healthier fall recipe, this soup delivers all the flavor without the heavy carbs.
Why You’ll Love This Recipe
Naturally low in carbs and calories
Packed with vitamin A, fiber, and potassium
Dairy-free and gluten-free (if using coconut milk)
Ready in just 30 minutes
Serve it with a slice of Low-Carb Flatbread or a crisp Fall Harvest Salad for a complete, satisfying meal.
Shop the Essentials
Here are a few tools and ingredients that make this recipe a breeze:
🥣 recipe — perfect for blending soups right in the pot.
🥫 Organic Pumpkin Puree — smooth, rich, and full of flavor.
🥄 recipe — creates that creamy texture without the dairy.
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Healthy Low-Carb Pumpkin Soup
This creamy Low-Carb Pumpkin Soup is the ultimate comfort food for fall! Made with pure pumpkin, warm spices, and a touch of coconut milk for creaminess, it’s naturally low in carbs, high in flavor, and perfect for cozy nights in.
Equipment
- 1 Soup pot
- 1 Blender or immersion blender
- Measuring cups and spoons
Ingredients
- 2 cups Pumpkin Puree canned or fresh cooked pumpkin
- 2 cups Low-sodium Vegetable broth or chicken broth
- 1 cup Unsweetened Coconut milk or heavy cream for keto option
- 1 Small onion chopped
- 2 cloves Garlic minced
- 1 tablespoon Olive Oil
- ½ teaspoon Ground Cinnamon
- ¼ teaspoon Ground Nutmeg
- Salt and pepper to taste
- Optional garnish: pumpkin seeds parsley, or a swirl of coconut milk
Instructions
- Heat olive oil in a pot over medium heat. Add onion and garlic; sauté for 3–4 minutes until fragrant and translucent.
- Stir in pumpkin puree, broth, cinnamon, nutmeg, salt, and pepper. Bring to a gentle boil.
- Reduce heat and simmer for 10–15 minutes.
- Stir in coconut milk and blend with an immersion blender until smooth and creamy (or transfer to a regular blender carefully).
- Taste and adjust seasoning. Serve warm with pumpkin seeds or herbs on top.
Notes
Nutrition (per serving)
Net Carbs: 6 g
Notes
For added protein, stir in a scoop of unflavored collagen or protein powder before blending.
Substitute coconut milk with almond milk for an even lighter version.
This soup stores well — refrigerate up to 4 days or freeze for 1 month.
Serve with a side of low-carb bread or a leafy green salad for a balanced meal.
Nutrition
Calories: 160kcalCarbohydrates: 9gProtein: 3gFat: 12gSodium: 450mgPotassium: 400mgFiber: 3gVitamin A: 180IU
Tried this recipe?Let us know how it was!
Frequently Asked Questions
Can I use fresh pumpkin instead of canned?
Absolutely! Roast fresh pumpkin cubes until soft, then puree them before use.
Can I freeze this soup?
Yes — freeze in airtight containers for up to one month. Reheat on the stove over low heat.
Is it keto-friendly?
Yes! Use full-fat coconut milk or heavy cream for a richer, keto-approved version.
Final Thoughts
This Low-Carb Pumpkin Soup is proof that healthy food can be simple, satisfying, and bursting with flavor. Make it ahead, freeze a batch, and enjoy cozy fall comfort all week long.
👉 Explore more Low-Carb Recipes and Fall Favorites on EatMoveHealthy.com.
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