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
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