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Keto Soups

Pumpkin Soup

When the weather turns crisp, nothing warms me up like a bowl of this creamy keto pumpkin soup. It’s a breeze to whip up, and the blend of pumpkin, thyme, and a touch of cream tastes like fall in a bowl. My family loves it as a starter or light meal.

15 min Prep time 60 min Cook time 75 min Total time 4 Servings 210 Calories
Pumpkin Soup

Ingredients

  • cups chicken stock
  • /2 teaspoons salt
  • cups pumpkin puree
  • teaspoon chopped fresh parsley
  • cup chopped onion
  • /2 teaspoon chopped fresh thyme
  • clove garlic, minced
  • /2 cup heavy whipping cream
  • whole black peppercorns

Instructions

  1. Step 1

    Start by combining the chicken stock, salt, pumpkin puree, chopped onion, thyme, minced garlic, and whole peppercorns in a large pot. Bring the mixture to a rolling boil over medium-high heat. Reduce the heat to low and let it simmer gently, uncovered, for 30 minutes. You’ll notice the flavors melding beautifully. Next, carefully puree the soup in small batches using a blender or food processor. I prefer to do this one cup at a time for a smooth, velvety texture. Return the pureed soup to the pot and bring it back to a boil. Reduce the heat again and simmer for another 30 minutes, uncovered. This second simmer deepens the taste. Stir in the heavy cream and warm through without letting it boil. Ladle into bowls and garnish with fresh parsley. Every spoonful offers comfort without the carbs.

Chef's Tip

For a deeper flavor, I roast the pumpkin first if using fresh. This caramelizes the natural sugars and adds a subtle sweetness that’s perfect for keto. Just be sure to use 100% pure pumpkin if opting for canned.

Storage Tips

Keep leftovers in an airtight container in the fridge for up to three days. Reheat on the stove over low heat, stirring occasionally; avoid boiling to keep the cream from separating.

Variation Tips

For a dairy-free version, swap heavy cream with coconut cream. Top each bowl with roasted pumpkin seeds or a dollop of sour cream for extra richness.

Frequently Asked Questions