Savory Pumpkin Soup

Warm and savory Low Carb Pumpkin Soup is easy to make and even easier to love.

This nutritional powerhouse is packed with vitamins while still being a low carb, creamy Autumnal Meal.

Serve it with toasty low carb bread, a salad or as a starter.

Jump to Recipe

🥘Ingredients:

• ½ tbsp butter

• 1 stock celery chopped

• ½ cup onion chopped

• 15 oz Pumpkin Puree

Make sure the puree that you use is just pumpkin because pumpkin pie filling is full of sugar and it’ll make your soup taste weird.

You can opt to use canned pumpkin or make your own puree to use all season.

It’s super easy and we’ve been doing it for years. Just cut up a pumpkin, place in a covered pan and bake on 325F for two hours.

You just need to scoop the pumpkin flesh into freezer bags and lay flat to freeze.

Voila – healthy pumpkin to use in:

1. Low carb pumpkin pie
2. Bourbon Pumpkin Cheesecake
3. Spicy Pumpkin Muffins
4. Pumpkin Bread
5. Satisfying Pumpkin Latte’s
6. Pumpkin Smoothies
7. Guilt Free Pumpkin Chaffles
8. Pumpkin Mug Cake
9. 2 Minute Pumpkin Cookies
10. Dog Treats
11. Pumpkin Cake

Or in this pumpkin soup. It also tastes better and costs a lot less than buying it one can at a time.

And fresh pumpkin has a ton of nutritional benefits. It has a ton of vitamins and is classified as a super food.

Yes, even the “jack-o-lantern” version that we so quickly dismiss as a decorative food here in the U.S. and toss in the trash the day after Halloween is perfect for cooking and baking.

Check out all of the amazing benefits here.

• 4 cups Chicken Broth

• ½ tsp thyme

Sage is also amazing in this soup if you don’t have thyme on hand.

• ½ tsp garlic to taste

• ¼ tsp smoked paprika – optional if you like the smoky taste

• 8 oz Cream Cheese – cubed and you can skip this if you are Dairy Free Keto.

You can just toss the whole 8 oz block in the soup at once but it takes a lot longer to melt.

• ½ cup Parsley Fresh and chopped fine.

I feel like this is the one ingredient that really makes this soup taste special.

The dried stuff will work if you don’t have fresh parsley on hand but it won’t be the same.

• Salt & Pepper to taste add these at the end when you taste for seasoning.

The best advice I can give any new or seasoned chef is to taste everything – always.

Optional Toppings ~

• Roasted pumpkin seeds – Shelled or with the shell on- whatever you prefer.

I always keep this big bag of pumpkin seeds in the freezer. They’re a great snack and can be used so many ways.

• Basil Leaves fresh

Fresh basil leaves lend a sort of fresh Italian flavor to this soup.

• Crumbled bacon

• Sliced green onion or chives

👨🏿‍🍳How to Make the Pumpkin Soup:

• Add the butter and chopped celery and onion to the stock pot and saute until translucent.

The veggies will thicken the soup once you puree it.

Add the rest of the ingredients to the post EXCEPT the cream cheese and fresh Parsley.

Bring to a slow boil and let cook for about ten minutes.

• Reduce the heat to a low simmer and add cubed cream cheese. Do not boil.

Stir occasionally until melted (about ten minutes). You want to avoid boiling the soup once you add the cream cheese. It will curdle and separate if it’s boiled.

If you are vegan you can use vegan cream cheese or even coconut milk if you like that flavor.

The soup probably won’t be as thick and creamy so you might want to add additional veggies.

• Pulse with an immersion blender until smooth.

If you don’t have an immersion blender you can wait for the soup to cool slightly and blitz in your blender.

Don’t seal the lid completely so that the steam can still escape.

• Add the fresh Parsley and stir.

This is the one ingredient that I always use because it gives this soup an amazing flavor. Use it if at all possible.

• Serve hot with desired toppings. Keeps in the fridge for 4-5 days.

📋Tips & FAQ’s:

Can I freeze this soup?

Yes, you can freeze it for up to two months.

How long does this soup last in the fridge?

You can keep the soup in the fridge for 4-5 days.

What type of bread is good with this soup?

• Garlic Bread Sticks
• Bacon & Black Pepper Dinner Rolls
• Low Carb Hawaiian Rolls
• Cheddar Biscuits

I think that’s all for the Low Carb Pumpkin Soup Recipe!

This soup has been a favorite Fall dish around here for ages.

My poor baby child has rarely gotten to carve a pumpkin because I’m a meanie and we use this wonderful squash for food instead of decoration.

Sure, I let her draw on them with a sharpie and maybe it’ll come up in some future therapy session that she never got to carve pumpkins with the other kids.

But maybe…just maybe, she’ll continue on with the tradition and it’ll be less super food going into the landfill every year.

It’s crazy how much food we throw away in the name of “Halloween decoration” (it’s over a billion pounds of food).

Check out this post if you want to be AMAZED at how much tossing those pumpkins really matters.

End Tree-Hugger rant here…🎃

I hope you guys love this soup as much as we do. And, as always please leave me a comment if you have any questions, comments or alterations you want to share.

Cheers for now! Bran

The nutritional information for the Low Carb Pumpkin Soup Recipe is provided as a courtesy.

We are pretty careful about our figures but if you ever feel like anything is off please feel free to do your own calculations.