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Pumpkin Soup

Keto Pumpkin Soup

This Keto Pumpkin Soup Recipe is perfect for a chilly fall or winter evening when you’re craving a warming, savory soup.
5 from 6 votes
Course: Main Course
Cuisine: American
Keyword: Pumpkin
Prep Time: 10 mins
Cook Time: 8 mins
Total Time: 20 mins
Servings: 4 Servings
Calories: 109kcal
Author: Laura


  • Immersion Blender


  • 1 tbsp olive oil
  • 1/4 cup onion chopped
  • 1/4 cup celery chopped
  • 1 1/2 cup pumpkin see note 1
  • 1 clove garlic minced
  • 3 cups vegetable stock
  • 1 tsp salt
  • 1/4 tsp rosemary
  • 1/4 cup heavy cream optional
  • Pumpkin seeds for garnish


  • Heat the olive oil in a soup pot over medium heat. Add the onion and celery. Saute for 5 minutes.
  • Add the pumpkin, garlic, rosemary, and salt. Pour in the vegetable stock, then simmer for 10 minutes (30 minutes if the pumpkin is raw).
  • Remove from heat. Blend the soup using a stick blender until pureed and creamy.
  • Stir in the heavy cream.
  • Serve.


You can use canned pumpkin puree (1 can), or you can use fresh pumpkin. To cook fresh pumpkin in the soup, first peel and cube it, then add it to the soup pot with the chicken stock and cook on a low boil until tender.
It’s best to blend soup with an immersion blender. Blend it just past the point of puree, until slightly frothy. This makes the best texture. If you use a blender, be sure to cool the soup slightly first as hot soup will erupt in the blender.


Calories: 109kcal | Carbohydrates: 7g | Protein: 1g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 20mg | Sodium: 1298mg | Potassium: 190mg | Fiber: 1g | Sugar: 3g | Vitamin A: 4326IU | Vitamin C: 5mg | Calcium: 21mg | Iron: 1mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.