At the risk of sounding like a cookbook from the 80s, this soup can be made completely from scratch, or you can open a can of pumpkin, can of coconut milk, box of stock and you’re almost all the way there!

Pumpkin is higher in carbs than many other vegetables, but evidence suggests that low glycemic load foods- which pumpkin is- are less likely to bump you out of ketosis (source), even at a higher amount than their high glycemic load counterparts (like simple sugar or honey), and adding MCT oil (found in abundance in coconut milk) can raise someone’s carb tolerance while still keeping them in ketosis (source).

…And cooked pumpkin still isn’t that many carbs – logging in at 6 g net carb per half-cup serving.

Serving suggestions

Enjoy this pumpkin soup in thermoses for lunch on the run, with a side of steak, or with Low Carb Pumpkin Cranberry Muffins with Almond Flour!

Easy Keto Pumpkin Cream Soup

Course: Dinner
Cuisine: Diary-Free, GAPS, keto
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 301 kcal

This delicious soup can be made all from scratch, or you can whip it up quickly using pre-made broth, a can of pumpkin, and a can of coconut milk!



  • 15 ounces cooked pumpkin 1 can
  • 13.5 ounces coconut milk full fat, reserve some for garnish if desired
  • 2 cups chicken stock homemade or real slow-simmered
  • 2 cups water
  • 1 teaspoon sea salt
  • 2 cloves garlic


  1. Crush garlic, and combine all ingredients in a medium saucepan.

  2. Heat soup over medium-low heat for 10-20 minutes, stirring with a wooden spoon every few minutes. Cover with a lid to speed the heating, remove lid to stir.

  3. Serve and enjoy!

  4. Leftovers can be kept in the fridge for 5 days. Mason jars work really well for storing soup leftovers, and soup can be re-heated in the microwave right in the glass mason jar (remove the lid).

Recipe Notes

Garnish with a drizzle of reserved coconut milk and flat parsley leaves or sprinkle of roasted hulled pumpkin seeds if desired. 

Nutrition Facts
Easy Keto Pumpkin Cream Soup
Amount Per Serving (1 serving)
Calories 301 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 20g100%
Cholesterol 3mg1%
Sodium 779mg32%
Potassium 596mg17%
Carbohydrates 12g4%
Fiber 5g20%
Sugar 8g9%
Protein 6g12%
Vitamin A 16545IU331%
Vitamin C 7.8mg9%
Calcium 53mg5%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.

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