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!
This recipe is in the 30-Day Soup Challenge Cookbook! Thousands have taken my yearly 30-Day Soup Challenge (sign up here) and have requested a cookbook to reference off the computer. We’ve gotcha covered!
Find over 40 delicious gluten-free (many keto friendly and many GAPS friendly) and boost your immune system, watch your skin glows, sleep better, and slash your grocery bill in the process- just by including homemade soup once a week for a month this fall or winter.
Easy Keto Pumpkin Cream Soup
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!
Ingredients
- 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
Instructions
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Crush garlic, and combine all ingredients in a medium saucepan.
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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.
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Serve and enjoy!
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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.Â
Other yummy low-carb soup recipes:
- Zesty Greek Lemon-Chicken Soup with Feta and Chives
- Dairy-Free Cream of Mushroom Soup with Sage
- Gluten-Free Broccoli Cheese Soup
- Low Carb Pumpkin Soup with Pork SausageÂ
