This pumpkin soup is a favorite in our home, bringing all the flavors of fall and winter into a filling soup.  We love the warm pumpkin flavor and how quickly this filling and nourishing soup can be made.  Topping with bacon bits and heavy cream or coconut milk makes this easy soup festive and beautiful.

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.

Pumpkin Sausage Soup (keto, GAPS, dairy-optional)

Course: Soup
Cuisine: Allergy Friendly, GAPS, keto
Keyword: keto pumpkin soup
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6 servings
Calories: 440 kcal

This delicious filling soup is a snap to put together on a weeknight, and is delicious the next day as leftovers! If you are in a hurry, store-bought sausage can be purchased, as well as the can of pumpkin and pre-made chicken stock

If you are in a homemade mood, use our breakfast sausage recipecook your own winter squash (any kind will work in this autumn soup, but pumpkin, butternut, or kabocha are recommended), and make your own chicken stock.



  • 2 slices bacon or 1 tablespoon bacon fat
  • 1 pound pork sausage uncooked
  • 1 onion diced
  • 2 garlic cloves crushed
  • 1 tablespoon italian seasoning
  • 1/2 teaspoon red pepper flakes optional
  • 1/2 teaspoon sea salt plus more to taste
  • 1 15 ounce can pumpkin
  • 4 cups chicken broth
  • 1 cup heavy cream or 1 can coconut milk (dairy free)
  • 1 cup water


  1. Fry 2 slices of bacon in the bottom of a small stock pot or in the instant pot on saute mode, medium heat. Once crisp, remove and reserve to garnish soup at the end.
  2. Brown sausage, drain, then add the onion, garlic, Italian seasoning and optional red pepper flakes, and sea salt, and sauté until done.
  3. Add pumpkin to this mixture and mix well.
  4. Stir in the broth and mix well.
  5. Simmer 20-30 minutes.
  6. Stir in half of the the heavy cream or coconut milk and water and simmer on low another 10-15 minute. Add salt and pepper to taste.

  7. Serve, garnishing with remaining cream or coconut milk and topping with optional crumbled bacon.

Recipe Notes

Keto: Yes, you can have pumpkin on keto! This recipe has 8 g net carbs. 

Dairy-Free: Use full-fat coconut milk in the can.

This can be made into curry flavor by omitting the italian seasoning and adding in 1 inch of grated fresh garlic and an additional clove of garlic, 1/2 teaspoon curry powder if desired.

Slow-cooker version: I like doing my slow cooker recipes in the Instant Pot because I can brown the meat right in the Instant Pot in the morning, and then set it to slow cook. Prepare the recipe to where you add in the chicken stock (add that, do not add the cream) and then add an additional cup of water. 

Set recipe to slow cook 4 hours on high or 8 hours on low, and then uncover. Add in the cream and adjust salt and pepper to taste about 15 minutes before serving, omitting the last cup of water. 

Nutrition Facts
Pumpkin Sausage Soup (keto, GAPS, dairy-optional)
Amount Per Serving (1 serving)
Calories 440 Calories from Fat 342
% Daily Value*
Fat 38g58%
Saturated Fat 16g80%
Cholesterol 113mg38%
Sodium 1319mg55%
Potassium 540mg15%
Carbohydrates 10g3%
Fiber 2g8%
Sugar 3g3%
Protein 14g28%
Vitamin A 11735IU235%
Vitamin C 16.4mg20%
Calcium 80mg8%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

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