If you’ve been planning for your low carb thanksgiving, you’re going to be OVERJOYED at this creamy and heartwarming pumpkin soup recipe.
When you break out this thick and velvety dish, your friends and family won’t even know it’s one of your low carb recipes…
This is one of those delicious low carb pumpkin recipes that simply sings of Autumn! It’s the perfect dish to add to your seasonal low carb soup recipes, ready to help warm you up as the first nips of cold arrive.
Let’s get started!
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What I Love About This Pumpkin Soup Recipe
This incredible pumpkin soup recipe is an absolute winner!
- Basic, inexpensive ingredients that are easy to find, and you may already have!
- Ready in under an hour!
- Warm, comforting and satisfying – a classy twist on a classic!
Recipe Notes
A few fancy techniques and ingredients, and this pumpkin soup recipe is one memorable dish!
Ingredient Notes
Pumpkin puree – Thank GOODNESS for canned pumpkin and how it lets us make healthy pumpkin recipes in a snap! Make sure to double-check that you have pure pumpkin and not pumpkin pie mix – that one has a lot of added sugar, and too many added carbs. Plus, while it’s great for pie, it’s not meant for soup.
Coconut Milk – When buying this, you want to make sure to buy canned whole-fat coconut milk, not the coconut beverage that comes in a box. The canned kind is the good, creamy version that’ll make this dish lush and smooth while keeping this pumpkin soup vegan.
Tools To Make
This roasted pumpkin soup recipe is so easy. One pan, one pot, one little tool, and you’re set!
- Rimmed baking pan – this baking sheet, also called a jelly roll pan, lets you get that prosciutto nice and crispy for the crunchy topping on this pumpkin soup recipe. A rimmed pan keeps any oils from spilling off.
- Stock Pot – This heavy-bottomed, covered pot is perfect for cooking sauces and soups that need all the flavors and ingredients to blend together. You could also use a dutch oven if you have one.
- Blender (Immersion of Tabletop) – what nifty gadgets these are! Immersion blenders are great, but I prefer using my Blendtec Blender for ultimate creaminess.Remember, hot soups tend to spatter, so be careful!
Storing Tips
This fresh and delicious pumpkin soup recipe is here to make dinnertime easyyy, and part of that is its simple storage. Simply pop soup and toppings in separate airtight containers or cover with plastic wrap, and place in the fridge.
Warm on the stove or in the microwave! If you have extra toppings, heat in the oven or toaster oven to restore their crunch.
Can You Freeze This?
This pumpkin soup recipe freezes great. Store in an airtight container or this helpful soup freezer tray and place it in the freezer until you’re ready to serve. Thaw in the refrigerator for a faster reheat time, or go straight from the freezer to the stove or microwave!
Meal Prepping Tips
Pumpkin soup is low in calories and full of vitamins and healthy fat. The toppings add a good dose of protein, making it a great option for meal prepping low carb lunch ideas!
Portion out your soup into individual containers for an easy work lunch or fast dinner to keep your macros on track!
Recipe Variations
Looking to add some variety to your pumpkin soup recipe?? Say no more!
Can I Make This Spicy?
MMMMM, some red pepper flakes would really add a great kick to this pumpkin soup recipe and would marry well with the nutmeg and coconut milk. Or go for an Indian version with this curried butternut squash soup!
Psst — can’t get enough spicy soup?! Check out this easy low carb chili or spicy low carb taco soup for a fun twist on taco Tuesday!
How Can I Make This Soup Creamier?
I think you’ll be pretty surprised how decadently creamy this pumpkin soup with coconut milk can be. For a dairy-based creamy version, feel free to swap out the coconut milk for heavy cream!
Both ingredients add a delicious creamy base to a myriad of squash soups — from summer squash soup to butternut squash soup.
How Can I Add More Greens?
This yummy soup has a delicate balance of flavors between the nutmeg, spices and coconut milk. If you’d like to add more greens, try tossing a handful of spinach or kale into the mix for a lettuce soup that won’t disrupt the flavors too much.
If you’re looking for even more greens, you may consider a different soup recipe, as stronger veggies can overpower the star of this dish — try this cabbage roll soup or this broccoli cauliflower soup!
Can I Add Tomatoes?
Tomatoes have a bright, acidic flavor that would probably overpower the sweet pumpkin tones in this dish. Instead of adding them to this pumpkin soup recipe, make that ingredient shine by making this classic tomato basil soup, this spectacular low carb tomato soup, or this lush creamy tomato basil soup that’s to die for!
What Other Veggies Can I Sneak In?
You could add in some pureed carrots or beets, or maybe some diced leeks to make this pumpkin soup recipe a little more robust. You could also go with this classic low carb broccoli cheese soup or mouth-watering brussel sprout soup.
Or, throw EVERYTHING in the pot and enjoy a tasty and nutrient-packed low carb vegetable soup!
Pumpkin Soup
Print Recipe Pin RecipeIngredients
- 2 Tablespoons Unsalted Butter
- 1 Cup Yellow Onion chopped
- 1 Teaspoon Kosher Salt
- 1/2 Teaspoon Pepper
- 2 Cloves Garlic minced
- 2 Tablespoons Sage minced
- 1 - 16 Ounce Can Pumpkin Puree
- 3 Cups Vegetable Broth
- 1/4 Teaspoon Nutmeg
- 1/2 Cup Coconut Milk Full Fat. Can substitute for heavy cream
Toppings:
- Pepitas for topping
- Proscuitto for topping
Instructions
Proscuitto Topping:
- Preheat oven to 450 F and line a rimmed baking sheet with parchment paper.
- Lay prosciutto on a baking sheet and curl the edges down, so they don't burn.
- Bake for 8 minutes and check, you'll know it's done once the prosciutto is crispy.
- Allow them to cool on a plate (they will continue to crisp).
- Dice, and set aside.
Soup:
- Add butter to a large stockpot over medium heat.
- Once melted, add onion, salt, and pepper, and saute until translucent (about 10 minutes).
- Stir in garlic and sage, and saute for 2 minutes, or until fragrant.
- Add pumpkin puree, broth, and nutmeg, and bring soup to a boil.
- Reduce heat to a simmer, cover, and cook for 30 minutes.
- Place ingredients in a blender* (or use an immersion blender) to blend until smooth.
- Return soup back to the stockpot, and stir in coconut milk or heavy cream.
- Taste soup to check for seasoning and adjust to your taste. I always add an additional teaspoon of salt!
- Ladle into bowls. Top with additional sage, pumpkin seeds, and prosciutto. Enjoy!
Lindsey's Tips
Nutrition
More Healthy Soup Recipes
Don’t you just adore how warming and filling soup can be? If you want even more healthy soup recipes, check these out:
- Stuffed Pepper Soup
- Spaghetti Squash Soup
- Roasted Tomato Soup
- Chinese Chicken Soup
- Low Carb Beef Stew
Conclusion
I know I’ll be making this amazing pumpkin soup recipe all year long… Comment below with your favorite way to make this soup your own, and enjoy!
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