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 (along with this butternut squash soup!). It’s 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 – Make sure that you have pure pumpkin and not pumpkin pie mix – that one has a lot of added sugar — and while it’s great for pie, it’s not meant for soup.
Coconut Milk – Buy canned whole-fat coconut milk, not the coconut beverage that comes in a box. The canned kind is similar to heavy cream and adds loads more flavor and delicious fat.
Plus! It keeps this pumpkin soup vegan. (Psst — if you want a vegan option, sub butter for coconut oil and skip the prosciutto).
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 (only needed if you’re using the prosciutto topping!) – 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 – be sure to use a heavy-bottom pot to prevent the soup from burning.
- Blender (Immersion of Tabletop) – to get everything nice and creamy.
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!
Recipe Variations
Looking to add some variety to your pumpkin soup recipe?? Say no more!
- Make it spicy. MMMMM, some red pepper flakes would really add a great kick to this pumpkin soup recipe and would marry well with the current flavors.
- Add different spices. Go for an Indian version like in this curried butternut squash soup, but simply adding curry, coriander, and cumin.
- Add protein. Ok, this may seem weird, but I love adding shredded chicken and turning this into a low carb chicken soup for a more substantial meal. Diced ham is another great option.
- Add more veggies. You could add in some pureed carrots, 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, 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 they're 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) and 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!
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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:
- Chicken Enchilada Soup. Creamy, zesty, and full of all the goodies!
- Rotisserie Chicken Soup. Rotisserie chicken adds so much flavor to everything!
- Chicken Curry Soup. Coconut milk, curry, and fresh herbs, OH MY!
- Thai Chicken Soup. I love adding zoodles to this one.
- Low Carb Beef Stew. There is nothing more heartwarming than 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!
Nica
So good and easy!Thanks for the fantastic recipe!
Lindsey
Hello Nica I’m so happy you enjoyed it as much as I do! 😊