Keto Pumpkin Soup

For the crisp autumn days, this Pumpkin Soup will surely hit the spot! You can pair this with a side salad and keto-friendly bread to create the perfect meal. If you are looking for a fan favorite to bring to a fall gathering, double this recipe and share it with friends!


  • 2 cups pumpkin puree
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 cups chicken or vegetable broth
  • 1 cup unsweetened almond milk or coconut milk
  • 2 tablespoons unsalted butter
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • Salt and pepper to taste
  • Optional toppings: chopped fresh parsley, pumpkin seeds, sour cream


  • In a large pot or Dutch oven, melt the butter over medium heat.
  • Add the chopped onion and minced garlic to the pot and sauté until softened and fragrant.
  • Stir in the ground cumin, ground cinnamon, and ground nutmeg, and cook for an additional minute to toast the spices.
  • Add the pumpkin puree and chicken or vegetable broth to the pot, stirring to combine.
  • Bring the mixture to a simmer and let it cook for about 10 minutes to allow the flavors to meld together.
  • Reduce the heat to low and stir in the almond milk or coconut milk. Simmer for another 5 minutes.
  • Using an immersion blender or a countertop blender, puree the soup until smooth and creamy. Be careful when blending hot liquids.
  • Season with salt and pepper to taste.
  • Ladle the soup into bowls and garnish with your desired toppings, such as chopped fresh parsley, pumpkin seeds, or a dollop of sour cream.