Keto Pumpkin Cream Soup

Indulge in the cozy, autumnal flavors of Keto Pumpkin Cream Soup, a low-carb twist on a classic comfort dish that's both creamy and satisfying. Featuring velvety pumpkin puree combined with unsweetened almond milk, heavy cream, and fragrant spices like cinnamon, nutmeg, and ginger, this soup delivers rich, warm flavors perfect for chilly days. Fresh sage adds a touch of earthiness, while a blend of butter, olive oil, and sautéed garlic and onion creates a deeply savory base. Ready in just 40 minutes, this keto-friendly soup is easy to prepare and perfect as a starter or a light meal. Garnish with crisp sage leaves or a swirl of sour cream for an irresistible finish. Ideal for keto dieters and pumpkin lovers alike, this dish is a delightful, guilt-free way to savor fall's signature ingredient.

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 6

Ingredients

• 2 cups pumpkin puree
• 2 cups unsweetened almond milk
• 1 cup heavy cream
• 2 cups chicken broth
• 2 tablespoons butter
• 1 small, chopped onion
• 2 minced garlic cloves
• 1 teaspoon ground cinnamon
• 0.5 teaspoon ground nutmeg
• 0.5 teaspoon ground ginger
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 6 leaves, thinly sliced fresh sage
• 1 tablespoon olive oil

Directions

Step 1

Begin by heating a large pot over medium heat and add the olive oil and butter. Wait until the butter has melted and starts to foam.

Step 2

Add the chopped onion to the pot and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.

Step 3

Introduce the minced garlic to the pot and cook for an additional minute, stirring constantly to avoid burning.

Step 4

Stir in the pumpkin puree and mix well with the onions and garlic, letting it cook for a couple of minutes.

Step 5

Pour in the chicken broth, almond milk, and heavy cream. Stir the mixture until it's well combined and smooth.

Step 6

Season the soup with ground cinnamon, nutmeg, ginger, salt, and black pepper. Mix the spices through the soup thoroughly.

Step 7

Bring the soup to a gentle simmer and cook for about 15 minutes, allowing the flavors to meld together. Stir occasionally to prevent sticking.

Step 8

After 15 minutes, add the sliced fresh sage to the soup and let it cook for an additional 5 minutes.

Step 9

Use an immersion blender to puree the soup until it's smooth and creamy. Alternatively, carefully transfer the soup in batches to a regular blender, blend it smooth, and return it to the pot.

Step 10

Taste the soup and adjust the seasonings if needed. If the soup is too thick, you can add a bit more almond milk or broth to thin it to your desired consistency.

Step 11

Serve the soup hot, garnished with extra sage leaves or a dollop of sour cream if desired.

Nutrition Facts

Serving size	(1870.8g)

Amount per serving	% Daily Value*
Calories	1603.9

Total Fat 138.0g	0%
Saturated Fat 67.7g	0%
Polyunsaturated Fat 7.2g
Cholesterol 315.6mg	0%
Sodium 4058.4mg	0%
Total Carbohydrate 61.8g	0%
Dietary Fiber 19.2g	0%
Total Sugars 22.3g
Protein 17.5g	0%

Vitamin D 180.2IU	0%
Calcium 1117.9mg	0%
Iron 11.2mg	0%
Potassium 1834.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 79.7%

Protein: 4.5%

Carbs: 15.9%