Low Carb Pumpkin Cream Soup

Warm, velvety, and packed with autumnal flavors, this Low Carb Pumpkin Cream Soup is the ultimate comfort food for sweater weather that won’t derail your healthy eating goals. Made with wholesome pumpkin puree, creamy unsweetened almond milk, and a touch of heavy cream, it strikes a perfect balance between indulgence and lightness. Sautéed onion and garlic create a savory base, while hints of cinnamon and nutmeg add a cozy, aromatic twist. The addition of chicken broth keeps it hearty yet low carb, and a garnish of fresh sage lends a gourmet finish. Perfect for a quick weeknight dinner or as an elegant starter, this keto-friendly soup comes together in just 35 minutes and is sure to be a crowd-pleaser.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 2 cups Unsweetened almond milk
• 0.5 cups Heavy cream
• 2 cups Chicken broth
• 2 tablespoons Unsalted butter
• 1 small Onion, chopped
• 2 Garlic cloves, minced
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 1 tablespoon Chopped fresh sage

Directions

Step 1

In a large pot, melt the unsalted butter over medium heat.

Step 2

Add the chopped onion and minced garlic to the pot, and sauté until the onion becomes translucent and soft, about 5 minutes.

Step 3

Stir in the ground cinnamon and ground nutmeg, cooking for another minute until the spices become fragrant.

Step 4

Add the pumpkin puree and chicken broth to the pot. Stir to combine and bring the mixture to a gentle simmer.

Step 5

Pour in the unsweetened almond milk and continue to simmer for 10 minutes, allowing the flavors to meld.

Step 6

Using an immersion blender, blend the soup until smooth. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth, then return it to the pot.

Step 7

Stir in the heavy cream, salt, and black pepper. Adjust seasoning to taste.

Step 8

Simmer the soup for an additional 5 minutes until heated through.

Step 9

Serve the soup hot, garnished with chopped fresh sage for a pop of color and flavor.

Nutrition Facts

Serving size	(1694.5g)

Amount per serving	% Daily Value*
Calories	1042.1

Total Fat 84.5g	0%
Saturated Fat 42.7g	0%
Polyunsaturated Fat 5.1g
Cholesterol 191.8mg	0%
Sodium 2693.8mg	0%
Total Carbohydrate 54.6g	0%
Dietary Fiber 17.3g	0%
Total Sugars 20.0g
Protein 16.6g	0%

Vitamin D 175.7IU	0%
Calcium 1074.2mg	0%
Iron 10.5mg	0%
Potassium 1723.7mg	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: 72.8%

Protein: 6.4%

Carbs: 20.9%