5 Keto Pumpkin Soup Recipes That’ll Make Fall Your Favorite Season

Cozy, creamy, and totally keto? Yes, pumpkin soup can be all that—without the carb crash. These five recipes bring serious fall flavor while keeping things grain-free, sugar-free, and weeknight-friendly. Whether you’re craving Thai vibes, smoky bacon magic, or a silky vegan bowl, I’ve got you covered. Grab a spoon—your sweater weather menu just found its new MVP.

1. Smoky Bacon & Sage Pumpkin Soup That Feels Like a Hug

This soup is pure comfort with a keto twist. Crispy bacon, browned butter, and fresh sage turn simple pumpkin into something luxurious. It’s a perfect starter for a fall dinner party—or just a reason to stay in and light a candle.

Ingredients:

• 6 slices thick-cut bacon, chopped
• 2 tbsp unsalted butter
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh sage, finely chopped (plus more for garnish)
• 1 tsp smoked paprika
• 1/4 tsp ground nutmeg
• 1/4 tsp black pepper
• 1/2 tsp sea salt (to taste)
• 2 cups pumpkin purée (unsweetened, canned or homemade)
• 3 cups low-sodium chicken bone broth
• 1/2 cup heavy cream
• 1 tbsp apple cider vinegar
• Optional garnish: extra-crispy bacon bits, fried sage leaves, swirl of cream

Instructions:

1. Cook the bacon in a large pot over medium heat until crisp. Remove with a slotted spoon and set aside. Leave 1–2 tbsp bacon fat in the pot.
2. Add butter to the pot. When it foams and turns golden, stir in onion. Sauté 4–5 minutes until translucent. Add garlic and sage; cook 30 seconds.
3. Stir in smoked paprika, nutmeg, pepper, and salt. Toast the spices for 20 seconds.
4. Add pumpkin purée and bone broth. Whisk until smooth. Bring to a gentle simmer and cook 10 minutes to meld flavors.
5. Reduce heat to low. Stir in heavy cream and apple cider vinegar. Simmer 2–3 minutes more. Adjust seasoning to taste.
6. Blend with an immersion blender for extra silkiness (optional). Do not overblend if you like texture.

Top with the crispy bacon, a few fried sage leaves, and a swirl of cream. Want it spicier? Add a pinch of cayenne. For extra smokiness, use smoked salt or a drop of liquid smoke. Serve with a side of buttered almond flour biscuits for a keto feast.

2. Thai-Inspired Coconut Pumpkin Soup With Chili-Lime Heat

Bright, creamy, and just the right amount of spicy, this soup brings Thai flavors without the carbs. Coconut milk keeps it luscious while lime and chili wake everything up. It’s a weeknight hero that tastes like takeout—minus the sugar.

Ingredients:

• 1 tbsp avocado oil
• 1 small shallot, thinly sliced
• 1 tbsp red curry paste (check for low sugar)
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 2 cups pumpkin purée (unsweetened)
• 1 can (13.5 oz) full-fat coconut milk
• 2 cups chicken or vegetable broth
• 1 tbsp fish sauce (or tamari for vegetarian)
• 1–2 tsp granular keto sweetener (optional, to balance heat)
• Juice of 1 lime, plus extra wedges
• 1 small red chili, thinly sliced (optional)
• Sea salt to taste
• Garnishes: fresh cilantro, sliced scallions, toasted coconut flakes, chili oil

Instructions:

1. Heat avocado oil in a pot over medium. Sauté shallot 2–3 minutes until softened.
2. Add red curry paste, garlic, and ginger. Stir 30–45 seconds until fragrant.
3. Whisk in pumpkin purée, coconut milk, and broth. Simmer gently for 8–10 minutes.
4. Stir in fish sauce, sweetener if using, and lime juice. Taste and adjust salt and heat.
5. Blend briefly if you want it ultra-smooth. Keep warm—do not let it boil hard.

Garnish with cilantro, scallions, and a drizzle of chili oil. Add poached shrimp or shredded rotisserie chicken for protein. Want it extra-limey? Serve with wedges and let everyone customize. Seriously, this one is a crowd-pleaser.

3. Creamy Cauli-Pumpkin Bisque With Parmesan Crisps

This bisque is silk in a bowl—thanks to cauliflower blending with pumpkin for body without carbs. A splash of cream cheese makes it rich without being heavy. The crispy Parmesan toppers? They’re the crunchy, salty finish you’ll crave.

Ingredients:

• 1 tbsp olive oil
• 1 tbsp butter
• 1 leek, white and light green parts, sliced
• 2 cloves garlic, minced
• 2 cups cauliflower florets
• 2 cups pumpkin purée
• 3 cups vegetable or chicken broth
• 3 oz cream cheese, softened
• 1/2 cup heavy cream
• 1/2 tsp white pepper
• 1/2 tsp sea salt (to taste)
• 1 tsp lemon juice
• For Parmesan crisps: 1 cup freshly grated Parmesan
• Optional garnish: chives, cracked black pepper, drizzle of olive oil

Instructions:

1. Preheat oven to 375°F (190°C) for Parmesan crisps. Line a baking sheet with parchment. Spoon 2-tbsp mounds of Parmesan, then flatten into circles. Bake 6–8 minutes until golden. Cool to crisp.
2. Heat olive oil and butter in a pot over medium. Sauté leek 4 minutes until soft. Add garlic; cook 30 seconds.
3. Add cauliflower, pumpkin, and broth. Simmer 12–15 minutes until cauliflower is very tender.
4. Blend with an immersion blender until velvety. Stir in cream cheese and heavy cream until smooth. Season with white pepper, salt, and lemon juice.
5. Warm gently 2 minutes more. Do not boil after adding dairy.

Serve hot with Parmesan crisps perched on top and a sprinkle of chives. For a flavor twist, add a pinch of truffle salt or a swirl of pesto. Meal prep tip: this reheats like a dream, so make a double batch.

4. Spiced Roasted Pumpkin Soup With Garlic Ghee Drizzle

Roasting your pumpkin first makes this soup deeply caramelized and complex. The garlic ghee drizzle is the finishing move that makes everyone ask, “What’s in this?” It’s simple, elegant, and perfect for guests.

Ingredients:

• 3 lbs sugar pumpkin or kabocha, seeded and cut into wedges
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp cinnamon
• 1/4 tsp cayenne (optional)
• Sea salt and black pepper, to taste
• 1 tbsp avocado oil (for soup base)
• 1 small onion, chopped
• 3 cloves garlic, minced
• 4 cups chicken or vegetable broth
• 1/2 cup coconut cream or heavy cream
• 1 tbsp lemon juice
• For garlic ghee: 3 tbsp ghee, 1 clove garlic grated, pinch of salt
• Optional garnish: pumpkin seeds, chopped parsley

Instructions:

1. Preheat oven to 400°F (205°C). Toss pumpkin wedges with olive oil, cumin, coriander, cinnamon, cayenne, salt, and pepper. Roast 30–40 minutes until tender and caramelized. Cool slightly and scoop flesh from skins.
2. Heat avocado oil in a pot over medium. Sauté onion 4–5 minutes. Add garlic; cook 30 seconds.
3. Add roasted pumpkin and broth. Simmer 10 minutes, then blend until smooth and silky.
4. Stir in coconut cream or heavy cream and lemon juice. Adjust salt and pepper.
5. Make garlic ghee: warm ghee in a small pan, stir in grated garlic and a pinch of salt; heat 30 seconds until fragrant.

Ladle soup into bowls and drizzle with garlic ghee. Sprinkle pumpkin seeds and parsley for crunch and color. Short on time? Use canned pumpkin and add 1/2 tsp extra cumin to mimic roasted depth—no one will know.

5. Velvet Vegan Pumpkin Soup With Miso & Tahini

Plant-based and ultra-creamy without dairy, this soup leans on tahini for body and white miso for that savory oomph. It’s elegant but totally doable on a Tuesday. Even the non-vegans will ask for seconds—trust me.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tsp ground turmeric
• 1/2 tsp ground ginger (or 1 tsp fresh grated)
• 2 cups pumpkin purée
• 3 cups vegetable broth
• 2 tbsp tahini
• 1 tbsp white miso paste
• 1/4 tsp black pepper
• Sea salt to taste
• Juice of 1/2 lemon
• Optional toppings: toasted sesame seeds, chili crisp, sliced scallions, drizzle of olive oil

Instructions:

1. Warm olive oil in a pot over medium heat. Sauté onion 4 minutes until soft. Add garlic; cook 30 seconds.
2. Stir in turmeric and ginger; toast 20 seconds. Add pumpkin and broth; whisk smooth. Simmer 8–10 minutes.
3. Blend until very creamy. Whisk in tahini, miso, pepper, and salt to taste. Do not boil after adding miso.
4. Finish with lemon juice. Adjust thickness with a splash of broth if needed.

Top with sesame seeds and a little chili crisp for heat. Want protein? Add cubes of crispy tofu or shredded rotisserie chicken if you’re not strictly vegan. This one also freezes beautifully—future you will be thrilled.

Keto Tips & Swaps You’ll Love

• Choose unsweetened pumpkin purée—no pie filling.
• Use full-fat coconut milk or heavy cream for satiety and silkiness.
• Bump protein with collagen peptides, shredded chicken, or crumbled sausage.
• For crunch, lean on nuts, seeds, or Parmesan crisps instead of croutons.
• Batch cook and freeze in single servings for fast lunches.

There you go—five ways to turn humble pumpkin into a keto-friendly, spoon-worthy obsession. Pick one, grab a pot, and let your kitchen smell like fall. Your cozy night in just got a delicious upgrade.

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