Keto Pumpkin Soup With Roasted Red Pepper and Feta – Cozy, Creamy, and Low-Carb

This is the kind of soup that makes weeknights easier and chilly evenings feel warmer. It’s creamy without being heavy, savory with a hint of sweetness, and finished with a salty crumble that keeps each spoonful interesting. Roasted red pepper adds a gentle smokiness that pairs beautifully with pumpkin’s natural sweetness.

Feta brings the tang and a touch of richness without piling on carbs. Simple to make, full of flavor, and easy to customize—this recipe checks all the boxes.

What Makes This Special

This soup leans into bold flavor while staying firmly keto-friendly. Pumpkin gives body and comfort without the starch load you’d get from potatoes.

Roasted red pepper adds depth, color, and a smoky, slightly sweet note. Feta keeps it bright and savory, and a drizzle of olive oil or cream makes it feel luxurious.

• Low-carb and satisfying: Pumpkin has fewer net carbs than many root veggies, especially when used with a rich broth and fats.
• Balanced flavor: Sweet pumpkin, smoky pepper, tangy feta, and warm spices hit every note.
• Quick and flexible: Use canned pumpkin and jarred peppers to save time, or roast fresh if you want a weekend project.
• Meal-prep friendly: Keeps well and reheats like a dream.

Ingredients

• 2 tablespoons extra-virgin olive oil or unsalted butter
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1/2 teaspoon dried thyme or 1 teaspoon fresh thyme leaves
• 1 (15-ounce) can pure pumpkin puree (not pie filling)
• 1 large roasted red bell pepper, chopped (from a jar, drained, or homemade)
• 3 cups low-sodium chicken or vegetable broth
• 1/3 cup heavy cream or full-fat coconut milk (optional for extra creaminess)
• 1/2 teaspoon sea salt, more to taste
• 1/4 teaspoon black pepper
• 1–2 teaspoons apple cider vinegar or lemon juice, to finish
• 1/2 cup feta cheese, crumbled, plus more for serving
• Fresh parsley or chives, chopped, for garnish
• To serve: extra olive oil, chili flakes, and toasted pumpkin seeds (pepitas), optional

Instructions

1. Sauté the aromatics: Heat olive oil or butter in a medium pot over medium heat. Add onion with a pinch of salt and cook 4–5 minutes until softened.Stir in garlic, smoked paprika, cumin, red pepper flakes, and thyme. Cook 30 seconds until fragrant.
2. Add pumpkin and pepper: Stir in pumpkin puree and chopped roasted red pepper. Cook 1 minute to marry the flavors.
3. Pour in broth: Add the broth and bring to a gentle simmer.Reduce heat and simmer 10–12 minutes, stirring occasionally.
4. Blend until smooth: Use an immersion blender to puree the soup until silky. Or carefully transfer to a blender in batches, venting the lid, and blend until smooth. Return to the pot.
5. Enrich and balance: Stir in heavy cream or coconut milk if using.Season with salt and black pepper. Add apple cider vinegar or lemon juice to brighten the flavors.
6. Finish with feta: Stir in most of the feta so it softens slightly but doesn’t fully melt. Taste and adjust seasoning.If you like it thinner, add a splash more broth.
7. Serve: Ladle into bowls and top with extra feta, a drizzle of olive oil, fresh herbs, and pepitas. Add a pinch of chili flakes for heat.

Keeping It Fresh

This soup stores well and often tastes even better the next day. The flavors have time to settle and deepen.

For the best texture, add delicate toppings like extra feta and herbs just before serving.

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze up to 2 months. Cool completely, portion into containers, and leave a little headspace.
• Reheat: Warm gently on the stovetop over low heat. If it thickens in the fridge or freezer, loosen with broth or a splash of water.

Health Benefits

• Keto-friendly fats: Olive oil, cream, and feta add satisfying fats that help keep you full and stabilize energy.
• Fiber and micronutrients: Pumpkin brings fiber, vitamin A (as beta-carotene), potassium, and antioxidants.
• Protein boost: Feta contributes protein and calcium with minimal carbs.
• Inflammation support: Garlic, paprika, and thyme offer antioxidants and flavor without sugar.
• Blood sugar friendly: Lower carb than many traditional creamy soups, especially those thickened with flour or starchy vegetables.

What Not to Do

• Don’t use pumpkin pie filling: It’s sweetened and spiced, which adds sugar and clashes with the savory profile.
• Don’t skip acid: A splash of vinegar or lemon at the end lifts the flavors.Without it, the soup can taste flat.
• Don’t boil after adding cream: High heat can cause dairy to split. Keep it to a gentle simmer.
• Don’t over-thin too early: The soup thickens as it cools. Adjust consistency at the end.
• Don’t forget to season in layers: A little salt with the onions, then adjust after blending.It makes a difference.

Alternatives

• Dairy-free: Use olive oil and full-fat coconut milk instead of butter and cream. Swap feta for a dairy-free, low-carb alternative or toasted pepitas for a salty crunch.
• Protein additions: Add shredded rotisserie chicken, crumbled sausage, or seared shrimp for a heartier bowl.
• Different cheese: Try goat cheese for creaminess, or grated Parmesan for a savory punch. Both are low-carb and melt nicely.
• Fresh roasted pumpkin: Roast peeled cubes of pumpkin or kabocha at 400°F (200°C) with olive oil and salt for 25–30 minutes, then blend into the soup for a deeper flavor.
• Spice swaps: Trade smoked paprika for chipotle powder for a smoky kick, or add a pinch of curry powder for a warm, earthy twist.
• Broth options: Chicken broth for richness, vegetable broth for vegetarian, or bone broth for extra protein and minerals.

Is Pumpkin Keto?

Pumpkin can fit into a keto lifestyle when used in moderate amounts.

It’s lower in net carbs than many starchy vegetables, especially when paired with fats and proteins. A serving of this soup typically keeps carbs in check while delivering fiber and nutrients.

Can I Use Jarred Roasted Red Peppers?

Yes. Jarred roasted peppers are convenient and flavorful.

Just drain them well to avoid thinning the soup, and pat dry if they’re packed in brine.

How Do I Make It Spicier?

Add more red pepper flakes, a pinch of cayenne, or a bit of chipotle in adobo (minced). Adjust slowly—you can always add more heat, but you can’t take it away.

Can I Make It Without a Blender?

Yes, but the texture will be rustic. Mash the pumpkin with a potato masher and finely chop the red pepper.

For a silky finish, an immersion blender is your easiest option.

What Can I Use Instead of Feta?

Goat cheese, ricotta salata, or Parmesan work well. For dairy-free, try a sprinkle of nutritional yeast and toasted pepitas to add savory notes and crunch.

How Many Carbs Are in a Serving?

Exact numbers vary by brand and portion size, but a typical bowl made with canned pumpkin, broth, cream, and feta lands in a keto-friendly range. If you need precise macros, plug your specific ingredients into a nutrition calculator.

Can I Serve This Cold?

It’s best hot or warm, but it can be enjoyed chilled like a savory pumpkin gazpacho.

If serving cold, increase acidity with an extra splash of lemon juice and add more herbs for brightness.

Final Thoughts

Keto Pumpkin Soup with Roasted Red Pepper and Feta is a simple way to bring big flavor to your table without a long ingredient list or complicated steps. It’s creamy, colorful, and comforting, with just enough smoky heat and tang to keep every bite interesting. Keep it as is for an easy weeknight meal, or dress it up with extra toppings and protein for guests.

Either way, it’s a recipe you’ll come back to whenever you want something cozy, nourishing, and low-carb.