This soup brings together cozy pumpkin, citrusy lemongrass, and fragrant lime leaf for a bowl that feels both comforting and fresh. It’s creamy without being heavy, and it fits neatly into a keto lifestyle. You get a balance of sweet-savory pumpkin, gentle heat, and lively aromatics.
It’s the kind of soup you make once, then crave again next week. And the best part: it’s simple enough for a weeknight but special enough for guests.
Why This Recipe Works
This soup leans on low-carb pumpkin, silky coconut milk, and clean aromatics for big flavor without the carbs. Lemongrass and lime leaf bring brightness that keeps the soup from feeling too rich.
A quick sauté deepens the aromatics, while simmering marries everything together. Blending turns it smooth and luxurious, with natural sweetness from pumpkin—no sugar needed. A squeeze of lime at the end ties all the flavors together.
Shopping List
- Pumpkin (about 2 pounds peeled and cubed) or canned pumpkin puree (unsweetened)
- Lemongrass stalks (2, trimmed and lightly crushed)
- Kaffir lime leaves (4–6, fresh or frozen; or 1–2 strips lime zest if unavailable)
- Chicken or vegetable broth (4 cups, low-sodium)
- Full-fat coconut milk (1 can, 13–14 ounces)
- Onion or shallots (1 medium onion or 2 shallots, chopped)
- Garlic (3 cloves, minced)
- Ginger (1-inch piece, peeled and sliced)
- Coconut oil or avocado oil (2 tablespoons)
- Lime (1, for juice and optional zest)
- Fish sauce (1–2 teaspoons, optional for depth; use tamari or coconut aminos if vegetarian)
- Sea salt and black pepper
- Red chili flakes or fresh chili (optional)
- Fresh cilantro or Thai basil (for garnish, optional)
- Pumpkin seeds (toasted, optional for crunch)
How to Make It
- Prep the aromatics. Trim the lemongrass: remove tough outer layers, then cut each stalk into 3–4 pieces and lightly smash with a knife handle.
Rinse lime leaves. Chop onion, mince garlic, and slice ginger.
- Sauté for flavor. Heat oil in a large pot over medium. Add onion, garlic, and ginger.
Cook 3–4 minutes until fragrant and slightly translucent, stirring often.
- Bloom the herbs. Add lemongrass and lime leaves. Stir for 1–2 minutes to release their oils. This step boosts aroma and depth.
- Add pumpkin and broth. Stir in pumpkin cubes (or canned puree), pour in broth, and bring to a gentle boil.
Reduce to a simmer.
- Simmer until tender. Cook 15–20 minutes for fresh pumpkin, or 8–10 minutes for canned, until flavors meld and pumpkin is very soft.
- Remove tough bits. Fish out lemongrass pieces and lime leaves. They’re too fibrous to blend smoothly.
- Blend until silky. Use an immersion blender to purée until smooth. Or carefully transfer to a blender in batches.
Return to pot.
- Make it creamy. Stir in coconut milk. Simmer 3–5 minutes more. Adjust thickness with extra broth if needed.
- Season. Add salt, pepper, and fish sauce (or tamari) to taste.
If you like heat, sprinkle in chili flakes.
- Brighten. Finish with fresh lime juice and a touch of zest. Taste and fine-tune seasoning.
- Garnish and serve. Ladle into bowls and top with herbs and toasted pumpkin seeds for crunch.
How to Store
- Refrigerator: Keep in an airtight container up to 4 days. Flavors deepen by day two.
- Freezer: Freeze up to 3 months.
Cool completely, portion, and leave headspace for expansion.
- Reheat: Warm gently on the stove over low heat, stirring often. Add a splash of broth if it thickens.
Health Benefits
- Keto-friendly: Pumpkin is lower in net carbs than many starchy vegetables, especially when portioned wisely and balanced with fats.
- Healthy fats: Full-fat coconut milk provides satisfying fats that support ketosis and help with satiety.
- Micronutrients: Pumpkin brings vitamin A, potassium, and fiber. Ginger and garlic add antioxidants and support digestion.
- Light yet nourishing: The broth base keeps it gentle on the stomach, while aromatics add flavor without extra carbs.
Pitfalls to Watch Out For
- Using sweetened pumpkin: Always choose unsweetened pumpkin puree.
Check labels for hidden sugars.
- Skipping the strain: If you don’t remove lemongrass and lime leaves before blending, you’ll get stringy bits and a gritty texture.
- Over-thinning: Add broth gradually. It’s easier to thin a thick soup than to fix a watery one.
- Under-seasoning: Coconut milk softens flavors. Salt, acid (lime), and a touch of umami (fish sauce) bring it to life.
- Too much heat: Chili is optional.
Start small—lemongrass and lime leaf are delicate and can be overshadowed.
Recipe Variations
- Protein boost: Add shredded rotisserie chicken, sautéed shrimp, or soft tofu cubes for extra protein.
- Roasted pumpkin: Roast pumpkin cubes with oil and salt at 400°F (200°C) until caramelized. Adds sweetness and depth.
- Thai-inspired curry: Stir in 1–2 tablespoons red curry paste with the aromatics. It adds warmth and complexity.
- Herb swap: If you can’t find lime leaves, use lime zest plus a few torn basil leaves at the end for a fresh lift.
- Extra creamy: Finish with a knob of butter or a swirl of heavy cream for a richer mouthfeel.
- Lower-carb tweak: Use slightly less pumpkin and more broth/coconut milk; the soup stays creamy with fewer carbs per serving.
FAQ
Can I use canned pumpkin?
Yes.
Use unsweetened canned pumpkin puree. It saves time and blends ultra-smooth. You may need less simmer time—about 10 minutes is enough to bring flavors together.
What if I can’t find lemongrass or lime leaves?
Use the zest of one lime and an extra squeeze of lime juice.
You can also add a small strip of lemon zest for a similar citrus note. The flavor won’t be identical, but it will still be bright and delicious.
Is this soup spicy?
Not by default. The base is aromatic and citrusy, not hot.
If you want heat, add chili flakes or sliced fresh chili to taste.
How can I thicken the soup without flour?
Blend thoroughly and simmer uncovered to reduce slightly. Roasting the pumpkin first also creates a thicker texture. A small extra scoop of pumpkin puree can help if needed.
How many carbs are in a serving?
Exact numbers vary with brands and portions, but a typical serving is roughly 8–12g net carbs, assuming full-fat coconut milk and moderate pumpkin.
For stricter keto, reduce pumpkin slightly and add more broth.
Can I make it ahead?
Absolutely. It keeps well for up to 4 days and freezes beautifully. Add fresh lime juice and herbs just before serving for the brightest flavor.
What protein pairs best?
Shredded chicken, poached shrimp, or flaky white fish are great options.
For vegetarian, try pan-seared tofu or crispy halloumi cubes.
Which broth should I use?
Low-sodium chicken broth adds body and savoriness. Vegetable broth works well if you want it fully vegetarian. Taste and adjust salt accordingly.
Final Thoughts
This Keto Pumpkin Soup with Lemongrass and Lime Leaf is cozy and refreshing at the same time.
It’s simple to make, easy to adapt, and friendly to your macros. Keep lemongrass and lime leaves in the freezer and you can whip this up any night. Once you taste that silky, citrusy spoonful, it’ll earn a permanent spot in your soup rotation.