You know that moment when the weather flips and your body screams for comfort food—but your goals say “stay sharp”? This soup is the cheat code. Roasted garlic makes it taste like you spent all day cooking; pumpkin keeps it velvety without the carb crash.
It’s buttery, savory, and secretly good for you. Make it once, meal-prep it twice, and watch your week get easier (and tastier).
Why This Recipe Works
Roasted garlic is the flavor multiplier. When garlic roasts, it loses the bite and turns sweet and deeply aromatic, which anchors the soup’s savory backbone.
Pumpkin brings natural creaminess and mild sweetness without adding a carb bomb. Combine that with heavy cream and bone broth, and you’ve got a rich texture, stable fats, and protein-friendly balance.
Spices do the heavy lifting here—smoked paprika and thyme give warmth and cozy depth. A splash of apple cider vinegar brightens everything so it never tastes muddy.
The whole thing blends into a silky bowl that feels indulgent but stays keto-friendly. Basically, it’s the kind of soup that tastes restaurant-level without complicated steps.
What Goes Into This Recipe – Ingredients
- 1 whole head of garlic
- 2 tbsp olive oil, divided
- 1 small yellow onion, diced
- 2 tbsp unsalted butter
- 2 cups pumpkin puree (unsweetened; not pumpkin pie filling)
- 3 cups chicken bone broth (or low-sodium chicken broth)
- 1/2 cup heavy cream (or full-fat coconut milk for dairy-free)
- 1 tsp smoked paprika
- 1 tsp dried thyme (or 2 tsp fresh)
- 1/2 tsp ground nutmeg
- 1/4 tsp cayenne pepper (optional, for gentle heat)
- 1–1.5 tsp sea salt, to taste
- 1/2 tsp black pepper
- 1–2 tsp apple cider vinegar or fresh lemon juice, to finish
- Optional garnishes: crispy bacon crumbles, pumpkin seeds (pepitas), a drizzle of olive oil or cream, chopped chives
Step-by-Step Instructions
- Roast the garlic. Preheat oven to 400°F (200°C). Slice the top off a head of garlic to expose cloves.
Drizzle with 1 tbsp olive oil, wrap in foil, and roast 35–40 minutes until soft and caramelized. Let cool, then squeeze out the cloves.
- Sweat the aromatics. In a pot over medium heat, add remaining 1 tbsp olive oil and butter. Add onion with a pinch of salt and cook 5–7 minutes until translucent and lightly golden.
No rush—this is flavor time.
- Bloom the spices. Stir in smoked paprika, thyme, nutmeg, and cayenne. Cook 30–45 seconds until fragrant. If it smells incredible, you’re doing it right.
- Add pumpkin and broth. Stir in pumpkin puree and bone broth.
Mix well to combine. Squeeze in the roasted garlic cloves and break them up with your spoon.
- Simmer. Bring to a gentle simmer and cook 10–12 minutes to let flavors marry. Don’t boil aggressively—think spa day, not CrossFit.
- Blend smooth. Use an immersion blender right in the pot to puree until silky.
Or carefully transfer to a blender in batches. Return to pot if needed.
- Finish creamy. Stir in heavy cream. Simmer 2 more minutes.
Taste and season with salt and pepper. Add apple cider vinegar or lemon juice to brighten.
- Garnish and serve. Ladle into bowls and top with bacon, pepitas, chives, or a swirl of cream. Snap a pic.
You earned it.
How to Store
- Fridge: Store in an airtight container up to 4–5 days. It thickens slightly; thin with a splash of broth or cream when reheating.
- Freezer: Cool completely, then freeze up to 2–3 months. Leave some headspace for expansion.
Thaw in the fridge overnight.
- Reheat: Warm gently on the stove over low-medium heat, stirring often. Avoid boiling to prevent splitting the cream.
- Meal prep tip: Freeze in single-serve portions for grab-and-go lunches. Future you says thanks.
Health Benefits
- Keto-friendly macros: Pumpkin is lower in net carbs than many starchy vegetables, and the fat from cream and butter keeps you satisfied and supports steady energy.
- Micronutrient-packed: Pumpkin brings beta-carotene (vitamin A precursor) for eye and skin health.
Garlic and onion add antioxidants and supportive compounds.
- Protein support: Bone broth contributes collagen and minerals, making the soup more satiating and gut-friendly, IMO.
- Anti-inflammatory spices: Paprika and thyme offer polyphenols that support overall wellness, without tasting like a health sermon.
Don’t Make These Errors
- Using pumpkin pie filling: It’s loaded with sugar and spices you can’t control. You want plain pumpkin puree, full stop.
- Skipping the roast on garlic: Raw garlic is harsh and will dominate. Roasting turns it sweet and spreadable—non-negotiable for this flavor profile.
- Boiling after adding cream: High heat can cause curdling and a greasy texture.
Keep it gentle.
- Under-salting: Pumpkin is mild; season in layers and finish with a final taste test.
- Forgetting acidity: Without that splash of vinegar or lemon, the soup can taste flat. Brightness = balance.
Variations You Can Try
- Dairy-free: Swap heavy cream for full-fat coconut milk and butter for ghee or extra olive oil. Still ultra-creamy.
- Protein boost: Stir in shredded rotisserie chicken or top with seared shrimp.
Now it’s a full meal with serious staying power.
- Heat lovers: Add 1–2 tsp red curry paste or a diced chipotle in adobo for smoky spice.
- Herb-forward: Finish with fresh sage and rosemary sautéed in butter until crispy. Chef’s kiss.
- Crunch factor: Top with toasted pepitas tossed in smoked paprika and sea salt. Texture = satisfaction.
- Ultra-silky: Add 2 oz cream cheese during the blend for a richer, tangier body.
FYI: it’s dangerously good.
FAQ
Is pumpkin keto?
In moderation, yes. Pumpkin is lower in net carbs than sweet potatoes or regular potatoes. When portioned correctly and paired with fats (like in this soup), it fits well in a keto or low-carb lifestyle.
Can I use fresh pumpkin instead of canned?
Absolutely.
Roast cubed pumpkin (or halved sugar pumpkin) until tender, then puree. Aim for about 2 cups finished puree. Make sure it’s well-drained so the soup doesn’t get watery.
What if I don’t have bone broth?
Use low-sodium chicken broth or vegetable broth.
Bone broth adds protein and body, but the recipe still works great without it.
How can I make it thicker?
Simmer a few extra minutes to reduce, or blend in 2–3 tablespoons of cream cheese or mascarpone. Alternatively, add a bit more pumpkin puree.
Will coconut milk make it taste like coconut?
Full-fat coconut milk adds richness with only a subtle coconut note, which pairs nicely with pumpkin and spices. If you’re sensitive to it, use less and supplement with olive oil.
Can I make this in a slow cooker?
Yes.
Sauté onion and bloom spices on the stovetop first for best flavor. Then add everything except the cream to the slow cooker and cook on Low 4–6 hours. Blend and stir in cream at the end.
Is it spicy?
Only if you want it to be.
The base is cozy and mellow; adjust cayenne or add chili oil for heat. Keep it kid-friendly by skipping the spice and letting adults add heat at the table.
How many servings does this make?
About 4–5 bowls, depending on portion size. Double the batch if you’re meal prepping or feeding a hungry crew.
Can I use butternut squash instead?
Yes, butternut is a great swap with a slightly sweeter profile.
Keep the same amounts and method; you may need a touch more acid to balance.
What can I serve with it?
Try a simple arugula salad with lemon and olive oil, keto-friendly cheddar crisps, or roasted sausage on the side. Balance the richness with something fresh or salty.
Wrapping Up
This Roasted Garlic and Pumpkin Keto Soup checks every box: fast weeknight hero, meal-prep wizard, and flavor powerhouse. It’s creamy without carb overload, cozy without the food coma, and impressive without stress.
Stock your pantry with pumpkin, keep a head of garlic on deck, and you’ve got instant comfort any night of the week. One pot, big flavor, repeat-worthy results—what’s not to love?
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