Keto Pumpkin Soup Recipe

"This creamy fall favorite is perfect for those following a keto or low-carb diet, and the whole family will love it! I use bone broth if I have it on hand, however chicken stock works just as well. Use a keto-friendly brown sugar substitute that measures 1:1 like sugar, such as Lakanto® Golden or Swerve® Brown Sugar Substitute."


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  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons zero-calorie brown sugar substitute (such as Lakanto Golden®)
  • 1 1/2 teaspoons pumpkin pie spice
  • 1 teaspoon salt
  • 2 1/2 cups chicken stock
  • 1 (15 ounce) can pumpkin puree
  • 1 cup heavy cream
  • 2 tablespoons heavy cream, or to taste (optional)
  • 3 tablespoons crushed walnuts (optional)
  • Directions

  • Prep
  • Cook
  • Ready In
    1. Heat oil in a saucepan over medium heat. Add onion and saute for 2 to 3 minutes. Reduce heat to medium-low and add garlic. Saute until onion is beginning to soften, 2 to 3 more minutes. Stir in sugar substitute, pumpkin pie spice, and salt. Pour in chicken stock and stir to combine. Whisk in pumpkin puree, cover, and simmer over medium-low heat for 10 minutes.
    2. Blend soup carefully until smooth using an immersion blender. Stir in 1 cup heavy cream and adjust salt, if necessary. Garnish with a drizzle of heavy cream and crushed walnuts.


    • Cook’s Notes:
    • If you do not have an immersion blender, blend soup in batches in a blender.
    • Add an extra tablespoon of sweetener if you prefer your soup a little sweeter.

    Nutrition Facts

    Per Serving: 244 calories;20.8 g fat;9.6 g carbohydrates;7.1 g protein;58 mg cholesterol;863 mg sodium.Full nutrition
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