Completely Keto Pumpkin Soup


Completely Keto Pumpkin Soup

Course: Soup
Cuisine: American
Keyword: Pumpkin Soup
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 12

Pumpkin is not a super low carb item. If you limit yourself to a 1/2 cup serving it will be around 4 net carbs. If you really monitor yourself the rest of the day, enjoy a full cup for around 8 carbs. There's no reason to deprive yourself on Keto



  • 2 lbs pumpkin
  • 1 tbsp coconut oil
  • 1 tbsp yellow mustard seeds
  • 1 clove garlic crushed
  • 1 onion chopped
  • 1 stalk celery
  • 1 red chilli pepper chopped
  • 3.75 cups chicken broth
  • 5 tbsp coconut cream
  • 1 tsp Himalayan salt
  • 1/2 tsp black pepper


  1. Halve pumpkin and remove the seeds.  Remove the skin and dice the flesh. Heat the oil in a large stock pot.  Fry mustard seeds until they begin to pop. Stir in garlic, onion, celery, and chili pepper. Stir fry for 1 to 2 minutes.

  2. Add the pumpkin flesh and chicken broth. Bring it to a boil. Reduce heat, cover and simmer for 30 minutes. Vegetables should be tender.

  3. Use immersion blender until smooth. Stir in coconut cream. Add salt and pepper. If you like garnish with cilantro or dill.

Recipe Notes

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