Low-Carb Pumpkin Soup (Dairy-Free)

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Low-carb pumpkin soup is keto and creamy yet dairy-free, thanks to bone broth, coconut milk, and sugar-free pumpkin puree. Cinnamon, ginger, and cayenne give this gluten-free soup recipe a delicious spice. Warm up with this savory, low-carb soup on a chilly day!

Pumpkin soup coconut milk

Easy Keto Fall Soup

This is your recipe when you want to spice up a keto soup with bone broth. Warming Indian spices combine with pumpkin, making this a favorite recipe for fall or winter. The smell of pumpkin and spice cooking in my kitchen makes my whole home feel cozier.

When it’s cold outside, cooking comfort food makes so much sense. This soup is rich, flavorful, and filling. It’s perfect as a lunch or a side at dinner. I’m so impressed, I’ll consider this for my Thanksgiving menu. You’ll love this velvety and epicurean dish with flavors that play together exquisitely. 

All this, yet it’s one of the easiest soups you can make!

coconut cream pumpkin soup

How to Make Keto Pumpkin Soup

Gather 4 basic ingredients and you’ll have a pumpkin soup recipe made with coconut milk simmering away in less than thirty minutes!

Ingredients

  • Pumpkin puree – Make sure it’s sugar-free! Always check the labels, as sometimes there is added sugar. A 15-ounce can is a perfect size for this recipe.
  • Coconut milk – One (15-ounce) can of coconut milk brings all the creaminess to this recipe. I recommend choosing an organic brand with the highest fat content you can find. Those are the most luxurious tasting. 
  • Bone broth – Homemade is best, so learn how to make beef bone broth on the stovetop or follow my Slow Cooker Beef Bone Broth recipe instead. Either way, it’s a nourishing liquid base for any soup. If you prefer a premade option, I suggest stocking up on a bundle of organic Kettle and Fire bone broth.
  • Spices – The lovely aromatic blend of turmeric, cinnamon, garam masala, cayenne, and ginger, finished with a pinch of salt adds culinary dimensions to this pumpkin soup. Feel free to use ground spices or you can grate in fresh turmeric root and ginger. Add cayenne to taste and turn the heat up as much as you like.
dairy free pumpkin soup

Directions

First, bring the pumpkin puree and coconut milk to a gentle simmer in a saucepan over medium heat.

Next, stir in broth and all the spices.

Then, use an immersion blender or stir briskly with a whisk until well mixed. Make sure to thoroughly blend the soup, especially if you are using fresh turmeric and ginger. You can always transfer a portion of the soup to a Vitamix or high-powered blender if needed. 

Continue cooking at a simmer over medium heat for 15-20 minutes. The liquid will reduce over time as the soup thickens. Periodically stir the soup, making sure nothing sticks to the bottom of the pan.

Finally, divide into bowls and serve warm. Customize the soup by adding a garnish for a final flourish. Add a splash of coconut cream and whole peppercorn, if desired. Maybe add a bit of crunch to this creamy soup with a few sunflower or pumpkin seeds or chopped-up bacon.

You can double the recipe and freeze leftovers for another cozy meal. Once the soup has completely cooled, pour it into an air-tight container or freezer bag. You’ll thank yourself later.

pumpkin soup coconut cream

Dairy-Free Pumpkin Soup Recipe Tips & FAQ

You might be asking these common queries if you’re new to making soup on keto or haven’t made a pumpkin coconut milk soup recipe before. Let me help!

What does pumpkin soup taste like?

Even though this is a pumpkin soup without cream, the coconut cream adds a richness to the soup that is delicious. Bone broth makes it robust and all the aromatic Indian spices provide a savoriness that will leave you wanting another bowl.

How many calories are in pumpkin soup?

Each serving of this soup contains 164kcal. Canned pumpkin soup and restaurant options will vary. Review the ingredient list and nutrition facts to confirm your chocie follows keto marcos.

Is pumpkin soup keto-friendly?

Yes, this soup is definitely keto-friendly. Pumpkin is a non-starchy vegetable that tastes delicious and pairs well with bone broth, coconut milk, and spice. It’s great for keto.

What protein goes with pumpkin soup?

The mildly sweet and aromatic soup is perfect with any roasted fowl like turkey, chicken, and duck. It’s also excellent with a spicy Indian lamb. I love it topped with bacon. But in truth, any meat would benefit from this pumpkin soup by its side. 

What to serve with pumpkin soup?

If you love to dunk bread into a creamy soup, have your favorite keto bread on hand and ready. It’s also lovely with rotisserie chicken or pork chops.

keto vegan pumpkin soup with coconut milk

More Low-Carb Soup Recipes

Keto chicken tortilla soup is another comforting dairy-free soup you’ll like from my friend, chef Jen.

Soup pumpkin coconut milk

Dairy-Free Pumpkin Soup Recipe

Jessica Haggard
Low-Carb Pumpkin Soup is keto and creamy yet dairy-free, thanks to bone broth, coconut milk, and sugar-free pumpkin puree. Cinnamon, ginger, and cayenne give this gluten-free soup recipe a delicious spice. Warm up with this savory, low-carb soup on a chilly day!
4.97 from 56 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Soup
Cuisine Indian
Servings 6 servings
Calories 165 kcal

Ingredients
 
 

Instructions
 

  • Add the pumpkin puree and coconut milk to a saucepan over medium heat and bring to a simmer.
    1 can pumpkin puree, 1 can coconut milk
  • Add broth and all the spices. Use an immersion blender or stir with a whisk to combine the ingredients. Continue cooking at a simmer for 15-20 minutes.
    2 cups bone broth, 1 tablespoon turmeric root powder, 2 teaspoons ground cinnamon, 1 teaspoon garam masala, ½ teaspoon cayenne powder, ½ teaspoon ginger powder, ½ teaspoon salt
  • Divide into bowls and serve warm. Add a splash of coconut cream and whole peppercorn for garnish, if desired.

Notes

I give more details in the post above by elaborating on the directions and sharing helpful tips about storing leftovers and serving this soup. Read the whole post before you make the recipe!

Nutrition & Macros

Calories: 165kcalCarbohydrates: 8gProtein: 5gFat: 14gSaturated Fat: 12gSodium: 236mgFiber: 3gNet Carbohydrates: 5g

To obtain the most accurate representation of the nutritional information in a given recipe, please calculate the nutritional information with the actual ingredients and amounts used, using your preferred nutrition calculator. Under no circumstances shall the this website and the author be responsible for any loss or damage resulting for your reliance on the given nutritional information.

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More Delicious Dairy-Free Pumpkin Recipes

Browse through Healthy Cinnamon Recipes for more seasonal fall treats or Low-Carb Vegetable Recipes if you love easy side dishes.

Originally published October 18, 2018. Updated and republished on Oct 7, 2022.

7 thoughts on “Low-Carb Pumpkin Soup (Dairy-Free)”

  1. 5 stars
    This soup is like Indian food colliding with everything I love about pumpkin flavor. It’s perfect for this time of year and so easy to make!

    Reply

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