Savory Keto Pumpkin Soup

Enough with the sweet coconut milk and cinnamon already! Sometimes I'm in the mood for sweet, but sometimes soup should just be savory. So, for this version of Savory Keto Pumpkin Soup I simmered nutritious bone broth with aromatic garlic and onions and then added hints of earthy sage and turmeric. It's simple and easy, yet the perfect soup for a cool fall evening. 🍂

Ingredients

The amount of salt and pepper you need will mostly depend on the broth you use. Some broths are very salty and some are low-sodium. Just taste the soup and adjust as needed.

The turmeric is optional. I added it not only because of the flavor, but also because it's a healthy anti-inflammatory and antioxidant. Plus, it also enhances the yellow/orange color of the pumpkin and gives your soup a nice golden glow.

If you wanted to add in some extra spice you could stir in some chili powder, cayenne, curry powder or ginger.

Carbs

This Savory Keto Pumpkin Soup has 8.6g net carbs per serving, which is a bit on the high end if you are strict keto. However, each serving also contains 24g of fats, so it's a hearty and filling. If you wanted to cut back on the carbs, you could omit the onion and add some powdered onion instead. You could also reduce the amount of pumpkin you use.

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📖 Recipe

Savory Keto Pumpkin Soup

Savory Keto Pumpkin Soup with nutritious bone broth, aromatic garlic & onions, and hints of earthy sage & turmeric.

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Prep Time: 5 minutes minutes

Cook Time: 25 minutes minutes

Servings: 4

Ingredients

 

USAMetric

1x2x3x

• ½ medium onion
• 1 tablespoon minced garlic
• 4 tablespoon butter
• 1 teaspoon powdered sage
• salt and pepper to taste
• 16 oz chicken bone broth
• 15 oz can of pumpkin puree (or you could roast and mash a fresh pumpkin)
• 1 teaspoon turmeric
• ½ cup heavy cream
• 1 tablespoon pumpkin seeds (to garnish)

Instructions

 

• Roughly chop the onion. Add the onion, garlic, butter, salt, pepper and sage to a large pot and turn on the heat to medium-high. Cook for 5 minutes, until fragrant.
• Add the broth and pumpkin. Wait for the soup to start boiling, then turn down the heat to medium-low and simmer for 20 minutes. Taste the soup and add more salt and pepper if needed.
• Turn off the heat. Use an immersion blender to blend the soup until all onion chunks are gone (this step is optional). Be careful not to splatter the hot soup!
• Stir in the cream and turmeric. Garnish each bowl with pumpkin seeds.

Notes

The amount of salt and pepper you need will mostly depend on the broth you use. Some broths are very salty and some are low-sodium. Just taste the soup and adjust as needed.

Nutrition

Nutrition Facts

Savory Keto Pumpkin Soup

Amount per Serving

Calories

267.3

% Daily Value*

Fat

 

24.1

g

37

%

Saturated Fat

 

14.5

g

91

%

Trans Fat

 

0.5

g

Polyunsaturated Fat

 

1.4

g

Monounsaturated Fat

 

6.6

g

Cholesterol

 

70.9

mg

24

%

Sodium

 

532.7

mg

23

%

Potassium

 

383.7

mg

11

%

Carbohydrates

 

12.1

g

4

%

Fiber

 

3.5

g

15

%

Sugar

 

4.2

g

5

%

Net Carbs

 

8.6

g

Protein

 

3.4

g

7

%

Vitamin A

 

17335.5

IU

347

%

Vitamin C

 

14.3

mg

17

%

Calcium

 

65.1

mg

7

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.