Best Keto Pumpkin Soup Recipes

KETO PUMPKIN SOUP

Keto Pumpkin Soup image

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.

Provided by France C

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Squash Soup Recipes Pumpkin Soup Recipes

Time 25m

Yield 6

Number Of Ingredients 11

Ingredients

1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
2 tablespoons zero-calorie brown sugar substitute (such as Lakanto Golden®)
1 ½ teaspoons pumpkin pie spice
1 teaspoon salt
2 ½ cups chicken stock
1 (15 ounce) can pumpkin puree
1 cup heavy cream
2 tablespoons heavy cream, or to taste
3 tablespoons crushed walnuts

Steps:

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.
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.

Nutrition Facts : Calories 243.5 calories, Carbohydrate 9.6 g, Cholesterol 58.1 mg, Fat 20.8 g, Fiber 2.6 g, Protein 7.1 g, SaturatedFat 10.5 g, Sodium 862.8 mg, Sugar 3.2 g

INSTANT POT® KETO PUMPKIN SOUP WITH SAUSAGE

Instant Pot® Keto Pumpkin Soup with Sausage image

This pumpkin soup made in the Instant Pot® is comforting with the flavors of fall.

Provided by thedailygourmet

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Squash Soup Recipes Pumpkin Soup Recipes

Time 35m

Yield 6

Number Of Ingredients 9

Ingredients

1 tablespoon butter
½ pound pork sausage
½ cup chopped onion
1 (15 ounce) can pumpkin puree
3 cups chicken broth
⅓ cup heavy cream
¾ teaspoon salt, or to taste
½ teaspoon crumbled dried sage
¼ teaspoon granulated garlic

Steps:

Turn on a multi-functional pressure cooker (such as Instant Pot®) and select Saute function and allow pot to heat. Add butter and melt. Add sausage and chopped onion. Stir until sausage is crumbled and onions are browned, about 5 minutes. Stir in pumpkin and 1 cup of chicken broth. Add remaining 2 cups chicken broth, 1 cup at a time, stirring well after each addition. Close and lock the lid. Cancel Saute function.
Select Soup setting according to manufacturer's instructions; set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.
Release pressure carefully using the quick-release method according to manufacturer's instructions, about 5 minutes. Unlock and remove the lid. Stir in cream, salt, sage, and garlic. Serve immediately.

Nutrition Facts : Calories 197.6 calories, Carbohydrate 8.4 g, Cholesterol 47.8 mg, Fat 15.4 g, Fiber 2.3 g, Protein 7 g, SaturatedFat 7.2 g, Sodium 1399.3 mg, Sugar 3.5 g