Pumpkin is low in calories and carbohydrates and packed with fiber, vitamins A and C, and antioxidants that support immune health, eye health, and skin vitality.

According to the Cleveland Clinic, pumpkin’s high beta-carotene content helps protect against chronic diseases and supports healthy vision. Additionally, Healthline highlights that pumpkin is nutrient-dense and promotes digestive health due to its fiber content, making it an excellent ingredient for keto-friendly and vegetarian meals.

Pumpkin’s natural, rich flavor stands out beautifully with just a few key ingredients, creating a creamy and deliciously satisfying soup.

While it’s fun to experiment with elaborate variations now and then, I find myself returning to this straightforward recipe time and time again—it’s comforting, flavorful, and effortlessly easy to prepare.

Enjoy a bowl of this creamy delight, knowing you’re nourishing your body with wholesome goodness!

Print Recipe

Simple Pumpkin Soup

Cooking Method: Stewing Cuisine: American Courses: Keto Lunch, Keto-Dinner, Low-carb Dinner, Low-carb Lunch Recipe Keys: Gluten Free Keto Low Carb V Vegetarian

Difficulty: Beginner Prep Time 5 mins Cook Time 10 mins Total Time 15 mins

Servings: 1 Calories: 110 kcal

Dietary:

Keto Diet Low-Carb Diet Vegetarian Diet

Description

Indulge in the velvety goodness of this Simple Pumpkin Soup, a perfect keto-friendly comfort food. Made with creamy pumpkin puree, aromatic spices, and rich, wholesome ingredients, this soup delivers a warm, satisfying meal low in carbs yet bursting with flavor. It is ideal for a quick, nutritious lunch or a cozy night!

Ingredients

Servings

• 1 ¹⁄₂ cups pumpkin (cut into 1-inch squares)

• 1 tsp butter (unsalted)

• ¹⁄₄ cup vegetable stock

• 1 tsp pumpkin seeds

INSTRUCTIONS

1. In a saucepan, add the cut pumpkin pieces and enough water to cover. Simmer and cook until tender, about 5-10 minutes.

2. Add the cooked pumpkin, butter, and vegetable stock to a food processor or blender.

3. Blend until smooth. If needed, return to the saucepan and reheat. Top with pumpkin seeds and serve.

Nutrition Facts

Servings 1

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Amount Per Serving

Calories 110kcal

% Daily Value *

Total Fat 5g8%

Saturated Fat 3g15%

Sodium 130mg6%

Potassium 490mg15%

Total Carbohydrate 8g3%

Dietary Fiber 3.5g15%

Sugars 5g

Protein 2.5g5%

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Vitamin A 9500 IU

Vitamin C 10 mg

Calcium 30 mg

Iron 1.5 mg

Magnesium 25 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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