Keto Pumpkin Soup

This creamy keto pumpkin soup is a fall favorite and is perfect for those following a keto or low-carb diet. 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.

• Preparation Time: 10 mins
• Cooking Time: 15 mins
• Total Time: 25 mins
• Calories: 244 Calories

Ingredients

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

Recipe Instructions

Step 1

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.

Step 2

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.