This cream of pumpkin and coconut soup is the easiest, fastest low-carb and keto friendly soup recipe ever: there’s no cutting, chopping, roasting, blending or food processing involved. The most advanced meal prepping required here is: opening the cans of pumpkin puree and coconut cream. Even the ginger and garlic are added in paste form, so you don’t need to prep ANYTHING!
I’m not a great fan of soup, personally. Don’t get me wrong, I do love eating soup! But only when it’s given to me. As in, for free and I don’t have to make it. I just don’t get excited enough to put in any hard work for a liquid that isn’t alcohol. Or coffee. Or both.
That’s why I created this easy pumpkin and coconut soup, hands down the easiest and fastest you’ll find in the whole of the internet: this lusciously rich, low-carb and keto friendly recipe is only slightly more difficult to make than straight up canned soup, but that’s just because you need to open two cans instead of one!
Canned soup is rarely a wise choice for a gluten-free, low-carb or keto diet, as it almost always contains extra sugars and carbs added as fillers, thickeners and flavor enhancers.
So, if what you crave is curling up to a hearty bowl – or mug! – of piping hot soup, homemade is the way to go. This creamy pumpkin soup is also dairy-free, as it takes coconut cream instead of heavy cream.
What are the ingredients for the cream of pumpkin and coconut soup
This delicious and creamy low-carb pumpkin and coconut soup takes very few, easy to find ingredients that you most likely have in your pantry right now:
Pumpkin puree – a can of pure, 100% pumpkin puree. Make sure it’s pumpkin puree, and not pie filling, that would be disastrous. Of course, if you really want to, you can use homemade pumpkin puree as well.
Coconut cream – canned coconut cream is the best for this recipe to get as smooth and dreamy as possible. Coconut milk can be used, but its runnier consistency and lesser fat content will make for a thinner and not as rich soup.
Stock or broth – You can choose your flavor here. Chicken broth and vegetable stock are great flavors for this keto pumpkin soup, and you may also use bone broth. If you choose bone broth, you can use half the amount and complete with water, as it is usually saltier and stronger in taste.
Other veggies and spices – Every ingredient of this keto pumpkin and coconut soup was chosen for convenience, without sacrificing flavor: tomato paste, garlic paste and ginger paste (I told you no prepping!) come in as extra veggies, and paprika, cumin and chili flakes give a hot and spicy kick that really balances out the sweetness of the pumpkin and the coconut cream.
Pumpkin puree: canned or homemade
I wanted this to be a super convenient, from kitchen to table in 5 minutes sort of thing, and canned pumpkin is ideal with this concept in mind. But of course, if you have some extra fresh pumpkin at home, you can puree it and use it in this recipe.
If you need detailed instructions on how to prepare homemade pumpkin puree, as well as the long answer for the Is pumpkin keto? question that might be crossing your mind right now (short answer: yes!) you can find both right here.
How to make the low-carb cream of pumpkin and coconut soup
This wonderfully creamy pumpkin and coconut cream soup cannot be easier to prepare: just add all ingredients to a pan and simmer for about 2 to 3 minutes while stirring. That’s it!
The recipe makes for a really thick, rich and luscious pumpkin soup. The consistency is almost like a puree. If that’s too rich for your taste, you can easily stretch it a bit more: just increase the amount of broth, and adjust the spices accordingly.
By increasing the amount of broth by up to two cups (instead of one), this already keto friendly pumpkin and coconut cream soup will have even less net carbs per portion, and it will still be creamier than most soup recipes you’ll find.
Serving suggestions for the keto pumpkin and coconut soup
Garnishes and extra flavors
- Pepitas (shelled pumpkin seeds)
- Black sesame seeds
- Sour cream
- Greek yogurt
- Chili flakes
- Fresh cilantro
Keto and gluten-free soup accompaniments and sides
- Green leafy salads and soup make for light, quick meals
- Serve with succulent pulled pork for a hearty, protein packed dinner
- Add a soft and savory bread that’s perfect for dunking!
- Flax meal and cheese crackers if you need some crunch
- Super soft keto tortillas will help you clean up the bowl
How can you store leftover pumpkin and coconut cream soup
This keto soup tastes even better after the next day, as the flavors will mingle together and deepen. You can store the leftover pumpkin soup in the refrigerator for up to three days.
Reheat on the microwave, covered with a microwave lid or wax paper, or stirring it over low heat. This is important to avoid globs of soup jumping at you, or at the microwave walls.
Can you freeze low-carb pumpkin and coconut cream soup
This keto soup is ideal to be frozen! As it doesn’t take dairy based cream, which can curdle when thawing and reheating, it’s safe to freeze without ruining the creamy texture.
Just separate the portions in airtight containers and freeze for up to one year. To defrost, leave it on the kitchen counter to thaw and them reheat in a pan on low heat while stirring. You can also defrost and reheat the keto pumpkin soup in the microwave.
Share with your friends,
they might cook for you!
- 1 can of pumpkin puree (425 grams)
- 1 can of coconut cream (400 grams)
- 1 cup of broth (250 grams) See Notes for details
- 2 tablespoons ginger paste
- 1 tablespoon tomato paste
- 1 teaspoon garlic paste
- 2 teaspoons paprika
- 1 teaspoon cumin
- 1 teaspoon chili flakes or powder
- About 1/2 teaspoon salt (depends on saltiness of broth used)
Add all ingredients to a pan and simmer on medium-low heat for 2 to 3 minutes while stirring.
You can choose any broth / stock you prefer: vegetable, chicken, bone, etc. If using bone broth, or any that might have a too salty or overpowering flavor, cut it with water.
The recipe makes for a really thick and rich pumpkin soup. You can make the soup lighter and lower the net carb count by adding an extra cup of broth, and/or using coconut milk instead of cream. Adjust spices.
See post for serving suggestions and storing / freezing tips.
Nutrition Information:Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 200Total Fat: 17.8gSaturated Fat: 14.8gTrans Fat: 0gUnsaturated Fat: 0gCarbohydrates: 7.8gNet Carbohydrates: 5.8gFiber: 2gSugar: 2.6gProtein: 2.2g
Nutrition information is provided as a guideline only. Different brands of ingredients may have different nutrition facts. If tracking macros, remake the calculations using the nutrition facts from the labels of the ingredients you selected. Net carbs calculated exclude carbs from insoluble fiber and sugar alcohols.