This keto, low-carb and dairy-free pumpkin and coconut cream soup is so rich, luscious and comforting! And it’s ready in 5 minutes! Really – this is the easiest soup recipe ever!
All you need 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! Then have the soup by itself in a mug as a comforting snack or combine with some fresh salad and quick bread for a delicious keto lunch!
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Why I avoid canned soup
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.
That’s why I created this easy pumpkin and coconut soup, hands down the easiest and fastest you’ll find: a steamy bowl of this 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!
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 – I wanted this to be a super convenient, from kitchen to table in 5 minutes sort of thing, and canned pumpkin is ideal for this. But of course, if you have some extra fresh pumpkin at home, you can easily make a homemade pumpkin puree it and use it instead.
Stock or broth – You can choose your flavor! Chicken broth and vegetable stock are equally great in 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.
Coconut cream – canned coconut cream is the best for this keto soup to get super thick and creamy. Coconut milk can be used, but its runnier consistency and lesser fat content will make for a thinner and not as rich soup.
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.
How to make
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.
Garnishes and extra flavors
- Pepitas (shelled pumpkin seeds)
- Black sesame seeds
- Sour cream
- Greek yogurt
- Chili flakes
- Fresh cilantro
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
Storage and reheating
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.
How to freeze 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.
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I’m so glad it has finally cooled down enough in San Diego to eat soup in the evenings! Soups are my favorite! Would definitely be trying this recipe!
That’s great Liz! I live in hot weather too, and it’s a bummer. I’d like to live in an all year soup and hot chocolate weather 🙂
I live in Florida and love soup too! But if I wait for it to get cold, I’d never get soup!!! So, my mindset id….. what difference does the weather have to do with hot foods? It’s either 73° heat or 73° air conditioning.