Rich Cream of Pumpkin and Coconut Soup

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!

Keto cream of pumpkin, coconut and ginger soup, garnished with black sesame seeds.

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!

Keto pumpkin, coconut cream and ginger soup in a white bowl, garnished with sesame seeds.

Ingredient notes

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.

Keto pumpkin, coconut cream and ginger soup in a white bowl, garnished with chili flakes.

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.

A spoonful of keto cream of pumpkin and coconut soup.

Serving suggestions

Garnishes and extra flavors

Accompaniments and sides

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.

Keto pumpkin, coconut cream and ginger soup in a white bowl, garnished with sesame seeds.

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.


Keto cream of pumpkin, coconut and ginger soup, garnished with black sesame seeds.

Quick and Easy Cream of Pumpkin and Coconut Soup

Yield: 4 to 6 servings
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes

This keto friendly, low-carb and dairy-free 5-minute pumpkin and coconut soup with ginger is luscious, creamy and comforting. You don't need to prep anything: just mix the ingredients and simmer!

Ingredients

  • 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)

Instructions

  1. Add all ingredients to a pan and simmer on medium-low heat for 2 to 3 minutes while stirring.

Notes

You can choose any broth / stock you prefer: vegetable, chicken, bone, etc.  If using a broth that's too salty or has an overpowering flavor (such as some thicker bone broth), cut it with water.

You may substitute the ginger or garlic paste for ground or powder ginger and garlic. Use half the amount.

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.

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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.

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3 Comments

  1. 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!

    • 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.

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