Keto Pumpkin Soup with Coconut Milk

Creamy, comforting, and full of warm fall flavor, this keto pumpkin soup with coconut milk is like a cozy blanket in a bowl.
This keto pumpkin soup recipe is rich, dairy-free, and made with simple pantry ingredients like canned pumpkin (make your own pumpkin puree from real pumpkin), coconut cream, and broth.
No carbs, no fuss, just a low carb soup that’s perfect for fall nights or Thanksgiving dinner.

Each gluten-free soup bowl has just a few net carbs and loads of flavor.

Why You’ll Love This Recipe

• Super creamy, dairy-free comfort food
• Only pantry staples and one pot
• Low in carbs, big on flavor
• Perfect for batch cooking or cozy meals
• Great with keto mug bread or seed crackers

Ingredients

• Canned pumpkin puree – smooth and naturally low carb (Homemade Pumpkin Puree Recipe)
• Coconut milk or coconut cream – adds that rich, velvety texture
• Chicken broth or vegetable broth – base of the soup
• Onion – savory depth
• Garlic Cloves  – bold, warm flavor
• Olive oil or butter – for sautéing
• Ground cinnamon, nutmeg, and ginger – warm fall spice
• Salt and pepper – balance and enhance the flavor
• Optional garnish: roasted pumpkin seeds, bacon bits, swirl of cream

Instructions

• Heat olive oil or butter in a large pot over medium heat
• Add chopped onion and garlic, sauté 5 minutes until soft
• Stir in pumpkin puree, broth, and spices
• Bring to a boil, then reduce heat and simmer 10 minutes
• Add coconut milk or cream, salt, and pepper
• Simmer 5 more minutes, then blend until smooth using an immersion blender
• Serve hot with your favorite toppings

Expert Tips

• For spicier soup, add red pepper flakes or cayenne
• Thicken the soup by reducing the broth slightly
• Homemade pumpkin puree works too, just blend it smooth
• Use coconut cream for ultra-thick results
• Always blend with the heat off to avoid splatter

Ingredient Swaps

• Swap coconut milk with heavy cream or half-and-half (not dairy-free) for a creamy texture
• Use veggie broth to make it vegan
• Add curry powder or pumpkin pie spice for flavor variation
• A spoonful of cream cheese adds extra richness
• Sub olive oil with ghee or coconut oil
• Use chicken stock instead of broth for a richer, more velvety texture (Broth is lighter; stock gives more body and flavor)

Storage Tips

• Store in an airtight container in the fridge for up to 5 days
• Reheat gently on the stove or in the microwave
• Freeze in individual portions for up to 3 months
• Label containers with a date for easy meal prep

What to Serve With

• Coconut Flour Mug Bread
• Almond Flour Crackers
• Keto Cottage Cheese Biscuits
• Cottage Cheese Pumpkin Balls

Conclusion

This creamy low carb pumpkin soup with coconut milk is a fall must-have.
It’s quick, cozy, and made for anyone on keto, dairy-free, or just craving real flavor.
Whether it’s lunch, meal prep, or a warm starter for holiday dinners, this one’s a keeper.

Keto since 2019, I’m always finding ways to turn comfort food into something you can feel good about. This recipe’s one of them.

More Keto Pumpkin  Recipes to Try

• Keto Pumpkin Cheesecake Bites
• Homemade Pumpkin Puree 
• Keto Pumpkin Mousse
• Pumpkin Cottage Cheese Soup
• My Best Pumpkin Recipes

FAQ

Q: Can I use fresh pumpkin?
A: Yes, roast and blend it until smooth. It’s great if you’ve got leftovers.

Q: Can I freeze it?
A: Totally! Freeze in portions and thaw overnight before reheating.

Q: Is this soup dairy-free?
A: Yes, as long as you use coconut milk and skip any dairy toppings.

Q: What blender works best?
A: An immersion blender is easiest, but a countertop blender works too.