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+ servings
A vibrant orange Keto Pumpkin Soup garnished with a swirl of cream and a sprinkle of spices, served in a black bowl.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 servings
Net Carbs: 8.5g
Author: Rally Rus
Creamy and dairy-free, this keto pumpkin soup with coconut milk is packed with flavor and perfect for fall. Quick, comforting, and made with pantry staples.

Ingredients

Instructions

  • Heat olive oil or butter in a large pot over medium heat
    2 tbsp olive oil
  • Add chopped onion and garlic, sauté 5 minutes until soft
    2 cloves fresh garlic, 1 small onion
  • Stir in pumpkin puree, broth, and spices
    15 oz pumpkin puree, 2 cups chicken broth, 1 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, 1/2 teaspoon ground ginger, 1/4 teaspoon Salt, 1/8 teaspoon black pepper
  • Bring to a boil, then reduce heat and simmer 10 minutes
  • Add coconut milk or cream, salt, and pepper
    1 cup coconut milk
  • Simmer 5 more minutes, then blend until smooth using an immersion blender
  • Serve hot with your favorite toppings

Notes

  • For extra creaminess, use chicken stock instead of broth.
  • Adjust spice to taste and blend well for a silky finish.
  • Great for meal prep or cozy weeknight dinners.
  • Homemade Pumpkin Puree Recipe

Nutrition Per 1 Serving

Serving: 1serving | Calories: 225.6kcal | Carbohydrates: 13g | Net Carbs: 8.5g | Protein: 3.4g | Fat: 19.6g | Saturated Fat: 11.8g | Fiber: 4.5g | Sugar: 4.8g

Recipe Link:

https://coachrallyrus.com/keto-recipes/simple-keto-pumpkin-soup/

By Rally Rus | Easy Keto Recipes & High Protein Low Carb Meals

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