Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut – Keto Friendly!

Keeping with the theme of using pumpkin as much as possible this month, tonight I wanted something sweet, but spicy. Something savory.

I came across a pumpkin soup recipe online that was perfect, and surprisingly low carb. Keto-friendly even! It ended up being PERFECT for satisfying every weird craving.

I adapted it to be keto friendly and the new Savory Low-Carb Pumpkin Soup Recipe turned out delicious and everybody ate at least two bowls. What’s nice is that you can upgrade it if you like too. If you like it spicy, eat it as is or add more red pepper. If you like it more pumpkin-y, add a little stevia to your bowl.  It’s a great customizable soup.

This low carb pumpkin soup recipe was only 5 carbs per serving (6) when I made it and worth every one.

Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut
Serves 6
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  1. 1/4 cup coconut oil
  2. 1 cup chopped onions
  3. 1.5 clove garlic, minced
  4. 3 cups chicken broth
  5. 1 teaspoon curry powder
  6. 1/2 teaspoon salt
  7. 1/2 teaspoon ground coriander
  8. 1/2 teaspoon crushed red pepper flakes
  9. 1/2 teaspoon cinnamon
  10. 1/2 teaspoon ginger: or a little grated ginger if you have it
  11. 1 (15 ounce) can 100% pure pumpkin
  12. 1 cup light coconut milk
  13. 1/4 apple: peeled and chopped into 1/8 inch squares
  1. Heat the coconut oil in a deep pot over medium-high heat.
  2. Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
  3. Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon and ginger.
  4. Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
  5. Cover, and boil 15 to 20 minutes more, stirring occasionally.
  6. Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
  7. At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.
  8. Use an immersion blender (or real blender) to process until smooth.
  9. Return to a pot, and reheat briefly over medium heat before serving.
  10. Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
  1. The apple, chopped tiny and added to the bottom of each bowl is a must-have. When the soup gets too spicy and your tastebuds get bored with the curry, you scoop up an apple chunk from the bottom and crunch into one. So good. Make sure they’re small squares.
Adapted from
Adapted from

Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)

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