Today I just wanted something slurpable, sweet, but spicy. Something savory. This savory Low-Carb Pumpkin Soup Recipe is keto friendly and it turned out so delicious that 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.
The apple, chopped tiny and added to the bottom of each bowl is optional, but it’s such a tiny amount of natural sugar that I highly recommend the little tiny baby “cheat’. When the soup gets too spicy and your taste buds 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 baby squares.
This low carb recipe was only 5 carbs per serving (6) when I made it and worth every one.
Savory Low-Carb Pumpkin Soup w/ Curry & Coconut
Servings: 6
Prep Time: 5 minutes | Cook Time: 5 minutes | Total Time: 10 minutes
Nutritional Facts: 2g Net Carbs| 525 Calories | 27g Fat | 3g Carbs | 41g Protein | 1g Fiber
Ingredients:
- 1/4 cup coconut oil
- 1 cup chopped onion
- 1 1/2 cloves minced garlic
- 3 cups chicken broth
- 1 tsp curry powder
- 1/2 tsp salt
- 1/2 tsp ground coriander
- 1/2 tsp crushed red pepper flakes
- 1/2 tsp cinnamon
- 1/2 tsp, grated fresh ginger
- 15 oz can pure 100% pumpkin
- 1 cup light coconut milk
- 1/4 apple
Steps:
- Heat the coconut oil in a deep pot over medium-high heat.
- Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
- Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon, and ginger.
- Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
- Cover, and boil 15 to 20 minutes more, stirring occasionally.
- Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
- 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.
- Use an immersion blender (or real blender) to process until smooth.
- Return to a pot, and reheat briefly over medium heat before serving.
- Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
- Enjoy!
Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut

The low-carb and keto-friendly pumpkin soup which uses curry and coconut milk, is great for cool fall nights, and for warming up in the winter.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Category: Dinner
Ingredients
- 1/4 cup coconut oil
- 1 cup chopped onion
- 1 1/2 cloves minced garlic
- 3 cups chicken broth
- 1 tsp curry powder
- 1/2 tsp salt
- 1/2 tsp ground coriander
- 1/2 tsp crushed red pepper flakes
- 1/2 tsp cinnamon
- 1/2 tsp, grated fresh ginger
- 15 oz can pure 100% pumpkin
- 1 cup full-fat coconut milk
- 1/4 apple
Instructions
- Heat the coconut oil in a deep pot over medium-high heat.
- Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
- Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon, and ginger.
- Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
- Cover, and boil 15 to 20 minutes more, stirring occasionally.
- Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
- 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.
- Use an immersion blender (or real blender) to process until smooth.
- Return to a pot, and reheat briefly over medium heat before serving.
- Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
- Enjoy!
Notes
The apple, chopped tiny and added to the bottom of each bowl is optional, but it’s such a tiny amount of natural sugar that I highly recommend the little tiny baby “cheat’. When the soup gets too spicy and your taste buds get bored with the curry, you scoop up an apple chunk from the bottom and crunch into one. So good.
Nutrition
- Calories: 525
- Fat: 27g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 41g
Keywords: pumpkin soup
49 comments
This was delicious. I don’t like spicy, so I eliminated the red pepper flakes. And regular coconut milk works fine in place of light.
Glad you like it! It’s one of my favorites! 🙂
I accidentally added 1 teaspoon Cumin when I thought it was curry. Will wait to see how it turns out. Did not add but a dash of red pepper flakes, as the cumin may be enough heat.
This was good. I did opt for one pack of stevia and a few more shakes of red pepper flakes. I love spicy + sweet. I felt that it needed some acid to brighten the flavors, so I added a splash of lemon juice to the bowls of soup right before I served them. it was just what it needed. excellent.
Nice added touches!
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It’s be great to have net carbs for your recipes — have you done that?
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I made this soup last night and it was a hit! So yummy!
Velvety and perfect spices. I loved it.
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Perfect recipe…Thanks Amanda! Fall is the best time to try it. I made it for myself yesterday, and I will again make it for my family on Halloween.
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This looks delicious! What is the serving size?
This is perfect! So warming and lovely. Not 41g of protein, surely! I can’t figure out where the protein would come from….4g? Anyhow, I added apple on top because I forgot before I served it – so nice. I also cut up a slice of bacon….didn’t ruin the flavour;) Thanks for a great keto staple I can even freeze!
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Chicken broth or vegetable broth? Look at you recipe. 🙃
Ha whoops, I updated it to chicken broth but apparently not in both places. It doesn’t make a HUGE difference in taste, they’re both great, I just always end up making it with chicken broth since it’s usually what’s on hand so I decided to update it.
Look at YOUR recipe!
This was so good!!! I’m 8 months pregnant and crave savory, spicy, and sour right now, plus it’s October so I want pumpkin. This was perfect! My husband is doing Keto so I made this, added pine nut, and spicy sausage when I served it (because he wanted meat) and I put a dollop of Greek yogurt on mine.
This is one of the few soups that he was excited to take for lunch too!!!
★★★★★
[…] This pumpkin soup recipe was only 5 carbs per serving and worth every one. It has all the spiciness of curry with the sweetness of pumpkin and coconut oil. Read more…. […]
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