KETO CREAMY PUMPKIN SOUP by Miriam Rees

Nothing says fall like the comforting aroma of pumpkin soup simmering on the stove. This Keto Creamy Pumpkin Soup by Miriam Rees is smooth, velvety, and full of warm autumn spices — without all the carbs! It’s the perfect way to enjoy the flavors of the season while staying on track with your health goals.

Whether you’re cozying up on a chilly evening or planning a festive fall meal, this soup delivers all the comfort you crave in a keto-friendly bowl.

🎃 Ingredients

Servings: 4

• 2 Tbsp butter or olive oil
• ½ small onion, finely chopped
• 2 garlic cloves, minced
• 1 ½ cups canned pumpkin puree (unsweetened)
• 2 cups chicken broth (low-sodium)
• ½ cup heavy cream (or coconut cream for dairy-free option)
• ½ tsp ground cinnamon
• ¼ tsp nutmeg
• ¼ tsp ground ginger
• Salt and pepper, to taste
• Optional garnish: a swirl of cream, roasted pumpkin seeds, or a sprinkle of smoked paprika

🥣 Instructions

1. Sauté the aromatics:
   In a medium pot, heat butter or olive oil over medium heat. Add chopped onion and sauté until translucent, about 3 minutes. Stir in garlic and cook for 30 seconds more.
2. Add pumpkin and spices:
   Stir in the pumpkin puree, cinnamon, nutmeg, and ginger. Cook for 1–2 minutes to bring out the flavors.
3. Pour in broth:
   Slowly add chicken broth, whisking until smooth. Simmer for 10 minutes.
4. Blend (optional):
   For an ultra-smooth texture, use an immersion blender or carefully transfer the soup to a blender and puree until creamy.
5. Add cream and finish:
   Return soup to the pot (if blended), stir in heavy cream, and heat through. Adjust seasoning with salt and pepper.
6. Serve hot:
   Ladle into bowls and garnish with cream, pumpkin seeds, or a dusting of smoked paprika for a cozy fall presentation.

🍁 Nutritional Facts (Per Serving)

• Calories: 190
• Fat: 16g
• Protein: 4g
• Net Carbs: 5g
• Fiber: 2g

💛 Why You’ll Love This Recipe

This soup brings together all the flavors of fall — creamy, spiced, and satisfying — without the sugar or carbs. It’s simple, elegant, and ready in just 20 minutes, making it perfect for weeknight dinners or meal prep.

🧑‍🍳 Final Thoughts from Miriam Rees

Fall is all about warmth, comfort, and flavor — and this keto pumpkin soup delivers all three. It’s proof that healthy can still be cozy and delicious. Pair it with a crisp salad or keto bread for a full autumn meal!