Creamy Pumpkin Soup – Low Carbs

  • Prep Time
    70 mins
  • Cook Time
    15 mins
  • Serving
  • Ready In
    85 mins

Creamy Pumpkin Soup – Low Carbs

We love cream soups, although I think it’s the only one type of food I can’t taste with my husband. He at the glance hates pumpkins in all their forms. Even if I tell him that pumpkin is probably one of the healthiest foods on Earth. However, this fact doesn’t stop me from making and enjoying pumpkin dishes and share with you.

The pumpkin is really the one of the healthiest food because it is full of minerals that are useful to us, such as Potassium, Calcium, Manganese, Zinc, Phosphorus, Copper and Iron, it is almost a complete gold mine, only gold is missing from it. However, it is full of carotene, which also follows from the color of the pumpkin, with complex vitamins A, B, E and C. I would like to highlight the potassium content of pumpkin because it is extremely high for pumpkin, which is important because this mineral is essential for the human body.

Pumpkin on Keto? Yessss!

Let’s do not forget that the sugar content of the pumpkin is quite low, so it fits fantastically into the Keto diet and can be prepared in an almost endless number of variations, such as either sweet or non-sweet soups. Basically, there are many types of squashes and pumpkins, which fit well because of its fundamentally low carb content. Although there are some very sweet varieties, such as Butternut or Delicata Squash,  100 g of most pumpkins contain around 5-10 g of carbs. I usually choose Acorn Squash, which has 8g of net carbs per 100g. The carb content of this Acorn squash is perfectly acceptable to me, but for whom, if this squash has a lot of carbs in it, choose the named “Pumpkin” variety, which contains only 5g in 100g.

How to chose squash for the soup?

 You can find some help on this page: Guide to Squash

Now I’m going to make the non-sweet version, but I promise I’ll bring you a sweet pumpkin soup with fruit next time. I don’t hope my husband changes his mind and tastes it, but you certainly won’t be disappointed in it.

How to Cook this Easy Creamy Soup?

It is very simple to prepare, you have to roast the pumpkin, boil it with bone broth and cream and season it. That’s all and you can eat. Not just in pumpkin season, because fortunately pumpkins can be stored for a long time, and even frozen roasted pumpkins can be prepared at any time.

Have you tried this recipe?

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More Own Keto Pumpkin Inspired Recipes


Pumpkin Soup


Per 1 plate soup

  • Daily Value*
  • Calories: 320
    16 %
  • Fat: 22 g
    13 %
  • Total Carbohydrate: 21 g
    32 %
  • Fiber: 6 g
    24 %
  • Sugar: 6 g
    15 %
  • Net carbs: 15 g
    37 %
  • Protein: 12 g
    16 %
  • Sodium: 323 mg
    7 %
  • Potassium: 877 mg
    25 %


You can make this cream soup from freshly roasted pumpkin in the pumpkin season, or even from frozen roasted pumpkin. You will get the same taste experience and you will be satisfied with the result.


Cut and roast pumpkin on 390 F / 200 C, (or take a packet of frozen roasted pumpkin from the freezer and thaw it).


When the pumpkins have caramelized, take them out of the oven and cool.


Prepare the bone broth. It is best to use the remaining chicken broth.


Strain the soup. You can also use carrots cooked in the soup for the cream soup. Remove burned peels from the roasted pumpkin and cut into smaller cubes.


Put the pumpkins and bone brouth into blender and mix them well, than boil the smoothie cream soup and season with the spices to taste.


Serve it with cream and roasted pumpkin seeds.

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