Easy to make, creamy roasted keto pumpkin soup recipe made with fresh ingredients and additionally gorgeous looking Edible Pumpkin Bowl is perfect keto soup not only for fall. This Roasted Low Carb Pumpkin Soup is super comforting and entirely gluten-free, grain-free, and perfect for people with diabetes.
Additionally, the Rosemary flavor will fill your entire kitchen with an aroma, and you would want to bake it every day. Turmeric adds extra healthiness, and garlic and shallots combine the flavor into perfection.
Add a tablespoon of sour cream on top of the soup with pumpkin seed oil – oh la la.
Roasted Low Carb Pumpkin Soup
Roasting all before blending for this easy pumpkin soup recipe will enhance all of the flavors from fresh ingredients you have never seen before.
Our Pumpkin Soup Recipe is a part of various soup recipes I have on offer for you to make in no time. Whether you want to warm up during winter or enjoy a comforting and delicious keto soup, there is a variety you can pick from.
Whey Root Vegetable Soup will remind you of that creamy potato soup your mum used to make to get your protein up.
And as we are roasting today, Tomato Basil Soup that is baked in the oven the same way as our recipe for keto pumpkin soup is worth mentioning.
Those are just a few keto-friendly soups, but if you are really into healthy soup recipes, check our collection of over 35 Keto and Low Carb Soup Recipes we offer.
Is Pumpkin Keto?
You might ask this question, especially when you are at the beginning of our lifestyle.
And to tell you the truth, I believed pumpkin is not keto for the first four years of a low-carb lifestyle.
Although I have seen many recipes called Keto Pumpkin, whether it was Keto Pumpkin Pies, Keto Pumpkin Bread, Muffins, or Cheesecake, I still did not believe it. To me, baked pumpkin was as sweet as sweet potatoes and therefore did not fit into our pantry.
Then one day, I started calculating and reading and realized that pumpkin is fully low carb and keto if you are watching your portions.
They have almost as many carbohydrates as broccoli, and with their fiber intake, they fit perfectly within our nutritional calculation.
That day I realized pumpkin is keto was, for me, like Christmas. I started baking and cooking, made Pumpkin Fries, Meatballs, and Pepitas, and even combined an extensive collection of over 25 Keto Pumpkin recipes from various bloggers.
Can I eat Pumpkin on Keto?
Yes, Pumpkin is Keto as long as you watch your portions.
Benefits of Pumpkins
Pumpkin is the seasonal, most popular vegetable to cook and bake with. Not only because of Halloween. It gives our kids and the whole family another reason to visit Pumpkin festivals, farmers’ markets, and Pumpkin Patches.
And that is just another reason you should add them to your diet. They contain minimal carbohydrates and are filled with an excellent source of Provitamin A, Beta-carotene, vitamin A and vitamin C.
What type of Pumpkin is best for Pumpkin Soup?
I always prefer the Hokkaido type over all the others. The lovely orange color will fill your home with that seasonal feeling, and whatever you use it for, it always looks excellent.
Additionally, Hokkaido is perfect for preparing and roasting your edible pumpkin bowl, as you see in some pictures here, an ideal fit for our Keto Pumpkin Soup.
How to pick the best Pumpkin?
Few tips when buying or picking pumpkins directly from the fields.
- They should be firm all over.
- Avoid any dark spots or blemishes.
- Make sure they are hard to touch all over.
- And of course get small, medium and huge ones as well.
- Each of them could be used for something.
- They last a long time, so even if you do not have the time to use them right after the purchase, they will wait for you on a kitchen table until you are ready.
- If you get a chance to pick a lovely XXL Hokkaido Pumpkin somewhere on a Pumpkin Patch, make sure you save the seeds as well. They can be roasted into Pepitas and used for later, same as any other nuts. We love to eat them just as they are. Of course, roasted.
- With the Hokkaido type, you can always leave the skin on. That always gives you one less job in the kitchen.
How should you store fresh Pumpkins?
As I have already mentioned, Pumpkins last a pretty long time. You can either leave them in your living room as a decoration for up to a month or keep them in the fridge for up to 3 months.
Once you cut them, just cover them with cling foil and keep in the fridge. I sometimes place already baked pumpkins into the freezer and use them as a paste whenever we get the feel of Pumpkin season when they are not anymore available in the markets.
How to make an edible Pumpkin Bowl?
If you want to go a step further and try to serve the soup inside a pumpkin bowl, as you see in the picture, all you have to do is cut the pumpkin on top.
Fully clean the seeds and insides, spray with oil and bake at 180 Celsius or 350 Fahrenheit for approximately 30-40 minutes.
The top could be taken out a bit earlier to prevent burning since they are much smaller than the whole pumpkin.
What to serve with Keto Pumpkin Soup?
This super creamy and oven-roasted flavorful keto pumpkin soup is perfect eaten on its own, but there are, of course, some suggestions as always.
Appart of serving the soup in an edible baked pumpkin bowl, you can add:
- Grilled Farmers Bread
- Crushed Pork Rinds
- Greek Yogurt
- Bacon bits
- Grated cheese
- Red Pepper Flakes
- Sour Cream
- Chopped fresh herbs
How To Make Roasted Keto Pumpkin Soup
Kitchen Gadgets needed:
- Baking Tray
- Parchment Paper
- Cooking Pot
- Hand Blender
Ingredients in low-carb pumpkin soup needed:
- Bone Broth
- Olive Oil
*Exact measurements are listed in the recipe card below.
STEP-BY-STEP INSTRUCTIONS FOR MAKING ROASTED LOW-CARB PUMPKIN SOUP
First Step: Prepare ingredients
Heat the oven to 180 Celsius or 350 Fahrenheit.
Prepare all of the ingredients for making roasted pumpkin soup.
If you would like to also bake a pumpkin bowl for the soup, you will need 2 Pumpkins. Instructions for how to bake pumpkin bowls are above in the post.
Cut Hokkaido Pumpkin into half and clean all the seeds. Cut all of the pumpkins into squares. No need to peel the skin.
Clean onions and garlic and cut each into half to get the flavor out while baking.
Second Step: Prepare for roasting.
Onto the baking sheet covered with parchment paper, spread all the cut pumpkin pieces.
Add Garlic, Shallots, Turmeric, and Evo Oil.
Third Step: Mix and bake
Salt And pepper, if needed, could be added as last.
Mix all of the ingredients and add a few fresh rosemary branches.
Place into the oven and bake for 30 minutes.
Fourth Step: Blend and enjoy
Once everything is baked, place it into the pot, add bone broth and using a hand blender, blend all together until you get a creamy smooth consistency.
Tips and Tricks:
- Peeling – Hokkaido Pumpkin does not need to be peeled as the skin will soften while baking
- Roasting – roasting your pumpkin and all other ingredients before will enhance the flavor
- Blending – you can also use your blender for mixing
- Thickening keto soup – this soup should be pretty thick from all of the blended vegetables. But you can add a pinch of Xanthan Gum if you need a thicker consistency.
- Lower the carbs – if you are still after lowering your carbs intake, you can replace half of the pumpkin with cauliflower.
- Baking Pumpkin Edible Bowl – Cut the top, fully clean the seeds and insides, spray with oil and bake at 180 Celsius or 350 Fahrenheit for approximately 30-40 minutes.
FREQUENTLY ASKED QUESTIONS AND ANSWERS
It definitely can. Just remember not to overcook the pumpkin and onions. Also, the longer you cook your vegetables, the more carby they will become. So here, a little goes a long way.
You can enhance the flavor by adding coconut milk into the soup. In that case, I would add a bit less bone broth, so the soup will not be too liquid. But it all depends on how exactly you like it the most. Some people prefer thick, almost like sauce soups. But some do prefer it very liquid. So the choice is yours.
This is another popular option in Low-Carb cooking, where you are more than welcome to experiment with additional Cauliflower. We in our house like it pure, where pumpkin takes a prominent flavor in this recipe. And even though we do love cauliflower, we do keep it for some other recipes.
How do you store pumpkin soup?
Simply leave it in your cooking pot or store it in big mason jars. This soup can be stored in the refrigerator for 3- 4 days.
Can you freeze pumpkin soup?
You can certainly freeze your pumpkin soup.
How to freeze and heat Keto Pumpkin Soup?
Pleased in the glass container or a mason jar, it is perfect in the freezer for the next 6 months or more.
Once you are ready to use it, take it out of the freezer the night before and let it thaw naturally in the refrigerator.
To reheat, simply place into the cooking pot and while heating, give it a proper mix.
Keto Pumpkin Recipes
Since you are already looking at the pumpkin recipe, I believe you will have some extra pumpkins left:
- Pumpkin Meatballs
- Pumpkin Seeds – Pepitas
- Pumpkin Fries
- 25+ Keto Pumpkin Recipes
- Keto Pumpkin Coffee Cake
- Pumpkin Keto No-Bake Cheesecake
- Pumpkin Pie Pudding
- Roasted Cubed Butternut Squash With Cauliflower And Bacon
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- Heat the oven to 180 Celsius or 350 Fahrenheit. If you would like to also bake a pumpkin bowl for the soup, you will need 2 Pumpkins. Instructions for how to bake pumpkin bowls are above in the post. Cut Hokkaido Pumpkin into half and clean all the seeds. Cut all of the pumpkins into squares. No need to peel the skin. Clean onions and garlic and cut each into half to get the flavor out while baking.
- Onto the baking sheet covered with parchment paper, spread all the cut pumpkin pieces. Add Garlic, Shallots, Turmeric, and Evo Oil.
- Salt And pepper, if needed, could be added as last. Mix all of the ingredients and add a few fresh rosemary branches. Place into the oven and bake for 30 minutes.
- Once everything is baked, place it into the pot, add bone broth and using a hand blender, blend all together until you get a creamy smooth consistency.
- Peeling - Hokkaido Pumpkin does not need to be peeled as the skin will soften while baking
- Roasting - roasting your pumpkin and all other ingredients before will enhance the flavor
- Blending - you can also use your blender for mixing
- Thickening keto soup - this soup should be pretty thick from all of the blended vegetables. But you can add a pinch of Xanthan Gum if you need a thicker consistency.
- Lower the carbs - if you are still after lowering your carbs intake, you can replace half of the pumpkin with cauliflower.
- Baking Pumpkin Edible Bowl - Cut the top, fully clean the seeds and insides, spray with oil and bake at 180 Celsius or 350 Fahrenheit for approximately 30-40 minutes.
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Amount Per Serving Calories 80Total Fat 4gCarbohydrates 8gFiber 1gProtein 4g
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Do let us know what is your best Recipe to make with Pumpkins. And which types of Pumpkin do you like the most.