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Creamy Roasted Keto Pumpkin Soup Recipe

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.

Pumpkin Soup served inside baked pumpkin
Baked Pumpkin Soup

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.

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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.  

Served with Farmers Bread or sprinkled with Pepitas and Croutons, this freshly baked pumpkin soup will be your top of the pop. 

Keto Soup 

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. 

Starting with the base for most soup recipes, a proper bone broth must always be in your freezer. From it, you can, in seconds, make an outstanding Egg Drop Soup kids will fight for. 

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. 

Roasted Low Carb Pumpkin Soup Recipe
Baked Pumpkin Soup

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. 

Roasted Low Carb Pumpkin Soup Recipe
Roasted Low Carb Pumpkin Soup Recipe

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. 

Our most popular dish from Pumpkin is Pumpkin fries, and there are times when I just bake too much. The leftovers are always added to this soup, our next favorite one. 

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. 

Roasted Low Carb Pumpkin Soup Recipe
Roasted Low Carb Pumpkin Soup Recipe

How to pick the best Pumpkin?

Few tips when buying or picking pumpkins directly from the fields. 

  1. They should be firm all over.
  2. Avoid any dark spots or blemishes.
  3. Make sure they are hard to touch all over. 
  4. And of course get small, medium and huge ones as well.
  5. Each of them could be used for something. 
  6. 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. 
  7. 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.
  8. 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. 

Baked Pumpkin Soup
Baked Pumpkin Soup

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:

Roasted Low Carb Pumpkin Soup Recipe
Roasted Low Carb Pumpkin Soup Recipe

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:

  • Pumpkin
  • Garlic
  • Shallots
  • Turmeric
  • Bone Broth
  • Olive Oil
  • Rosemary

*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.

Low Carb Pumpkin Soup Ingredients needed.
Creamy Roasted Keto Pumpkin Soup

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.

Pumpkin Soup Recipe adding garlic, turmeric and onion.
Creamy Roasted Keto Pumpkin Soup Recipe

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.

Easy Pumpkin Soup Recipe adding all ingredients for roasting.
Pumpkin Soup Recipe

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. 

Creamy Roasted Keto Pumpkin Soup blending together.
Easy Pumpkin Soup Recipe

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

Can pumpkin soup be made in Thermomix or a Slow Cooker?

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. 

Can you add coconut milk?

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.

Can you add cauliflower for roasting?

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.

Roasted Low Carb Pumpkin Soup Recipe
Roasted Low Carb Pumpkin Soup Recipe

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:

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Roasted Low Carb Pumpkin Soup Recipe #Roasted #LowCarb #Pumpkin #Soup #Recipe #keto #diabetes #paleo #glutenfree
Roasted Low Carb Pumpkin Soup Recipe

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Yield: 5

Roasted Low Carb Pumpkin Soup Recipe

Pumpkin Soup served inside baked pumpkin

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 fully gluten-free, grain-free and perfect for diabetics.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

Instructions

  1. 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.
  2. Onto the baking sheet covered with parchment paper, spread all the cut pumpkin pieces. Add Garlic, Shallots, Turmeric, and Evo Oil.
  3. 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.
  4. 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. 

Notes

  • 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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Nutrition Information

Yield

5

Serving Size

1

Amount Per Serving Calories 80Total Fat 4gCarbohydrates 8gFiber 1gProtein 4g

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Last Updated: June 15, 2022
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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.

Our Keto and Low Carb Pumpkin Recipes

Keto and Low Carb Recipes from our blog Lowcarb-Nocarb using Pumpkins

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JOHN D PIERCE

Tuesday 26th of February 2019

your recipes excellent, It would be nice if serving size was more specfic . Quantity rather than a number. Yhank you John

Lowcarb nocarb

Tuesday 26th of February 2019

Dear John,

In the recipe ingredients list, I have mentioned the exact amount also in grams for the precise measurement. Once the soup is made, 1 serving calls for 1 bowl. Out of the whole recipe, you can make 5 servings. If you need it into grams, I will make sure, next time to weight it in. Unfortunately, this could be done only when I remake the dish again. Hope that helps

Zuzana

STACEY CRAWFORD

Tuesday 8th of January 2019

It is so funny that I didn't like pumpkin as a kid. However, now I love it & I'm making up for lost time by eating pumpkin all the time! Such a great recipe! The bowl is so cute!

Lowcarb nocarb

Friday 11th of January 2019

You know Stacy?

I never liked them either. Do not know why. The only thing I used to eat was the seeds. But since starting low Carb I gave it a try and it is one of our favorite.

Have a. great day

Zuzana

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