Creamy Keto Pumpkin Soup with Coconut Cream & Ginger

Creamy Keto Pumpkin Soup with Coconut Cream & Ginger

A cozy, velvety soup with the natural sweetness of pumpkin, richness of coconut cream, and a gentle kick of fresh ginger. It’s low-carb, keto-friendly, gluten-free, and perfect for a comforting fall meal.

🥣 Ingredients

Serves 4

• 4 cups pumpkin puree, unsweetened
• 1 cup full-fat coconut cream
• 2 cups chicken or vegetable broth, preferably low-sodium
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, finely grated
• 1 tbsp olive oil or butter
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ½ tsp smoked paprika
• ½ tsp salt, or to taste
• ¼ tsp black pepper
• 1 tbsp lemon juice
• ½ tsp turmeric, optional
• 2–3 tbsp pumpkin seeds, for garnish
• 1–2 tbsp coconut cream, for drizzling
• Fresh parsley or cilantro, optional

👩‍🍳 Instructions

1. Sauté the aromatics:
   Heat olive oil or butter in a large pot over medium heat. Add the chopped onion and cook for 3–4 minutes until softened.
2. Add garlic and ginger:
   Stir in the minced garlic and fresh ginger. Cook for about 30–60 seconds until fragrant.
3. Add pumpkin and spices:
   Add the pumpkin puree, cinnamon, nutmeg, smoked paprika, turmeric, salt, and black pepper. Stir well to combine.
4. Pour in the broth:
   Add the chicken or vegetable broth and bring the mixture to a gentle simmer. Cook uncovered for about 10–15 minutes, allowing the flavors to blend.
5. Make it creamy:
   Reduce the heat to low and stir in the coconut cream. Simmer gently for another 3–5 minutes. Avoid boiling vigorously so the coconut cream stays smooth.
6. Blend until silky:
   Use an immersion blender to puree the soup directly in the pot until completely smooth. Alternatively, carefully transfer it to a blender in batches and blend until creamy.
7. Balance the flavor:
   Stir in the lemon juice and taste. Add more salt, pepper, or ginger if desired.
8. Serve:
   Ladle into bowls and drizzle with a little extra coconut cream. Sprinkle with pumpkin seeds and fresh herbs for a delicious finishing touch.

🌿 Optional Toppings

• Toasted pumpkin seeds
• A swirl of coconut cream
• Fresh cilantro or parsley
• A pinch of smoked paprika
• Cracked black pepper
• A few drops of chili oil for extra heat

💡 Keto Tip

For the lowest-carb version, use unsweetened pumpkin puree and check the label on your coconut cream for added sugars. Pumpkin naturally contains carbohydrates, so portion size still matters on a strict keto diet.

Creamy, warming, gently spiced, and satisfying—this is the kind of low-carb soup that makes a chilly evening feel extra cozy.