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Keto Roasted Pumpkin Soup

by Chris Carlton

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This creamy roasted pumpkin soup is the perfect fall comfort food. Rich and flavorful, it’s a great side dish or snack for the holiday season.

Titled image: Close up shot of a bowl of roasted pumpkin soup with sage and coconut milk

Sometimes I forget that pumpkin is delicious in savory recipes. There are so many wonderful keto pumpkin recipes out there, but most of them tend to be on the sweet side. And I am partly to blame, with all my pumpkin-y treats!

But I recently bought a pie pumpkin, because canned pumpkin has been so hard to find lately. I had intentions of turning it into puree to use in yet more keto desserts, but somewhere along the way, I changed my mind. I sliced it, roasted it, and blended it up, for an amazing keto soup.

This keto roasted pumpkin soup recipe actually marks my first foray into working with a whole pumpkin. Truth be told, I had never even considered buying a pie pumpkin before. Why bother when someone else has already done the work for you?

Turns out it’s remarkably simple. And more versatile than the canned version, since you can’t roast pumpkin that’s already been pureed!

Top down photo of keto pumpkin soup in a white bowl on a white wooden table, with slices of pumpkin and sage leaves

Roasted pumpkin soup inspiration

I honestly didn’t know what to make with my whole pumpkin. I had vague plans but nothing very concrete. Until I saw this pumpkin soup recipe from Cubes ‘N Juliennes.

Don’t you love it when you have all the ingredients for a recipe already? I had pumpkin, I had sage, I had chicken broth, and I had coconut milk. Clearly it was fate!

Creating a keto pumpkin soup recipe

But I couldn’t just jump in with both feed and make the recipe as written. While pumpkin is incredibly healthy and full of nutrients, it’s not the lowest carb vegetable out there.

If I were to use as much pumpkin as the original recipe, I would end up with a soup that was too high in carbs for me to enjoy.

My trick when faced with this issue is to use another lower carb vegetable, such as cauliflower, to add volume and nutrition with fewer carbs. I’ve used this approach in other recipes, such as my low carb butternut squash casserole.

All the great roasted pumpkin flavor still comes through, but it’s much more keto and macro friendly.

A white bowl filled with roasted pumpkin soup with sliced pumpkin and sage leaves in the background.

How to make keto pumpkin soup

Even with the extra step of roasting the pumpkin, this keto soup is incredibly easy to make. And it tastes like the holidays! Here are my best tips for getting it right:

  1. Roast the pumpkin: Preheat your oven to 350F and line a baking sheet with parchment or a silicone mat. Cut the pumpkin in half, scoop out the seeds, and then sprinkle with salt and pepper. Roast about 30 minutes.
  2. Sauté the onion, celery, and garlic: Onion and celery add great flavor for any soup, but keep the onion to just ¼ cup to keep the carbs down. Sauté until tender, and add the garlic for the last 30 seconds.
  3. Add the other vegetables: Scoop the flesh of the pumpkin out of the skin and add to the pot, along with the cauliflower, sage, and spices. Sauté a bit longer.
  4. Stir in the broth: Bring the liquid to a boil over medium heat, and then reduce the temp and let it simmer for 15 minutes, until the cauliflower is tender.
  5. Blend it up: This is a creamy soup, so it needs to be blended. You can do this in a big blender or with an immersion blender.
  6. Stir in the coconut milk: This adds a delicious creaminess, but there’s no real coconut flavor. You can use heavy cream if you prefer.
Close up shot of a spoonful being lifted out of a bowl of keto pumpkin soup

Can you make roasted pumpkin soup in advance?

This is a great recipe for making ahead and eating when you’re ready. If you make it with coconut milk, as I did, it can last even longer in the fridge. It should keep for up to a week.

And because it’s a blended soup, it also freezes well.

To re-warm, simply thaw and re-heat in a pan over low heat.

More keto blended soup recipes

Close up shot of a spoonful being lifted out of a bowl of keto pumpkin soup

Roasted Pumpkin Soup

This creamy roasted pumpkin soup is the perfect fall comfort food. Rich and flavorful, it’s a great side dish or snack for the holiday season.


Course: Soup

Cuisine: American

Keyword: keto pumpkin cake, roasted pumpkin soup

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour 5 minutes

Servings: 6 servings

Calories: 97kcal


  • ½ small sugar or pie pumpkin, cut into wedges (skin on and seeds removed)
  • Salt and pepper
  • 2 tablespoon avocado oil or butter
  • ¼ cup chopped onion
  • 1 stalk celery, sliced
  • 2 cloves garlic, minced
  • 8 ounces cauliflower fresh or frozen is fine
  • 2 tablespoon fresh sage, chopped
  • ½ teaspoon paprika
  • ¼ teaspoon cayenne
  • 3 cups chicken broth
  • ½ cup coconut milk


  • Preheat the oven to 350F and line a baking sheet with parchment paper or a silicone mat. Sprinkle with salt and pepper and bake, flesh side up, 20 to 30 minutes, until tender and slightly browned. Remove and let cool, then scoop out the flesh from the skin.

  • In a large saucepan over medium heat, heat the oil until shimmering. Add the onion and celery and sprinkle with salt and pepper. Sauté until the vegetables are tender, about 4 minutes. Add the garlic and cook another 30 seconds.

  • Add the cauliflower, pumpkin, sage, paprika, and cayenne, and sauté a minute or two. Add the chicken broth and bring to a boil. Reduce the heat and simmer 15 minutes, until the cauliflower is tender.

  • Transfer to a blender and blend until smooth, or use an immersion blender to blend until smooth. Return to the pan and stir in the coconut milk. Adjust seasonings to taste and serve.

Nutrition Facts

Roasted Pumpkin Soup

Amount Per Serving (1 cup (approx))

Calories 97
Calories from Fat 77

% Daily Value*

Fat 8.6g13%

Carbohydrates 7.4g2%

Fiber 1.4g6%

Protein 3.5g7%

* Percent Daily Values are based on a 2000 calorie diet.

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