Keto Peanut and Pumpkin Soup
Published September 14, 2020 • Updated March 1, 2026
This post may contain affiliate links. See my disclosure policy.
I built this keto pumpkin soup around peanut butter and coconut cream, inspired by West African groundnut soup. The jalapeño brings warmth without real heat, and it all blends into a rich, silky bowl I make on repeat every fall.
I got the idea for this recipe from West African groundnut soup. If you’ve never had it, the combination of peanut butter and squash in a savory broth sounds strange until you taste it. The peanut butter rounds out the pumpkin in a way that cream alone never does, adding this rich, almost savory-sweet depth that keeps you reaching for another spoonful.
I tested this more times than I’d like to admit before landing on the version you see here. The ratio matters: too much peanut butter and it tastes like a smoothie, too little and you lose the point. A quarter cup is the sweet spot. Coconut cream gives the soup body without dairy heaviness, and a single jalapeño adds warmth that builds slowly, not the kind that burns your tongue. If you’re sensitive to heat, seed the jalapeño completely or leave it out. The soup stands on its own without it.
The immersion blender step is where this all comes together. That 30 seconds of blending turns a chunky pot of vegetables into something silky and bisque-like that holds on the spoon. I’ve tried leaving it rustic, and it’s fine, but the blended version is a different level entirely. If you don’t have an immersion blender, a standing blender in batches works. Just vent the lid so steam doesn’t build up.
One swap I love: coriander instead of cumin. It shifts the whole profile toward something almost Thai with the coconut cream. More floral, less earthy. A reader named Mary tried it and confirmed the same thing. I go back and forth depending on my mood, but if you’re making this for the first time, stick with cumin. It’s the more approachable version.
This is one of those low carb soups that genuinely tastes like comfort food. People ask me all the time if pumpkin is even keto-friendly, and the answer is yes. Canned pumpkin puree runs about 4-6g net carbs per half cup. Just make sure you’re grabbing pure pumpkin puree, not pumpkin pie filling (that one’s loaded with sugar). The fat from coconut cream and peanut butter means you’re actually full after one bowl. I make a big pot on Sunday and eat it for lunch through Wednesday. It reheats perfectly on the stovetop. Just add a splash of broth if it thickens up overnight.
If you’re building a keto soup rotation, this one earns a spot next to my keto turkey soup and keto cheeseburger soup. For something brothy and lighter, try my keto beef pho or minestrone soup. And if you like the coconut-spice angle here, my keto butter chicken uses a similar warm spice profile.
Explore 683+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
2 tablespoons olive oil -
1/4 cup diced onion
-
4 garlic cloves, minced
-
1 inch ginger root, grated
-
1 jalapenos, finely diced & seeds removed
-
1 teaspoon ground cumin
-
1 teaspoon smoked paprika
-
1 teaspoon salt
-
14 oz can 100% pumpkin puree
-
3 cups chicken broth or vegetable broth
-
1/2 cup canned coconut cream
-
1/4 cup peanut butter
-
2 teaspoons lime juice
-
2 tablespoons butter, optional
Step by Step Instructions
Step by Step Instructions
Sauté vegetables
In a large stock pot, heat olive oil over medium heat and sauté onions, garlic, ginger and jalapeno. Cook, stirring frequently, until softened.
Stir in seasonings and pumpkin
Stir cumin, smoked paprika and salt. Then add pumpkin puree. Whisk in the stock.
Simmer the soup
Bring to a boil. Reduce the heat and allow to simmer on low for 20 minutes, stirring occasionally. Simmer until soup has reduced slightly and thickened.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Your Macros. Your Recipes. Calculated in 60 Seconds.
Get personalized keto macros and instantly see which recipes fit your targets. No more guessing what to eat.
Get My Macros + Recipes →Frequently Asked Questions
Is pumpkin keto-friendly?
I get this question constantly. Yes, pumpkin works on keto. A half cup of canned pumpkin puree has about 4-6g net carbs, which is lower than most people expect. The key is using pure pumpkin puree, not pumpkin pie filling. Check the label, because pie filling has added sugar. I use a full 14 oz can in this recipe split across multiple servings, so each bowl comes out very reasonable on carbs.
Why is peanut butter in pumpkin soup?
I know it sounds odd. The idea comes from West African groundnut soup, where peanuts and squash have been paired in savory dishes for generations. I tried it on a whim years ago and the peanut butter adds this creamy, slightly sweet richness that makes the soup taste fuller than a standard puréed pumpkin recipe. My version uses coconut cream alongside it, which pushes the flavor toward something almost Thai.
Can I make this in an Instant Pot or slow cooker?
I've done both. For the Instant Pot, sauté the vegetables using the sauté function, add everything except the coconut cream and peanut butter, and cook on high pressure for 8 minutes with a natural release. For the slow cooker, combine everything except coconut cream and peanut butter, then cook on low for about 4 hours. Stir in the coconut cream and peanut butter at the end and blend. I prefer the stovetop version because I have more control over the simmer, but the Instant Pot comes close.
How do I freeze and reheat this soup?
I freeze this all the time. Make the full recipe but hold the coconut cream and peanut butter out. Freeze the base in portions for up to 3 months. When you reheat, warm it on the stovetop over medium-low, then stir in the coconut cream and peanut butter before blending. The texture stays much better this way. If you freeze it with the cream already in, it can separate and get grainy. I do this same base-then-cream approach with my keto beef stew too.
Can I make this dairy-free?
It's almost dairy-free as written. The only dairy is the optional 2 tablespoons of butter and whatever you dollop on top. I skip the butter half the time and it's still great. For the topping, use coconut cream or a dairy-free yogurt instead of sour cream. The coconut cream and peanut butter provide more than enough richness on their own.
Can I swap coriander for cumin?
Yes, and I actually love this version. Swapping ground coriander for the cumin shifts the whole soup toward something more floral and almost Thai-leaning with the coconut cream. A reader named Mary made this swap and said the same thing. I go back and forth between the two depending on my mood. If you want to try it, use the same amount (1 teaspoon).
How do I adjust the spice level?
I seed the jalapeño completely for this recipe, which gives warmth without any real burn. If you're sensitive to heat, leave the jalapeño out entirely. The soup still has plenty of flavor from the cumin, smoked paprika, ginger, and garlic. If you want more kick, leave a few seeds in or add a pinch of cayenne at the end. I've also tried it with a Thai chili, which works but changes the heat character completely.
How many net carbs per serving?
My batch makes about 6 servings, and I calculate roughly 6-7g net carbs per bowl depending on how generous your servings are. The pumpkin puree and onion are the main carb sources. The coconut cream and peanut butter add fat without much impact on the carb count, which is why this soup keeps me full for hours. If you're tracking closely, my keto clam chowder is another soup that comes in surprisingly low.
When the nights get cooler in the Fall, you will want to make this keto pumpkin soup. It is creamy and full of interesting flavors. The soup is mildly spicy thanks to the jalapeno, but the flavor is perfectly balanced with the coconut cream and peanut butter. It’s a very satisfying dinner without the addition of meat or proteins.
My boys like this soup. I think they like that it is orange and contains pumpkin. For an easy weeknight dinner, you can prep this soup up ahead of time over the weekend and reheat it on a night that you are busy with after school activities like soccer or football. I’ve even brought this soup to games and practices for the family to have for dinner! It’s easy to reheat and you can serve it with my 
Peanut butter in soup had me skeptical. Blends with the coconut cream better than I'd have guessed though. Best soup I've made in months. Four stars, but I'd push the jalapeño harder next time.
I grew up eating my mom's groundnut soup and when I went keto two years ago I quietly accepted that whole category of food was just gone. Made this last week and I genuinely had to put my spoon down for a second because the peanut butter and coconut cream together triggered something I hadn't tasted in years. It's not identical to what I grew up with (nothing ever is) but the jalapeño warmth and ginger, the way the texture goes after blending, it gets close enough to feel like something was given back to me. I've already made it twice this spring, once on a Sunday when I was getting back on track after a rough stretch and once on a Wednesday because I kept thinking about it. The smoked paprika does something unexpected in there. I'm not usually someone who leaves comments but this one got me.
Made a double batch of this last Sunday and it's been my lunch all week. The peanut butter and coconut cream actually get richer after a day in the fridge, which I wasn't expecting. Portioning it into mason jars right after blending makes the whole week so much easier.
I almost didn't make this because peanut butter in soup just threw me off. But I was trying to get back on track this week and had most of the ingredients, so I went for it. The jalapeño gives it this warm, gentle heat I didn't expect (I was bracing for spicy), and the peanut butter and coconut cream make it so thick and satisfying. Do you think it freezes well? I want to batch cook it but wasn't sure if the coconut cream changes the texture after thawing.
It does. I hold the coconut cream and peanut butter out before freezing, then stir them in when I reheat on the stovetop. The base freezes up to 3 months and the texture comes back the same.
Tried a lot of keto soups this winter and this one wins. The peanut butter and coconut cream base is the best I've had in months. Making it again this week.
That ratio took me a few batches to nail. The lime juice at the end is what pulls it together. Don't skip it.
i left out the jalapeno and subbed coriander for the cumin, and it turned out great! i love how thick it is without being grainy and the peanut butter is fun touch, never would have thought to add it to soup but its awesome
Coriander with pumpkin is underrated. More floral, less earthy, it shifts the whole profile toward something almost Thai with the coconut cream. Glad skipping the jalapeno worked, that heat can compete with the peanut butter.
Love this series! I’ve come over from YouTube, where I’ve been watching you since the beginning. A big fan of you and your low carb creations. Thanks for all you bring to the community — What you add is definitely top shelf! #thankful
Love when the YouTube crew finds the blog. This soup is worth the trip.
This soup is amazing! It's luscious and creamy with complex smokey flavor. I love it - thanks for this delightful recipe, Annie!
The smoked paprika really comes through. Full teaspoon, every time.