Keto Peanut and Pumpkin Soup

Name: Keto Peanut and Pumpkin Soup
Prep time: 15 min
Cook time: 20 min
Yield: 8
Cuisine: American
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

by KetoFocus.com

5 Stars (6 Reviews) 4 Comments

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Perfect for those chilly autumn nights, this creamy keto pumpkin soup as a mild kick from the jalapeno while the coconut milk and peanut butter balance out the flavorful blend.

two bowls of low carb pumpkin soup ganished with creme fresh and chives

overhead view of keto soup in white pumpkin bowls with spoons and an orange pumpkine

a bowl of pumpkin soup with two spoons pointing to another bowl of soup

35 Mins

Nutrition Facts

Servings

175

Calories

13.4g

Fat

6.6g

Protein

5.3g

Net Carb

7.8g

Total Carbs

Keto Peanut and Pumpkin Soup Recipe Video

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Keto Peanut And Pumpkin Soup 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

Keto Peanut and Pumpkin Soup Directions

STEP

1

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.
STEP

2

Stir in seasonings and pumpkin

Stir cumin, smoked paprika and salt. Then add pumpkin puree. Whisk in the stock.
STEP

3

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.
STEP

4

Finish with coconut

Stir in coconut cream, peanut butter, lime juice and butter (if using). Using an immersion blender (or pour into a standing blender), puree the soup until smooth. Serve with crème fraiche, sour cream or yogurt. Top with fresh chives or cilantro.

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Low Carb Pumpkin Soup Recipe

thick, creamy pumpkin soup in a white bowl with cream on top

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. This low carb soup is mildly spicy thanks to the jalapeno, but the flavor is perfectly balanced with the coconut cream and peanut butter. Keto pumpkin soup is 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 keto dinner roll recipe.

sour cream streaked on top of pumpkin soup and chives sprinkled around

Is Pumpkin Keto?

Pumpkin belongs to the squash family. It does contain a little bit higher carb amounts compared to other vegetables. Canned pumpkin contains 7 grams net carbs per 1/2 cup. Most keto pumpkin recipes only use about 1/2 cup of canned pumpkin for the entire recipe. Since most recipes are between 4-8 servings, you really aren’t getting a ton of carbohydrates from the pumpkin. So you can still enjoy your favorite pumpkin treats and savory recipes while sticking to your keto diet goals. Pumpkin contains likes of nutrients and vitamins like Vitamin A and antioxidants.

a kid taking a spoonful of creamy pumpkin soup

Make it a Vegan or Vegetarian Keto Recipe

This recipe is easy to make 100% vegan or vegetarian. First, instead of chicken stock, use vegetable stock or water for the soup base. At the end of this recipe, I like to add a little bit of butter to make the soup a little more buttery. You can omit this step completely or add a plant based butter. This keto soup makes a delicious vegan keto dinner recipe to enjoy during the colder weather months.

Coconut Cream

Coconut cream is added to this soup for flavor and to help mellow out the spiciness from the jalapeno. It also makes this low carb soup creamy while keeping it dairy free and vegan. I used canned coconut cream but if your store doesn’t carry canned coconut cream, you can use canned coconut milk. Make sure you grab the full fat coconut milk. When you open the can, don’t pour the whole thing in. Just scoop out the creamy coconut part and add that to your keto pumpkin soup. That thick white stuff is coconut cream.

Keto Approved Peanut Butter

Peanut butter is a little higher in carbs compared to other nut butters, but it is still considered keto approved as long as you use it sparingly. I like to pick out brands of peanut butter that have no additional sugars added to them. Ideally, you want a peanut butter that is just ground peanuts. You can also substitute with with nut butters if you prefer to use something like almond butter or macadamia nut butter in this keto pumpkin soup recipe.

Kick up the Heat

If you love spicy food, you can increase the heat in this soup recipe. To elevate the level of spiciness, you can either add the seeds from your jalapeno or add an additional jalapeno to this soup. You can also play around with the recipe and add different chiles. Try a habanero or a serrano pepper.

overhead view of keto pumpkin soup in a pumpkin shaped bowl

Keto Pumpkin Soup Storage

Store any leftover keto pumpkin soup in the refrigerator for up to 5 days. You can also freeze this keto soup in a freezer bag or air tight container for 1-2 months. This makes it a great keto dinner option to meal prep. My family loves to eat this when the weather turns in the Fall, so I will prep up a batch on Sunday night and reheat it later in the week. It saves so much time and allows me to get dinner on the table quickly in between school and a night of fall sports.

Keto Peanut and Pumpkin Soup: FAQS

Can I use fresh pumpkin instead of canned pumpkin puree?

Absolutely! If you prefer fresh pumpkin, you can roast and puree it to use in the soup. Just make sure to measure out the equivalent of 14 oz once it's pureed.

What can I substitute for peanut butter if I have a nut allergy?

If you have a nut allergy, you can use sunflower seed butter or tahini as a great alternative to peanut butter, maintaining the creamy texture without the nuts.

How can I store the leftover soup?

You can store any leftover soup in an airtight container in the fridge for up to 5 days. It also freezes well, so you can freeze portions for up to 3 months!

Is this soup suitable for a vegan diet?

Yes, you can easily make this soup vegan by using vegetable broth and omitting the butter. The coconut cream and peanut butter provide plenty of creaminess!

How can I adjust the spice level if I’m sensitive to heat?

If you prefer a milder soup, you can reduce the amount of jalapeno or omit it entirely. You can also add a pinch of sugar to balance the flavors without increasing the heat.

Nutritional information & Macros

Amount Per Serving
Calories	175
Fat	13.4g
Protein	6.6g
Total Carbs	7.8g
Net Carbs	5.3g

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