Keto 7 day meal plan

Keto Peanut and Pumpkin Soup

by KetoFocus.com
5 Stars (3 Reviews)
Nutrition Facts

8

Servings

175

Calories

13.4g

Fat

6.6g

Protein

5.3g

Net Carbs

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.

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 stock
  • 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

  • 1
    In a large stock pot, heat olive oil over medium heat and saute onions, garlic, ginger and jalapeno. Cook, stirring frequently, until softened.
    onions sauted in a stock pot
  • 2
    Stir cumin, smoked parika and salt. Then add pumpkin puree. Whisk in the stock.
    orangish liquid in a pot
  • 3
    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.
    pumpkin soup in a stock pot
  • 4
    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 creme fraiche, sour cream or yogurt. Top with fresh chives or cilantro.
    a spoon in a bowl of orange pumpkin soup with cream on top and chives

Latest Keto Dishes

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 antioxidents.

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 jalanpeno. 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.

a can of 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 addtional 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 habenero 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.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan