Peanut butter and coconut cream blend this keto pumpkin soup into a rich, silky bowl — 5.3g net carbs. Inspired by West African groundnut soup, with a jalapeño that brings warmth without real heat. I make it 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.
I finish each bowl with a swirl of sour cream and a sprinkle of chives, and serve it with my keto dinner rolls.
My boys like this soup, and I think the orange color and the pumpkin are what win them over.
If You Can't Find Coconut Cream
If your store doesn’t carry canned coconut cream, use a can of full fat coconut milk instead. Don’t pour in the whole can. Open it and scoop out the thick white layer, then add that to the soup. That thick part is the coconut cream.
Which Peanut Butter to Use
Pick a peanut butter with no added sugar. Ideally it’s just ground peanuts. If you’d rather not use peanut butter, almond butter or macadamia nut butter also work in this recipe.
Leftover soup keeps in the refrigerator for up to 5 days.
In a large stock pot, heat olive oil over medium heat and sauté onions, garlic, ginger and jalapeno. Cook, stirring frequently, until softened.
2
Stir in seasonings and pumpkin
Stir cumin, smoked paprika and salt. Then add pumpkin puree. Whisk in the stock.
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.
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.
Nutrition
Per serving: 1 bowl
Calories
175
Fat
13.4g
Protein
6.6g
Total carbs
7.8g
Net carbs
5.3g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
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 8 servings, and I calculate roughly 5-6g 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.
5.3 net carbs for something this thick got me to stop scrolling. West African groundnut soup was the one recipe I thought I’d lose going keto. The pumpkin does what sweet potato used to, holds the broth and keeps the cumin and jalapeño in proportion.
Diane, the pumpkin swap took the most testing. It had to hold the broth the same way sweet potato does in the original without adding those extra carbs, and most substitutes just don’t have that density. Canned pumpkin ended up being the one.
Honestly, peanut butter in soup sounded wrong to me for a long time. I kept scrolling past recipes like this because the combination just didn’t track. Made it for the first time this past fall and I’m still a little annoyed at myself for waiting. The smoked paprika and cumin with the coconut cream pull out that depth I used to get from a West African peanut soup spot near my old apartment. I’d written that flavor off as one of the things keto just takes from you. The lime at the end is what makes it click, by the way. I add a little extra squeeze and it pulls everything together.
The ginger matters more than the recipe lets on. I started with the amount listed but by batch three I’d pushed it to about two inches grated. That’s when the warmth actually shows up. The original barely delivers it. Same with the butter. I stopped treating it as optional. It makes a real difference at the end. My one pushback is the salt. A teaspoon isn’t enough. Pumpkin and peanut butter together soak up more than you’d think, and I’m always adjusting at the bowl.
Two inches is closer to where this soup actually wants to land. I listed one inch because fresh ginger varies so much in potency, but I’m usually pushing it higher. The salt note is fair, I always end up adjusting at the bowl too.
Something changes in this soup right around the 15-minute mark. It starts to smell almost nutty instead of just brothy and everything pulls together into this thick silky thing. I’ve made it five times now and kept skipping the optional butter at the end because I figured the coconut cream was already plenty of fat, but last batch I finally threw it in anyway and I’m not skipping it again. It does something to the finish that the peanut butter alone doesn’t, kind of a velvety thing I wasn’t expecting. Still four stars because the yield feels slightly stingy, I always want one more bowl but I’m not complaining.
Jen, that butter thing took me a while to commit to too. The coconut cream feels like enough fat but the finish is just different. If yield is the only complaint, I double the whole recipe and freeze half.
Made this for my mom, who normally avoids pumpkin in savory stuff. She said it tasted nutty and a little tangy, the peanut butter and lime come through way more than the pumpkin does.
Realized halfway through I only had light coconut milk and not full-fat (grabbed the wrong can) and almost started over, but kept going, and the peanut butter just picked up all the slack. Soup ended up richer than I had any right to expect from a lighter base. Smoked paprika still came through too, didn’t see that coming. Already planning to redo it with real coconut cream this weekend to see how different it actually gets.
Peanut butter basically bailed you out. Light coconut milk has a lot more water, so the base would’ve been thinner without it. The coconut cream batch will be noticeably silkier and the coconut flavor will actually come through more.
Made this on a weeknight kind of on a whim and my son who normally won’t touch anything ‘weird’ ate the whole bowl. I told him it had pumpkin in it after the fact and he just shrugged, which from him is basically a rave review. Only thing I’d tweak is skipping the jalapeño next time for his sake.
The shrug is a five-star review from a kid who hates weird food. Skipping the jalapeño is fine, the ginger and smoked paprika carry plenty of flavor on their own so he won’t notice it’s gone. Hope he makes it a regular request, Camila.
Swapped the chicken broth for vegetable broth to keep it plant-based, and the flavor held up completely. The coconut cream is what gives it that silky texture (I was not expecting that from a pumpkin soup). Used an immersion blender right in the pot and had zero cleanup issues, which I appreciated as a first-time soup maker.
Veggie broth works here. The peanut butter and coconut cream carry so much that the broth is basically just liquid. Immersion blender in the pot every time.
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.
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.
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
