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Low-Carb Roasted Pumpkin Soup

Naomi ShermanUpdated 7 September 2020★★★★★4.6 (92 ratings)

Ready in 1h 30m
9 g net carbs
142 kcal
Serves 8

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Low-Carb Roasted Pumpkin Soup (gluten-free, keto, paleo)

I love pumpkin soup. It was one of the first things that I learned to cook, and I can remember feeling sooo fancy when I topped it with a dollop of sour cream and some crispy bacon pieces!

Here in Tasmania, winter is the perfect time to hunker down with a warming and hearty bowl of goodness and this flavour-packed sneaky twist to your higher carb pumpkin soup will leave you wanting for nothing…except maybe for summer to hurry up.
Enjoy!

Step-by-step

Pre heat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) .
Pell pumpkin and cut into chunks (if you are using Hokkaido you won't need to peel it). Peel onion and cut into wedges. Peel garlic and slice roughly. Tumble all ingredients on a lined baking tray and then drizzle with about half of the olive oil. Bake for 45 minutes.
While the pumpkin mixture is roasting, cut the cauliflower into florets and boil until just fork soft.
Drain the cauliflower and sit aside until the 45 minute mark of the pumpkin.
Note: Another option is be to roast the cauliflower in the oven just like the pumpkin. If you do that, it's best to bake the cauliflower in another tray, or in a large enough tray so that all the ingredients are in a single layer (you don't want the pumpkin boiled).
Remove the pumpkin from the oven and create a space in the centre of the tray. Add the cauliflower and drizzle with the remainder of the olive oil. Place tray back in the oven for approx. 30 minutes.
Once done, place roasted vegetables into a saucepan with your chicken broth and bring to the boil.
Remove from heat and blitz with an immersion blender or stand blender. Test and then season to taste.
Optionally, serve with dollops of Greek yoghurt, sour cream or pure cream, and/or crispy bacon. Store, in a sealed container, in the refrigerator for up to seven days or freeze in single portions.

Low-Carb Roasted Pumpkin Soup

Recipe

Low-Carb Roasted Pumpkin Soup

★★★★★4.6 (92 ratings)

When pumpkin is in season, it’s time for a bowl of creamy soup. This is the ultimate comfort-food dish perfect ...

Hands on: 15m
Overall: 1h 30m
Servings: 8

9 g
Net carbs: 5.3 g
Protein: 9.5 g
Fat: 142
kcal

Ingredients makes 8 servings

¹/₄ medium pumpkin such as Delicata or Hokkaido, seeds removed (750 g/ 1.65 lb)
1 medium cauliflower (750 g/ 1.65 lb)
1 red onion, cut into wedges (60 g/ 2.1 oz)
1 clove garlic, sliced
4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
4 cups chicken broth or vegetable stock (about 1 L)
Optional: full-fat yoghurt, sour cream or heavy whipping cream, and/or crispy bacon to serve

Instructions

Pre heat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) .
Pell pumpkin and cut into chunks (if you are using Hokkaido you won't need to peel it). Peel onion and cut into wedges. Peel garlic and slice roughly. Tumble all ingredients on a lined baking tray and then drizzle with about half of the olive oil. Bake for 45 minutes.
While the pumpkin mixture is roasting, cut the cauliflower into florets and boil until just fork soft.
Drain the cauliflower and sit aside until the 45 minute mark of the pumpkin.
Note: Another option is be to roast the cauliflower in the oven just like the pumpkin. If you do that, it's best to bake the cauliflower in another tray, or in a large enough tray so that all the ingredients are in a single layer (you don't want the pumpkin boiled).
Remove the pumpkin from the oven and create a space in the centre of the tray. Add the cauliflower and drizzle with the remainder of the olive oil. Place tray back in the oven for approx. 30 minutes.
Once done, place roasted vegetables into a saucepan with your chicken broth and bring to the boil.
Remove from heat and blitz with an immersion blender or stand blender. Test and then season to taste.
Optionally, serve with dollops of Greek yoghurt, sour cream or pure cream, and/or crispy bacon. Store, in a sealed container, in the refrigerator for up to seven days or freeze in single portions.

Nutrition per serving, about 1 ¼ cups/ 300 ml

Carbs 25%Protein 15%Fat 60% of calories

Net carbs: 9 g
Total carbs: 11.5 g
Fiber: 2.5 g
Sugars: 4.8 g
Protein: 5.3 g
Fat: 9.5 g
Saturated fat: 2.3 g
Calories: 142 kcal
Sodium: 42 mg · 1.81% RDA
Magnesium: 30 mg · 7.57% RDA
Potassium: 738 mg · 36.9% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Pumpkin, fresh	5.6 g	0.9 g	0.1 g	24
Cauliflower, fresh	2.8 g	1.8 g	0.3 g	23
Onion, red, fresh	0.5 g	0.1 g	0 g	3
Garlic, fresh	0.1 g	0 g	0 g	1
Olive oil, extra virgin	0 g	0 g	6.8 g	60
Chicken stock (broth), chicken only, homemade	0 g	2.4 g	2.4 g	31
Total	9 g	5.3 g	9.5 g	142

Gluten free
Dairy free
Egg free
Nut free
Nightshade free
Pork free
Avocado free
Coconut free
Fish free
Shellfish free
Pescatarian
Vegetarian
Vegan

Goes well with

Add a side and it's a complete meal.

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Comments & ratings (10)

4.692 ratings

5 ★68
4 ★17
3 ★0
2 ★5
1 ★2

Linda17 October 2021
I made this soup today for my sister who is going into hospital tomorrow. She is vegetarian and so I made it with a home made veg stock. I added some black pepper and 0.5 tsp of allspice for more flavour. I would like it a bit thinner, could I add more veg stock or would this alter the carbs?
1. Martina @ KetoDietAuthor17 October 2021
  Hi Linda, you can add more vegetable stock or water. The stock will add carbs but the difference will be negligible. I'd go with the stock 😊
Marjolijn Hund14 April 2020
Made this pumpkin soup with some slices leftover Pig wings from the bbq. Tasted great. The amount is good for the rest off the week 😁
1. Martina @ KetoDietAuthor22 April 2020
  Thank you Marjolijn, glad you enjoyed! ❤️
Tammi28 December 2019
Made this last night with roasted Hokkaido! I served it two ways: last night as-is with smoked salmon and creme fraiche and at lunch with a touch of stevia power and creme fraiche. Both were very tasty but I think the touch of stevia made it closer to what I expected of pumpkin soup. Will make again!
1. Martina @ KetoDietAuthor1 January 2020
  Thank you for the delicious suggestions Tammi, I'm glad you enjoyed! ❤️
Catia5 December 2018
Thank you for this recipe, it is very good and conforting for winter I always end up will less servings in the end. In this recipe you only add 1l of chicken stock. Do you add any water at all?
1. Martina @ KetoDietAuthor5 December 2018
  Hi Catia, it is quite possible that I miscalculated the amount "per serving" which is only estimated. I will change it to 1 1/4 cups which will hopefully be more accurate. Thank you for letting me know!
Karley19 October 2018
Thank-you for the recipe! Can you substitute canned pumpkin?
1. Martina @ KetoDietAuthor20 October 2018
  Absolutely! You can use canned pumpkin or pumpkin puree (in this case no roasting of pumpkin, only roast the onion and optionally also the cauliflower). I hope this helps!