Keto Roasted Pumpkin Soup Recipe
This article may contain Amazon or other affiliate links. As an Amazon Associate, I earn qualifying purchases. This creamy roasted pumpkin soup is the perfect comfort food for fall. Rich and flavorful, it's a great side dish or snack for the holiday season. Sometimes I forget that pumpkin is delicious in savory recipes. There are […]

This article may contain Amazon or other affiliate links. As an Amazon Associate, I earn qualifying purchases.


This creamy roasted pumpkin soup is the perfect comfort food for fall. Rich and flavorful, it's a great side dish or snack for the holiday season.

Image titled: Close-up of a bowl of roasted pumpkin soup with sage and coconut milk

Sometimes I forget that pumpkin is delicious in savory recipes. There are so many wonderful keto pumpkin recipes out there, but most of them tend to be on the safe side. And I'm partly to blame, with all my pumpkin treats!

But I recently bought a pie pumpkin because canned pumpkin has been so hard to find lately. I intended to turn it into a puree to use in some more keto desserts, but somewhere along the way I changed my mind. I sliced ​​it, roasted and mixed it up, for an amazing keto soup.

This keto roasted pumpkin soup recipe actually marks my first foray into working with a whole pumpkin. Truth be told, I had never even considered buying a pumpkin pie before. Why bother when someone else has already done the work for you?

It turns out to be remarkably simple. And more versatile than the canned version, because you can't roast an already mashed pumpkin!

Top down photo of keto pumpkin soup in a white bowl on a white wooden table, with sliced ​​pumpkin leaves and sage

Roasted pumpkin soup inspiration

Honestly, I didn't know what to do with my whole pumpkin. I had vague plans but nothing very concrete. Until I saw this pumpkin soup recipe from Cubes' N Juliennes.

Don't like when you already have all the ingredients for a recipe? I had pumpkin, sage, chicken broth, and coconut milk. It was clearly fate!

Create a keto pumpkin soup recipe

But I couldn't just go with both foods and make the recipe as it was written. While pumpkin is incredibly healthy and high in nutrients, it is not the lowest carbohydrate vegetable.

If I were to use as much pumpkin as the original recipe, I would end up with a soup that was too high in carbs for me to enjoy.

My tip for this problem is to use another low carb vegetable like cauliflower to add bulk and nutrition with less carbs. I have used this approach in other recipes, like my low carb butternut squash casserole.

All of the great roasted pumpkin flavor is still there, but it's a lot more keto and macro.

A white bowl filled with roasted pumpkin soup with sliced ​​pumpkin and sage leaves in the background.

How to make keto pumpkin soup

Even with the added step of roasting the pumpkin, this keto soup is incredibly easy to make. And it tastes like a vacation! Here are my top tips for getting it right:

  1. Roast the pumpkin: Preheat your oven to 350F and line a baking sheet with parchment paper or a silicone mat. Cut the pumpkin in half, remove the seeds, then sprinkle with salt and pepper. Roast for about 30 minutes.
  2. Sauté the onion, celery and garlic: Onion and celery add great flavor to any soup, but keep the onion to just 1/4 cup to cut down on carbs. Sauté until tender and add garlic for the last 30 seconds.
  3. Add the other vegetables: Remove the flesh of the pumpkin from the skin and add it to the pot, along with the cauliflower, sage and spices. Sauté a little longer.
  4. Incorporate the broth: Bring the liquid to a boil over medium heat, then reduce the temperature and simmer for 15 minutes, until the cauliflower is tender.
  5. Mix it up: It's a creamy soup, so it needs to be mixed. You can do this in a large blender or with an immersion blender.
  6. Incorporate the coconut milk: It adds a delicious creaminess, but there is no real coconut flavor. You can use heavy cream if you prefer.
Close up of a tablespoon being lifted from a bowl of keto pumpkin soup

Can you make roasted pumpkin soup ahead of time?

This is a great recipe to prepare ahead and eat when you're ready. If you do it with coconut milk like I did, it can last even longer in the fridge. It should keep for up to a week.

And since it's a mixed soup, it freezes well as well.

To reheat, simply thaw and reheat in a skillet over low heat.

More keto blended soup recipes

Close up of a tablespoon being lifted from a bowl of keto pumpkin soup

Roasted Pumpkin Soup

This creamy roasted pumpkin soup is the perfect comfort food for fall. Rich and flavorful, it's a great side dish or snack for the holiday season.

Classes: Soup

Cooked: American

Keyword: keto pumpkin cake, roasted pumpkin soup

Portions: 6 portions

Calories: 97 kcal

Ingredients

  • 1/2 small sugar pumpkin or pie, cut into wedges (skin and seeds removed)
  • Salt and pepper
  • 2 tablespoon avocado oil or butter
  • 1/4 Chopped off chopped onion
  • 1 stalk of celery, sliced
  • 2 cloves minced garlic
  • 8 ounces cauliflower fresh or frozen is good
  • 2 tablespoon fresh sage, chopped
  • 1/2 teaspoon paprika
  • 1/4 teaspoon Cayenne
  • 3 cups chicken broth
  • 1/2 Chopped off coconut milk

Instructions

  1. Preheat the oven to 350F and line a baking sheet with parchment paper or a silicone mat. Sprinkle with salt and pepper and bake, flesh side up, 20 to 30 minutes, until tender and lightly golden. Remove and let cool, then remove the flesh from the skin.

  2. In a large saucepan over medium heat, heat the oil until it sparkles. Add the onion and celery and sprinkle with salt and pepper. Sauté until vegetables are tender, about 4 minutes. Add the garlic and cook for another 30 seconds.

  3. Add the cauliflower, pumpkin, sage, paprika and cayenne pepper and sauté for a minute or two. Add the chicken broth and bring to a boil. Reduce the heat and simmer, 15 minutes, until the cauliflower is tender.

  4. Transfer to a blender and blend until smooth, or use an immersion blender to blend until smooth. Return to the saucepan and stir in the coconut milk. Adjust the seasonings to taste and serve.

Nutritional intake

Roasted Pumpkin Soup

Amount per serving (1 cup (approximately))

Calories 97 Calories from Fat 77

% Daily Value *

Fat 8.6 g13%

Carbohydrates 7.4 g2%

1.4g fiber6%

Protein 3.5 gseven%

* Percent Daily Values ​​are based on a 2000 calorie diet.


If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating orgie leave you feeling hungry or unsatisfied. These are major reasons why you might find it to stick to a healthier eating plan.

However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.

Here are some ways to lose weight that employ saine eating, potentially lower carbs, and that aim to : reduce your appetitecause fast weight lossimprove your metabolic health at the same time

One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole céréales. When you do that, your hunger levels go down, and you generally end up eating fewer calories

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs. If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

If you choose to eat more complex carbs like whole céréales along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer kcal without thinking about it or feeling hungry

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole céréales over refined carbs, a 2019 study correlated high whole grain with lower body mass index ( BMI )

tera determine the best way for you to lose weight, consult your doctor for recommendations.

Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight. But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight,

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits. By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a se reproduire for some advice. Make sure your doctor is also aware of any new exercise orgie. If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, course, cycling, or swimming is very beneficial for weight loss and general health.

Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective. Choose what’s sustainable for you.

Let’s face it — there’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape. If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.

From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day. The problem is, although very restrictive diets and elimination meal partouze will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks.

Although losing 10 pounds ( 4. 5 kg ) in a week by following a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable. The real key to safe and successful weight loss is to adopt a saine lifestyle that suits your individual needs and that you can maintain for life.

The following tips are saine, realistic ways to get you back on track and headed towards your weight and fitness goals. Here are vingt cinq of the best dieting tips to improve your health and help you lose weight.

Plus, foods like candy, soda and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy. Cutting out foods high in added sugars is a great way to lose excess weight. It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading alimentation labels is a must.

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