Here's an easy-to-make dairy-free and low-carb creamy pumpkin soup topped with bacon bits- perfect for the cooler months! It's a breeze to prepare this delicious soup using canned pumpkin.
It's October and the fall season has been bringing in some chilly nights. Warm comfort foods like soups are a great way to take the chill away. Another sure sign that fall has arrived are the iconic pumpkins.
If you have a few cans of pumpkin in the pantry to cook and bake with, then you are going to love this recipe. This is another option when you are craving low-carb pumpkin pie on cold chilly days!
It's a cinch to cook up this creamy pumpkin soup as well. You just mix everything in a pot and heat it on the stove until it's at a good serving temperature.
I suppose you could also cook it in a slow cooker or Instant Pot, but the cooktop is faster. It only makes about six cups of soup so it doesn't take long at all to heat up.
Ingredients Needed For Creamy Pumpkin Soup
There are only a handful of ingredients in this thick and creamy soup. They are all really easy to find. Here's a bit more information about what I used!
Either use canned pumpkin puree, or roast and process your own puree from fresh pumpkins. Whatever you do, don't use pumpkin pie filling. It has too much sugar and other spices mixed in.
This low-carb pumpkin soup with bacon is made with canned pumpkin puree, which helps to keep prep work to a minimum.
Of course, if you have some fresh pumpkin, you could make your own puree. But, I modified this soup recipe to use 15 ounces of puree to make things easy.
Always use unsweetened plain almond milk. You could use coconut milk instead, but the almond milk has a mild flavor that mixes with the pumpkin puree the best!
Coconut milk has a little bit too much sweetness.
To make it even creamier, I suggest using bone broth. The chicken broth will work too, but bone broth is just slightly creamier and much more nutrient base!
Crispy bacon adds saltiness and a variety of textures against the creamy pumpkin soup. Buy some no-sugar bacon to keep this recipe keto-friendly! So definitely nothing with "maple" in the name.
Although I used bacon in the recipe to add in additional flavor, you can leave it out if you wish.
I highly recommend baking the bacon in the oven while the soup is cooking!
You don't need very many spices for this soup. The pumpkin is the boldest flavor and it stands out. Just use some salt, pepper, and dried sage leaves.
Beans are optional. But I think some black soybeans give the creamy pumpkin soup a boost of protein and texture.
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
- Pre-cook the bacon. This will save you lots of prep time!
- If you grow your own sage, let it dry completely before you add it.
- Garnish the soup with roasted pumpkin seeds and a sprig of either parsley or cilantro.
How To Make Pumpkin Soup From Scratch
This soup is one of the easiest ones you will ever make. You don't need any fancy equipment, and it doesn't take long at all! There are basically two steps.
Combine Wet Ingredients In Saucepan
Just use a whisk to mix the pumpkin puree with the almond milk and broth. Add it to a medium saucepan.
Add Spices and Heat Through
Then, stir in the bacon, sage, salt, and pepper. Heat it up until it simmers (don't let it boil).
That's it! It really is that easy!
What To Serve With Pumpkin Soup
This makes a very filling lunch or you can serve it before your next meal. If you are going to serve it for lunch, add a low-carb sandwich on the side.
These cucumber sandwiches with cream cheese are the perfect thing to eat with a pumpkin soup. Or, make a grilled cheese sandwich with low-carb bread.
This will also taste perfect with a fresh salad too. Baby kale avocado salad has the right amount of crunch and zesty taste to compliment the pumpkin soup.
Frequently Asked Questions About Keto Pumpkin Soup
Before we get to the recipe card, here are some questions people often ask about creamy pumpkin soup. If you don't see your question here, please leave it in the comments.
How many carbs are in creamy pumpkin soup?
There are 5g net carbs in one cup of soup. That includes the 7g of carbs and the 2g of fiber.
How do I bring out the flavor more?
This is a very mild-tasting soup. Salt usually enhances the flavors around it, so if you think it doesn't have a bold enough flavor, try to add more salt.
Other low-carb ideas for enhancing the flavors might be to add more sage or even sprinkle in some red pepper flakes.
What is the best way to store leftover pumpkin soup?
This creamy soup will save best in the refrigerator for up to a week. Store it in an airtight container - like a mason jar!
I love pumpkin in savory recipes. It's got a nice flavor that is similar to butternut squash. Other low-carb recipes I've made include pumpkin lasagna and a pumpkin casserole.
However, this low-carb pumpkin soup with bacon is the easiest recipe of all. It's sure to become a regular for me.
If you're looking for a festive appetizer for Thanksgiving, give this soup a try. My family loves the taste and I love how quick and easy it is to prepare.
Other Keto Soup Recipes To Try
If you enjoyed this creamy pumpkin soup recipe, here are some more hearty low-carb soup recipes you should try next. They are some of my favorites of all time.
- Turkey Pumpkin Chili can be made in the slow cooker or the Instant Pot and is a freezer-friendly soup too.
- Keto Thai Coconut Soup is a lighter soup with a bold broth.
- Gumbo With Shrimp And Sausage is slightly spicy with really high in protein.
- Cheesy Broccoli Cauliflower Soup only has 5g net carbs per serving and will fill you up with its rich broth.
- Unstuffed Cabbage Soup has high-fiber cabbage along with a tomato-based broth and hearty ground beef.
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Easy Pumpkin Soup with Bacon - Dairy Free
- 15 ounces pumpkin puree
- 1 ¾ cups unsweetened almond milk
- 14 ounces chicken bone broth
- 6 slices no sugar bacon cooked & chopped
- 1 teaspoon dried sage leaves
- 15 ounces black soy beans optional
- Whisk together pumpkin, almond milk, and broth in a medium saucepan.
- Stir in bacon and sage.
- Heat through.
- Season to taste with salt and pepper.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_size] => 1 [calories] => 95 [carbohydrates] => 7 [protein] => 5 [fat] => 4 [saturated_fat] => 1 [monounsaturated_fat] => 2 [cholesterol] => 11 [sodium] => 282 [potassium] => 320 [fiber] => 2 [sugar] => 3 [vitamin_a] => 5900 [vitamin_c] => 2.5 [calcium] => 10 [iron] => 0.7 [serving_unit] => cup )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
First published on October 8, 2011. Updated on October 21, 2021, with new images and additional recipe information.
Looks great, condiments are to everyone's taste!
This soup lacks flavor and depth. I browned some vidalia onion in the bacon fat and added it to the soup and a bouillon cube and it still has very little flavor.
Did you try adding in a little more salt? That usually brings out the flavor.
Yes, and the boullion cubes are salty too. Also added a little more sage. Next time I will add some garlic and maybe a little sherry.
The thing is, onions and sherry add carbs. This is a low carb soup.
The perfect soup for Autumn, sounds so comforting!
Is sage essential? I don't have any on hand.
It's not essential but does help round out the flavor nicely.
I didn’t have sage, either, so I added about 1/4 teaspoon of cinnamon. It turned out delicious!
Your Pumpkin and Bean soup? Where's the beans in the recipe? And how can it be low carb if there's beans in it?
The black soybeans are optional. You can add a can in place of the bacon or in addition to.