Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut (2024)

Keto Recipes

by Amanda C. HughesMarch 6, 2024

by Amanda C. HughesMarch 6, 202449 comments

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Today I just wanted something slurpable, sweet, but spicy. Something savory.This savory Low-Carb Pumpkin Soup Recipe is keto friendly and it turned out so delicious that everybody ate at least two bowls. What’s nice is that you can upgrade it if you like too.If you like it spicy, eat it as is or add more red pepper. If you like it more pumpkin-y, add a little stevia to your bowl. It’s a great customizable soup.

The apple, chopped tiny and added to the bottom of each bowl is optional, but it’s such a tiny amount of natural sugar that I highly recommend the little tiny baby “cheat’. When the soup gets too spicy and your taste buds get bored with the curry, you scoop up an apple chunk from the bottom and crunch into one. So good. Make sure they’re small baby squares.

This low carb recipe was only 5 carbs per serving (6) when I made it and worth every one.

Savory Low-Carb Pumpkin Soup w/ Curry & Coconut

Servings:6

Prep Time:5 minutes |Cook Time:5 minutes|Total Time:10minutes

Ingredients:

1/4 cup coconut oil
1 cup chopped onion
1 1/2 cloves minced garlic
3 cups chicken broth
1 tsp curry powder
1/2 tsp salt
1/2 tsp ground coriander
1/2 tsp crushed red pepper flakes
1/2 tsp cinnamon
1/2 tsp, grated fresh ginger
15 oz can pure 100% pumpkin
1 cup light coconut milk
1/4 apple

Steps:

Heat the coconut oil in a deep pot over medium-high heat.
Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon, and ginger.
Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
Cover, and boil 15 to 20 minutes more, stirring occasionally.
Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.
Use an immersion blender (or real blender) to process until smooth.
Return to a pot, and reheat briefly over medium heat before serving.
Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
Enjoy!

★★★★★4.8 from 4 reviews

The low-carb and keto-friendly pumpkin soup which uses curry and coconut milk, is great for cool fall nights, and for warming up in the winter.

Author: Amanda C. Hughes
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Category: Dinner

Scale

Ingredients

1/4 cup coconut oil
1 cup chopped onion
1 1/2 cloves minced garlic
3 cups chicken broth
1 tsp curry powder
1/2 tsp salt
1/2 tsp ground coriander
1/2 tsp crushed red pepper flakes
1/2 tsp cinnamon
1/2 tsp, grated fresh ginger
15 oz can pure 100% pumpkin
1 cup full-fat coconut milk
1/4 apple

Instructions

Heat the coconut oil in a deep pot over medium-high heat.
Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.
Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon, and ginger.
Cook and stir until the mixture comes to a gentle boil, about 10 minutes.
Cover, and boil 15 to 20 minutes more, stirring occasionally.
Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.
Use an immersion blender (or real blender) to process until smooth.
Return to a pot, and reheat briefly over medium heat before serving.
Divide your apple squares across your bowls and add to the bottom. Add soup over the top.
Enjoy!

Notes

Nutrition

Calories: 525
Fat: 27g
Carbohydrates: 3g
Fiber: 1g
Protein: 41g

Keywords: pumpkin soup

curried pumpkin soup recipeslow carb pumpkin souppumpkin souppumpkin soup recipepumpkin soup recipe curry

Amanda C. Hughes

Amanda C. Hughes has been developing ketogenic and paleo recipes for over a decade. She has developed recipes for top nutrition coaches and subscription meal boxes. She's the author of the best-selling Wicked Good Ketogenic Diet Cookbook, Keto Life, Keto All the Way, and developed recipes for the 21-Day Ketogenic Diet Weight-Loss Challenge.Disclaimer: Please enjoy the recipes and personal anecdotes on WickedStuffed, but please understand this is a recipe blog. I do my best to provide nutritional information based on the tools available to me, but you should seek proper nutritional advice from a dietician. Additionally, as an Amazon Associate I earn from qualifying purchases. This helps to pay down the cost of keeping this blog up and running.

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49 comments

BeckyOctober 19, 2013 - 10:12 pm

This was delicious. I don’t like spicy, so I eliminated the red pepper flakes. And regular coconut milk works fine in place of light.

WickedStuffedOctober 20, 2013 - 9:22 am

Glad you like it! It’s one of my favorites! 🙂

Jan PaulusNovember 30, 2019 - 10:34 am

I accidentally added 1 teaspoon Cumin when I thought it was curry. Will wait to see how it turns out. Did not add but a dash of red pepper flakes, as the cumin may be enough heat.

Savory Low-Carb Pumpkin Soup Recipe w/ Curry & Coconut (2024)

Savory Low-Carb Pumpkin Soup w/ Curry & Coconut

Ingredients:

Steps:

Ingredients

Instructions

Notes

Nutrition

Amanda C. Hughes

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49 comments