Pumpkin Soup Recipe

This is such an easy pumpkin soup recipe to make. Yet it’s so elegant and delicious! It’s a perfect starter course for a dinner party. But it’s rich, so serve everyone a small portion.

Pumpkin is surprisingly low in carbohydrates and for that reason I make this soup often. 

It's also convenient because it calls for a can of pure pumpkin.  But you can also make it with fresh pumpkin.  Just mash the cooked pumpkin until you have about 1-1/4 to 1-1/2 cups.

If you peel the skin of the zucchini you'll have have a bright orange-colored soup. If you leave the peel of the zucchini on, you’ll get a green soup. It doesn't matter, either way they will taste the same and look just as lovely.

Fall Harvest Pumpkin Soup

This soup makes 8 servings.

PER SERVING: (excluding pumpkin seeds)

175 Calories

10 Carb Grams

2.5 Fiber Grams

7.5 Net Carbs

15 Fat Grams

3 Grams Protein


3 cups of cubed zucchini

2 cups cauliflower florets

1 large onion, sliced

2 cups of chicken stock

2 tbsp avocado oil

2 tbsp chopped fresh parsley

2 cloves of garlic, minced

10oz can of pumpkin (796ml)

1 cup heavy cream + some to drizzle on top of the soup bowls

1 tsp of dried basil

fresh thyme (optional)

1 cup of shelled, roasted pumpkin seeds (optional)


In a large saucepan, combine the zucchini,cauliflower , onion, stock, oil and parsley. Bring to a boil. Reduce the heat and simmer for about 45 minutes with the lid on. Stir now and then. You want the veggies to be tender.

Pour off the stock into a measuring cup, reserving the vegetables. If the stock has evaporated a bit, add enough water to reach 2 cups. Return stock to pot along with the veggies.

Purée the ingredients using an immersion blender. Add canned pumpkin and blend until completely smooth.

Add the cream and basil. Heat through. Ladle into individual bowls.

Drizzle with 1-2 tbsp of heavy cream on top of each soup bowl. Then make a swirl pattern by dragging a fork through the cream. Refer to the image above.

Garnish the middle of each bowl with 2 tablespoons of shelled, toasted pumpkin seeds and a pinch of fresh thyme.

This pumpkin soup recipe tastes really good when it's been re-heated and it freezes well.  Sometimes I made a big batch because the recipe doubles perfectly.

I've also made it with summer squash, also known as yellow zucchini and the taste was the same.

Let’s go from the pumpkin soup recipe page to the HOME page.

Recent Articles

  1. How to cook lamb just got easy! Find great recipes for this delicious meat.

    Apr 27, 18 10:57 AM

    Want to know how to cook lamb from the best lamb cuts? Great information to ensure success every time!!

    Read More

  2. Healthy fish sticks that are gluten free and low carb? These are spectacular!

    Apr 27, 18 10:10 AM

    These healthy fish sticks are low carb and totally gluten free. They are crispy on the outside and tender in the middle. Best fish sticks ever!

    Read More

  3. Try this salmon loaf. It's gluten free, low carb and crazy delicious.

    Apr 27, 18 10:04 AM

    Finding a low carb salmon loaf was a challenge, so I decided to tweak and adjust my old standby. And boy am I ever happy I did. Best salmon loaf recipe EVER!!!

    Read More

  4. A french omelet is simple, elegant but requires a gentle touch.

    Apr 27, 18 08:31 AM

    Here are a couple of French omelet recipes. Plain or with a delicate filling, these are wonderful for a low carb light brunch or for breakfast. Love this low carb lifestyle.

    Read More

  5. Crispy fish cakes that are low carb? Yep! You've gotta try them..

    Apr 16, 18 03:08 PM

    Enjoy a variety of fish cakes as part of your healthy low carb lifestyle! These are nutritious, economical and absolutely yummy! Try one of these delightful recipes this week! You will love them.

    Read More

  6. A MEGA egg strata recipe low in carbs and perfect for keto!

    Apr 16, 18 02:01 PM

    This EGG STRATA will feed a crowd! Or make it now and freeze in portions for later use. Easy to prepare and a great potluck contribution! You won’t blow your low carb diet with this recipe.

    Read More