Leena Watts
Pumpkin soup is a delicious and comforting meal, perfect for cold winter nights. But can you eat it if you're following a keto diet? The short answer is yes! Pumpkin is a nutritional powerhouse, low in calories and high in fibre, and it can be part of a keto diet within moderation. Pumpkin soup is a great option for those following a keto diet, as it's low-carb and can be made with simple, pantry staple ingredients. It's also gluten-free and can be made dairy-free and vegan. So, if you're looking for a tasty and comforting soup to warm you up this winter, pumpkin soup is a great keto-friendly option.
| Characteristics | Values |
|---|---|
| Carbohydrates | 6.8 grams of net carbs per bowl |
| Calories | 166 kcal per serving |
| Ingredients | Pumpkin, chicken stock, heavy cream, coconut cream, butter, olive oil, garlic, onion, pumpkin pie spice, salt, cayenne pepper, walnuts, red pepper, thyme, coriander, cinnamon, ginger, vegetable broth, curry powder, coconut milk, apple, stevia, chicken bullion cube, macaroni, pine nuts, pumpkin seeds |
| Dietary Requirements | Low-carb, keto, gluten-free, vegan, sugar-free, dairy-free |
| Recipe Yield | 6 servings |
| Preparation Time | 30 minutes |
| Storage | Refrigerate in an airtight container for up to 4 days or freeze |
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What You'll Learn
Pumpkin is keto-friendly, but in moderation
Pumpkin is a versatile vegetable that is often used in sweet treats, such as lattes and pies, which are typically off the menu for those on a keto diet. However, pumpkin itself is not off-limits. In fact, it is generally considered keto-friendly, as long as it is consumed in moderation.
Pumpkin is not a carb per se, but it does contain carbohydrates. For example, half a cup of canned pumpkin contains 10 grams of carbohydrates and 4 grams of fibre. This equates to 6 grams of net carbs. Therefore, it is important to be mindful of portion sizes when incorporating pumpkin into a keto diet. A standard serving of keto pumpkin soup, for instance, is one cup, which provides 6.8 grams of net carbs. Depending on their daily macros, those on a keto diet can adjust their serving sizes accordingly.
When making keto pumpkin soup, it is recommended to keep the amount of pumpkin as low as possible. This can be balanced by adding creamy ingredients, such as coconut cream, heavy cream, or butter. Pumpkin soup can also be made with chicken stock or bone broth, and seasoned with salt, pepper, garlic, and thyme. For extra flavour, some recipes suggest adding red pepper, chilli powder, or cayenne pepper. Pumpkin soup is a comforting and tasty option for those on a keto diet, and it can be served with keto-friendly toppings, such as parmesan, toasted pumpkin seeds, or olive oil.
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Keto toppings: zero-carb pork rinds, parmesan, toasted pumpkin seeds, olive oil, or cream
Pumpkin soup is a great option for those on a keto diet, as pumpkin is generally considered to be keto-friendly, albeit in moderation. Pumpkin soup is also a low-carb option, and can be made even more keto-friendly by adding some creamy additions such as coconut cream, heavy cream, or butter.
However, to keep the soup truly keto, the amount of pumpkin used should be kept as low as possible. To compensate, the soup can be thickened with keto toppings such as zero-carb pork rinds, parmesan, toasted pumpkin seeds, olive oil, or cream.
Zero-carb pork rinds are a great keto-friendly topping option as they add a crunchy texture to the soup without adding any carbohydrates. Similarly, toasted pumpkin seeds can be used to add a satisfying crunch to the soup, while also providing a boost of nutrients such as healthy fats, fiber, and vitamins.
For those who want to add a salty, savory kick to their soup, a sprinkle of grated parmesan cheese is a perfect keto-friendly option. Parmesan is a hard cheese that is low in lactose and high in flavor, making it a popular choice for those on a keto diet.
Finally, a drizzle of olive oil or a swirl of cream can add a luxurious mouthfeel to the soup while keeping it keto-friendly. Olive oil is a healthy fat that is often used in the keto diet, and it can be drizzled on top of the soup or used to sauté the pumpkin and other ingredients. Cream, whether it be heavy cream, half-and-half, or coconut cream, can be added to the soup to make it richer and more indulgent, ensuring that it remains keto-friendly.
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Pumpkin soup freezes well for later
Pumpkin soup is a great option for those on a keto diet. It is low-carb, gluten-free, and can be made dairy-free and vegan. The soup is simple to make and can be prepared in under 30 minutes with simple pantry ingredients.
To make the soup, you can use either canned or fresh pumpkin puree. If you want to make your own fresh pumpkin puree, start by preheating your oven to 350 degrees. Cut a sugar pumpkin in half and remove the seeds and strings. Brush the cut sides with oil and bake cut-side-down on a baking sheet for 45-50 minutes or until fork-tender. Let the pumpkin cool for 10 minutes, then peel away the skin and mash the flesh. You can also blend the cooked pumpkin in a food processor for an even smoother puree.
To turn your puree into soup, heat some oil in a saucepan over medium heat. Add onion and saute for 2-3 minutes. Reduce the heat and add garlic, sauteing until the onion is soft. You can then add spices like garlic powder, onion powder, salt, and red pepper flakes. Stir in chicken stock and your pumpkin puree, and simmer for about 10 minutes. For a creamier soup, you can add heavy cream, butter, or coconut cream.
Now that you've made your soup, you might be wondering how to store it. Pumpkin soup freezes well, so you can easily save it for later! It is recommended to freeze individual servings in airtight containers. When you're ready to eat, thaw the soup in the fridge the day before and rewarm it in the microwave or on the stovetop. That way, you can enjoy your delicious keto pumpkin soup anytime!
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Pumpkin soup is a great starter for holiday meals
The soup can be made with simple pantry ingredients in less than 30 minutes, making it a convenient and quick option for a holiday meal starter. You can use canned pumpkin puree or make your own fresh puree with roasted pumpkin. The base of the soup typically consists of chicken stock or broth, with added spices such as garlic, thyme, salt, and pepper to enhance the flavour.
To make it keto-friendly, it is important to keep the amount of pumpkin relatively low while adding creamy ingredients like coconut cream, heavy cream, or butter to achieve a velvety texture. The soup can be garnished with a variety of toppings, such as crushed walnuts, sour cream, red pepper, crunchy pepitas, or a drizzle of olive oil.
Pumpkin soup is a tasty and healthy way to begin your holiday feast, and with its low-carb nature, it will surely impress your guests and leave them asking for more!
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Pumpkin is low-calorie, high-fibre, and packed with vitamin A
Pumpkin is a nutritious food that can be incorporated into a keto diet. While it does contain carbohydrates, it is not a carb-heavy food. Pumpkin is low in calories and high in fibre, making it a good option for those watching their weight.
A half-cup of canned pumpkin, for example, contains 10 grams of carbohydrates and 4 grams of fibre. After subtracting the fibre content from the total carbohydrates, we are left with 6 grams of net carbs. This makes pumpkin a suitable ingredient for keto-friendly recipes, such as pumpkin soup.
Pumpkin soup can be made with simple, pantry staple ingredients and is a comforting, tasty, and low-carb meal option. It can be served as a starter for holiday meals or enjoyed as a quick and easy weeknight dinner. The soup typically includes ingredients like chicken stock, pumpkin puree, and spices such as garlic and thyme.
Additionally, pumpkin is an excellent source of Vitamin A, providing more than the recommended daily intake in just one serving. Vitamin A is essential for maintaining healthy skin, vision, and immune function. By including pumpkin in your diet, you can not only enjoy its delicious flavour but also benefit from its nutritional value, making it a nutritious addition to your keto meals.
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Frequently asked questions
Yes, pumpkin soup can be keto-friendly. Pumpkin itself is low in calories and high in fibre, and it can be made into a soup with other keto-friendly ingredients.
You can make keto pumpkin soup with simple pantry ingredients, such as chicken stock, pumpkin puree, and heavy cream. You can also add in garlic, fresh thyme, salt, and pepper for extra flavour.
To make keto pumpkin soup, first heat oil in a saucepan over medium heat. Add onion and saute for 2-3 minutes. Reduce heat to medium-low and add garlic. Saute until the onion is beginning to soften, then stir in a sugar substitute, pumpkin pie spice, and salt. Pour in chicken stock and stir to combine. Whisk in pumpkin puree, cover, and simmer over medium-low heat for 10 minutes. Blend the soup carefully until smooth using an immersion blender. Stir in 1 cup of heavy cream and adjust salt to taste.
The number of carbs in keto pumpkin soup will depend on the specific recipe and the ingredients used. Some recipes have as few as 5 grams of carbs per serving, while others have up to 10 grams of carbohydrates per cup. It's important to be mindful of the added carbs and sugar content from other ingredients as well as the amount of pumpkin used.
