Easy Pumpkin Soup Recipe – Low Carb Gluten Free

A comforting easy pumpkin soup recipe made with simple pantry staple ingredients. This pumpkin soup is a cinch to make and so, so, delicious!

Hey there, it’s Sarah from Green and Keto back with one of my favorite low-carb pumpkin recipes. My family loves this recipe because it tastes amazing, and I love it because it takes 10 minutes (and just a handful of ingredients) to make.

To me, the start of changing leaves and cooler weather means it’s time to break out my stash of soup recipes. There’s just something about it — I love making soup in the fall and winter months.  This easy pumpkin soup recipe makes a regular appearance on our dinner table this time of year. It’s warm and comforting, full of delicious pumpkin flavor, and a snap to make.

You can serve this soup to start a holiday meal, but it’s equally at home with a sandwich or salad for lunch. What better way to serve a leftover Thanksgiving turkey sandwich than with a side of hot, steamy, pumpkin soup?



This pumpkin soup is super creamy thanks to the pumpkin puree and a generous splash of cream. It’s flavorful too — I like to add garlic, fresh thyme, and a pinch of cayenne pepper for a little heat.

To make this soup extra convenient, you can use canned pumpkin puree and ready-made stock. I tend to have those ingredients in my pantry. But if you have fresh pumpkin puree and homemade chicken stock — well, then that’s even better.

To garnish the soup, I like to add a swirl of sour cream or Greek yogurt, a sprinkle of fresh parsley, and a handful of pepitas.  If you haven’t heard of pepitas before, they’re just pumpkin seeds without a hull.  You can buy them already roasted and salted in most major grocery stores.  Pepitas are a delicious snack or a crunchy topping for all kinds of recipes.


You can even make this soup with homemade pumpkin puree.

To make freshly roasted pumpkin puree, first, preheat your oven to 350 degrees.  Cut a sugar pumpkin in half and clean the inside cavity of seeds and strings. Brush the cut sides with oil, and bake cut-side-down on a baking sheet for 45-50 minutes or until a fork easily pierces the skin.

Then, remove the pumpkin from the oven and let cool for 10 minutes. Peel away the skin, and mash the pumpkin flesh. For an even smoother puree, you can blend the cooked pumpkin in a food processor.


One of the best things about this recipe is that the leftovers taste even better the next day. Soups tend to taste even better once the flavors have had time to mingle. So, you can certainly make it a day ahead of time, store it in the refrigerator and reheat it when needed.

Remember, because there is heavy cream in the soup, a gentle reheat over low heat is best.

Likewise, it is generally not recommended to freeze soups with cream. Creamed soups sometimes separate when you defrost and reheat them. So, what you can do is cook the soup without added the heavy cream if you know you are going to be freezing it. Then, you can simply add the cream after you’ve defrosted it.


If you like to dip something into your soup (don’t we all?) these Low Carb Tortillas go perfectly with Pumpkin Soup!

Easy Pumpkin Soup

Easy Pumpkin Soup
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins

An easy pumpkin soup recipe that’s keto friendly, low-carb, and gluten-free.

Course: Main Course, Soup
Cuisine: American
Keyword: easy pumpkin soup
Calories120 kcal
  • 15 oz pumpkin puree
  • 4 cups chicken broth
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1 tsp fresh thyme
  • 1/2 cup heavy cream
To Serve
  • 1/4 cup sour cream
  • 2 tbsp chopped parsley
  • 2 tbsp roasted, salted, pepitas
  1. Add the pumpkin puree, chicken broth, salt, pepper, garlic, and thyme to a medium saucepan. Stir to combine.

  2. Bring the mixture to a boil, then reduce heat and simmer for about 10 minutes, to give the flavors time to meld.

  3. Remove from the heat, and add the heavy cream.

  4. If desired, garnish with sour cream, parsley, and pepitas.

Nutrition Facts
Easy Pumpkin Soup
Amount Per Serving
Calories 120Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Cholesterol 32mg 11%
Sodium 786mg 33%
Potassium 299mg 9%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 2g 4%
Vitamin A22 7.6%
Vitamin C1 7.2%
Calcium 5.1%
Iron 7.2%
* Percent Daily Values are based on a 2000 calorie diet.

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