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4.34 from 3 votes

Spiced Keto Pumpkin Soup with Bacon

This keto pumpkin soup is flavorful, creamy, and seasoned with a delicious blend of warming spices.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Soup
Cuisine: American
Keyword: Pumpkin Spice, Soup
Servings: 6 servings
Calories: 230kcal

Equipment

  • Medium Stock Pot
  • Immersion Blender

Ingredients

  • 4 slices bacon
  • 1/2 medium red onion diced
  • 2 cloves garlic minced
  • 1/4 tsp crushed red pepper flakes
  • 1 15 oz. can pumpkin puree
  • 2 cups chicken broth reduced sodium
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp cinnamon
  • 1/4 tsp cayenne pepper
  • 1 dash pumpkin spice optional
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp Lakanto Golden or other keto sweetener
  • 1 cup heavy cream

Instructions

  • Add bacon to a large pot over medium heat. Cook until crisp, then remove from pot (leaving the fat) and set aside. Coarsely chop bacon once cooled.
  • Add diced onion to reserved bacon fat, and sauté until softened, 3-4 minutes. Add garlic and red pepper, and cook for an additional minute.
  • Add broth, pumpkin puree, and spices (paprika, cumin, cinnamon, cayenne, pumpkin spice, salt, and pepper) to pot and stir to combine. Simmer for about 15 minutes.
  • Process soup with an immersion blender (or in batches with a standard blender) until smooth.
  • Reduce heat to medium low. Stir in cream and sweetener. Simmer until heated through. Season with additional salt and pepper to taste.
  • Serve hot, topped with the chopped bacon. Additionally garnish with toasted pumpkin seeds, a drizzle of cream, and/or a dollop of sour cream if desired.

Notes

  • Storage and Refrigeration: Store refrigerated in a sealed container for up to 5 days. Reheat in the microwave, or on the stove over medium low heat.
  • You can make this keto pumpkin soup without the bacon if desired. Just melt 2T of butter in your pot to use in place of the bacon fat.
  • The flavors here are meant to be more "warming" than spicy, but if you're worried about the heat, you can reduce the amount of cayenne and/or red pepper used. You can also cut the spice by serving the soup with a dollop of sour cream or plain yogurt.
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Nutrition

Serving: 1cup | Calories: 230kcal | Carbohydrates: 8g | Protein: 8g | Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Potassium: 100mg | Fiber: 2g | Sugar: 4g | Vitamin A: 7650IU