Keto Pumpkin Soup
Perfect for chilly days or quick weeknight meals, this keto pumpkin soup blends savory broth, warm spices, and rich creaminess into a velvety bowl of goodness. Sweetened with a zero-calorie brown sugar alternative and finished with a touch of crunch from crushed walnuts, it’s as indulgent as it is waistline-friendly. Comfort food with keto flair—yes, you can have both.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Total Time: 40 minutes
- Yield: 20 servings 1x
- Category: Dinner
Ingredients
1 tbsp olive oil
1 small onion, diced
2 cloves garlic, minced
2 tbsp zero-calorie brown sugar substitute (like Lakanto Golden®)
1 ½ tsp pumpkin pie spice
1 tsp salt
2 ½ cups chicken stock
1 (15 oz) can pumpkin purée
1 cup heavy cream (optional for richness)
2 tbsp heavy cream, or to taste (optional garnish)
3 tbsp crushed walnuts (optional garnish)
Instructions
Preheat oven to 350°F (175°C) and line or grease 20 muffin cups.
Make the cream cheese filling: Mix softened cream cheese with sweetener until smooth. Set aside.
In a large bowl, whisk together almond flour, sweetener, baking powder, pumpkin pie spice, and salt.
In another bowl, mix pumpkin purée, yogurt, oil, and eggs until well combined.
Add wet ingredients to dry and mix until smooth.
Fill each muffin cup 2/3 full with batter. Drop 1 tsp of cream cheese filling into each and swirl lightly with a toothpick.
Bake for 22–25 minutes or until muffins are set and lightly golden. Cool before serving.
Nutrition
- Calories: ~180
- Fat: 15g
- Carbohydrates: 5g
- Fiber: 3g
- Protein: 6g
Find it online: https://ketospoonful.com/keto-pumpkin-soup/