Keto Pumpkin and Sage Soup

This Keto Pumpkin and Sage Soup is a comforting and creamy fall favorite, perfect for chilly days. This soup is made with velvety pumpkin puree. It includes fragrant fresh sage and a hint of garlic. These ingredients bring together the rich, earthy flavors of the season. A splash of coconut cream adds a luscious texture while keeping it dairy-free and keto-friendly.

This soup is warm, nourishing, and easy to prepare. It is ideal for a quick weeknight dinner. It also serves as a cozy starter for your autumn gatherings. Serve it hot with a sprinkle of fresh sage for that extra touch of fall flair.

AD: Try Farmerโ€™s Market Organic Pumpkin Puree. Known for its rich, smooth texture and deep flavor, this brand uses organic, BPA-free cans. Itโ€™s often praised for its naturally sweet, robust pumpkin flavor. It’s popular for soups, pies, and other pumpkin recipes.

Keto Pumpkin and Sage Soup

Recipe by EllaCourse: MainDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories per serving

180

kcal

Ingredients

  • 2 cups / 500 ml unsweetened pumpkin puree

  • 1 small onion

  • 2 garlic cloves

  • 2 cups / 500 ml low-carb vegetable or chicken broth

  • 1/2 / 100 ml cup coconut cream

  • 1 tbsp fresh sage

  • 1 tbsp olive oil

  • Salt and pepper to taste

Directions

  • Dice the onion and mince garlic.
  • Sautรฉ onions and garlic in olive oil until soft.
  • Chop the fresh sage.
  • Add pumpkin puree, broth, and sage. Stir and let it simmer for 10-15 minutes.
  • Stir in coconut cream and season with salt and pepper.ย 

Notes

  • Macros per serving:
    Calories: 180
    Fat: 15g
    Protein: 3g
    Carbs: 8g (net: 4g)
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