This pumpkin soup with coconut milk is the perfect vegan keto comfort food! Pumpkin puree, coconut milk, and vegetable broth are stewed together along with spices for the best pumpkin soup recipe you've ever tried!
Even better? You don't have to watch it simmer and cook on the stovetop. Instead, simply add all your ingredients to a slow cooker and let your machine do the work for you!
This is the perfect fall dish for those who love to cook healthy recipes at home. But you don't have to be on a diet or even vegetarian or vegan to enjoy this recipe – everyone will come back for seconds!
Trust me, one spoonful of this pumpkin soup and you'll be in food heaven! This recipe will get 5 stars from all the kiddos too. The whole family will love this one.
Is pumpkin keto?
Yes, pumpkin is keto because it is a non-starchy vegetable and has only 6g net carbohydrates per 100g. Pumpkin is such a versatile vegetable to give you variety on your low-carb or ketogenic diet.
You can use pumpkin to make pumpkin pies, pumpkin fudge, and even your own homemade pumpkin spice latte or egg-free pumpkin mug cheesecake.
The nutrition values for low-carb pumpkin and coconut soup calculate at just under 10grams of net carbs.
Pumpkin is low carb, low calorie, low fiber, low protein, and contains vitamin A, vitamin C, and iron.
Pumpkin nutrition per 100g (raw): 6.5 g total carbs, 0.5 g fiber, 6 g net carbs, 1 g protein, 0.1 g fat, 26 calories.
Nutritional values from cronometer.com
How can you make it even lower carb?
There are a few ways to reduce carbs further. Only use fresh pumpkin and avoid the store-bought tinned/canned varieties. These may be up to 29g carbs per 250ml serving size.
You can also swap out some of the pumpkin for lower-carb vegetables such as cauliflower. The low-carb soup can also be diluted with the addition of extra vegetable stock, water, or coconut milk/cream.
The soup is incredibly thick and creamy, so with most low-carb dishes, you won't be wanting much before you start to feel full.
All quantities, ingredients, and instructions are in the recipe card below.
Here are a few of the star ingredients in this pumpkin soup with coconut milk.
- Pumpkin chunks - yes, we use real pumpkin from a sugar pumpkin or other fresh pumpkin in this recipe! You can also make this with a can of pumpkin purée—just make the ingredients are nothing but 100% pumpkin.
- Coconut milk - coconut milk adds a lovely rich texture to this pumpkin soup recipe. You can use coconut cream if full fat coconut milk isn't available. Light coconut milk won't give you the lovely rich texture that full fat coconut milk does and the light version often has added sugar and carbs.
- Vegetable broth - to keep this recipe vegan, I made it with vegetable broth. However, you can easily sub that out for chicken broth if you prefer.
What's the difference between coconut milk and coconut cream?
They are both made with coconut pulp and water, but coconut cream has a much higher fat content than coconut cream. Coconut milk also is available as full-fat coconut milk or lite coconut milk.
Creamed coconut is available as a solid block or a small can of concentrated coconut cream. Creamed coconut is generally used in curries and stir-fries when a large volume of liquid is not required.
|Type of coconut milk||Fat %|
|Coconut milk (lite)||5-10%|
If I had to give you my number one tip, of all time, to be successful in living low carb, I would advise you to learn to love your slow cooker.
You can prepare all your chopped ingredients in the morning, throw them all together and turn it on. When you walk in the door, your delicious healthy dinner will be waiting for you.
If you are really organized, you can even prepare any slow cooker recipe the night before, directly into the slow cooker dish. Keep the dish in the fridge covered, then just pop it into the slow cooker and turn it on.
Heck, you could even prepare any vegetables too and leave them in saucepans covered, ready to cook.
You only need these 2 simple kitchen items to make this delicious homemade soup.
- Slow cooker - If you don't have a slow cooker, I have cooking instructions below to make this on the stovetop or in your Instant Pot too.
- Blender - I prefer to use my stick blender (immersion blender) with the blade attachment or you may wish to use a heatproof blender.
This really is a one-dish dinner. Place all the ingredients into the bowl of your slow cooker. Stir and cover with the lid. Cook until tender.
You can puree your homemade pumpkin soup directly in the slow cooker dish or saucepan using a stick blender with the blade attachment.
Alternatively, pour the cooked pumpkin soup into your food processor that has a heat-proof bowl. Process until smooth.
Serve with a drizzle of coconut cream and garnish with some fresh herbs and spices such as dried chili flakes or ground nutmeg.
⏲️ Cooking time
How long you cook this pumpkin soup with coconut milk depends on which method you are using.
- Slow cooker - Cook on HIGH for 4-6 hours OR Cook on LOW for 6-8 hours.
- Instant Pot - Cook for 20 minutes with natural pressure release.
- Saucepan - Gently simmer and cook for 40 minutes over medium heat, stirring occasionally. You can also cook it longer over medium low heat if you prefer.
🧂 Seasoning and variations
I like to season my pumpkin soup quite liberally with salt and pepper. I highly recommend trying freshly cracked black pepper - it makes all the difference!
The recipe also calls for ginger and fresh garlic, which complement this pumpkin soup perfectly.
You may want to add (or garnish) with nutmeg. This earthy spice really adds a punch of flavor.
Want a bit of spice? Turn this into pumpkin curry soup! Add curry powder to the recipe.
Why not try a Thai pumpkin soup Another option is to add Thai red curry paste to the soup, which balances out the creamy coconut milk nicely. I absolutely love the Thai flavors that come out in this version.
Lastly, try serving this pumpkin soup with a scoop of sour cream, drizzled in olive oil with roasted pumpkin seeds on top! Delicious.
🍞 What to serve with pumpkin soup
First of all, let me say that this pumpkin soup with coconut milk is perfectly delicious on its own. You don't need a side dish.
But, sometimes it is nice to have something to dip into your soup recipe!
Traditionally you would serve this warm comforting pumpkin soup with bread. But, to stay on track with your weight loss and health goals you'll want to avoid the high carb side dish and make some low-carb and keto bread recipes instead. Here are some delicious keto breads perfect to serve with soup on your low-carb diet or keto diet.
1) Almond flour bread
Simple 2-step low-carb almond flour bread is the most popular and easiest bread recipe to make, especially if you are new here. You've probably got all the ingredients you need in your pantry right now.
Serve with plenty of butter, and for our vegan readers, avocado or almond butter on toast is a delicious nutritious side dish.
2) Keto garlic bread
If you really want to impress your guest, then make keto garlic bread instead. Super buttery, super garlicky and no one will know it's keto.
It may seem like an odd combination, but it works with this pumpkin soup perfectly!
3) Keto cheese loaf (almond flour recipe)
Delicious cheesy keto cheese bread loaf (keto almond flour bread with cheese) is the perfect recipe for dipping in a hot soup on a cold night.
It only takes 5 minutes to prepare and is an easy yeast-free dough with a filling of garlic and green onions with cheesy flavor in every bite.
Pumpkin soup FAQs
Yes. If you want to make this pumpkin soup even more simple, make it with pumpkin puree from the can! Make sure to double-check the labels that there isn't any added sugar or ingredients, and definitely do not get it confused with canned pie filling.
If you don't like pumpkin, you can also make this recipe with butternut squash. It will adjust your carb count slightly but has a lovely flavor.
It adds a lovely rich texture and mild coconut flavor. Coconut milk (or coconut cream) also helps to naturally thicken a soup and make it comforting.
You can use diluted coconut cream, diluted creamed coconut, or even heavy cream (if you can tolerate dairy and are not vegan).
Please rate this recipe.
Slow cooker low-carb pumpkin soup (vegan-friendly)
- 1 medium onion diced
- 1 teaspoon ground ginger crushed
- 1 teaspoon garlic minced crushed
- 3 tablespoon (40 g) coconut oil (or butter if not vegan)
- 1 lb (450 g) pumpkin chunks
- 2 cups (500 ml) vegetable stock
- 2 cups (500 ml) hot water
- 2 ⅔ cups (620 ml) coconut milk
- salt and pepper to taste
- Place all the ingredients into the slow cooker dish. Mix.
- Cook on HIGH for 4-6 hours OR Cook on LOW for 6-8 hours.
- Puree until smooth. You can use a stick/immersion blender with the blade attachment or a heat-proof blender. Keep warm until ready to serve.
- Garnish with coconut cream.
YOUR HOLIDAY PANTRY & GIFT GUIDES
Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.
Hi. I am on Keto diet. My question is, how is the carbs and sugar so high?
Great question. There are 9.9g net carbs for one serving, mainly from the pumpkin. This is a low-carb recipe, not a keto recipe so yes is higher than a keto daily allowance would probably allow.
The coconut milk is stated at 2, 2/3 cups 400mls coconut milk, is this correct.please?
It should read 620ml coconut milk, not 400ml. I'm not sure why/how it changed to 400ml. I have corrected that now Thank you so much for spotting this Jenny.
This recipes looks delish! I can't wait to make it. Just one little question: Coconut milk/ Coconut cream confuses me in recipes. I live in Germany and tend to buy the cans. They are the kind where the creamy stuff seperates from the coconut water when you keep the can in the fridge overnight. Should I use the whole can including the water? Or just the creamy bit that separates? Or is that the wrong ingredient altogether? Thanks so much for taking the time in advance!:)
Coconut cream is generally 25% fat, whereas coconut milk can be anywhere between 5-15% fat. Here is a page I wrote showing you the varieties I use. Hope this helps.
Amazing soup but the quantity seems tiny. It is meant to serve 6 but only feeds 2! Unless it is just an entree rather than a stand-alone soup?
I made a double quantity and filled my large slow cooker to the top!!!
Could this recipe be converted for Instant Pot?
I’m sure it could be, unfortunately I don’t have an Instant Pot yet so can’t advise on how. But I’m sure this would be perfect for the Instant Post.
is an instant pot the same as a thermomix Libby?
A thermomix is about 10x the cost of an Instant Pot, it works differently and has a blade which also slices and chops. An Instant Pot sautés, slow cooks, pressure cooks and steams. I have just bought an Instant Pot so will be experimenting with new recipes using that in the coming months.
If I used canned pumpkin how much would I need?
500 g converts to 2.2 cups,. A small can is 15 oz. A litt over 2 cans or one big can, depending on siz abailable.
Would using chicken or beef broth majorly change the taste of this soup? I need to up my protein (doctor's orders) and I'm hoping to sneak it in instead of the vegetable broth.
That would be lovely addition to the soup. I didn't add broth to this recipe only because I wanted to give recipes that my vegetarian readers could enjoy. Serve with some mini cheese loaves, that would be a perfect meal.
I tried this it was so delicious ! srsly thank you, will defiantly be remaking again<3
BUT - why cook for 5! hours?
This soup can be cooked in 10 min - also for keeping nutritions values of the ingredients
Alternatively, cook on the stove top for 30 - 45 minutes.
Hi Libby, I mare a variant of this b4 seeing your recipe. I used 1 tsp of Keens Curry powder, instead if the onion, ginger and garlic. It was delicious - everyone loved it.
Since I last posted several months ago, I have lost 19 kg (I cheat - good for 5 days, then I eat toast .... have lost NOTHING in over 2 months, but not.giving.up) and my 17 year old son has lost over 40kg and is looking slim and fit. While we haven't eaten fat head pizza in ages, THAT was the recipe that convinced him he could do this. That there was always a substitute that would satisfy you enough to stay on track. Your recipies helped me help him. You are a godsend and you are helping people regain their health and their lives. You have helped a gorgeous young man see a much happier future for himself and I am so very grateful.
You are a gift.
Wow, thank you so much for this wonderful and uplift comment. I am overjoyed I have been able to help you and what a superb result for you both. I cannot believe how much both of you have lost. I bet you must both feel fabulous!!! Congratulations. And as a mother to see your son with a much happier and healthier future ahead for himself, well, there are no words. That gives me such joy. xxx
I made this soup for the first time today. The flavour is different but really great, unlike any other pumpkin soup I've made before, but both my husband and I loved it. I think it's the combination of coconut, ginger and pumpkin flavours which makes for the wonderful aromas and taste. It is very easy, so will definitely be a recipe I make again over the cooler months. I also love the slow cooker, so anymore recipes for this would be fantastic.
June M. Freeman
I have arthritis in my hands. Can I use canned organic pumpkin in this? Thank you!
Sure, just as always, check the labels for any added sugar or other nasties. Enjoy 🙂
Hello can you freeze this? Thanks
Yes you can. Pour it into muffin trays and place in the freezer. Once frozen, pop them into zip lock bags and you have individual mug sized portions ready to reheat.
I leave the skin on the pumpkin to increase taste and fibre and lower carbs. Once i blitz it in Thermomix cant see the skin. Adds nice flavour.
Do you think you could use butternut squash instead of pupkin?
Yes, that would work really well too.
Butternut squash or pumpkin higher in sugar and carbs I think.
I just started the low carb diet through your company and I have lost 4 pounds in 6 days. I also exercise couple hours daily. I was have a diff time losing the menapause weight I put on over the last 5 years. Nothing worked until now. Thank you!!! I've loved the cabbage and hamburgers. And the hamburger taco seasoning too. I love soups will try the pumpkin and coconut.
Can you suggest an alternative for dairy. Can I use unsweetened coconut milk or almond milk?
Patricia van Bergen
I made this the other day and put in some cooked chicken....so good! Thank you so much for all of your great recipes and great tips.
Love viewing your recipes on video... thanks.
That's great news, I have many more in the pipeline so stay tuned 🙂