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    Home Β» Recipes Β» Low-Carb Keto Dinner Recipes

    Simple Pumpkin Soup With Coconut Milk (Vegan Friendly)

    This post may contain affiliate links.

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    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    ingredients needed for pumpkin and coconut soup
    a hand with spoon of pumpkin and coconut soup
    pumpkin and coconut soup sitting in a white dish swirled with coconut cream
    collage of how to make pumpkin and coconut soup

    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!

    a hand with spoon of pumpkin and coconut soup
    The perfect healthy comfort food. Homemade low-carb pumpkin soup with coconut milk.

    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.

    Jump to:
    • Is pumpkin keto?
    • Ingredients
    • 🍽 Equipment
    • πŸ”ͺ Method
    • ⏲️ Cooking time
    • πŸ§‚ Seasoning and variations
    • 🍞 What to serve with pumpkin soup
    • Pumpkin soup FAQs
    • πŸ“– Recipe
    • More low-carb slow-cooker recipes
    • πŸ’¬ Comments

    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.

    nutrition for pumpkin values

    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.

    Ingredients

    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 milkFat %
    Creamed coconut40-50%
    Coconut cream25-30%
    Coconut milk15-20%
    Coconut milk (lite)5-10%
    Fat content for coconut milk and cream
    ingredients needed for pumpkin and coconut soup
    Ingredients for low-carb pumpkin soup.

    🍽 Equipment

    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.

    🔪 Method

    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.

    all the ingredients in a slow cooker
    Healthy homemade low-carb pumpkin with coconut milk soup.

    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.

    pumpkin and coconut soup pureed in the slow cooker
    Puree the pumpkin soup until smooth and lump-free.

    Serve with a drizzle of coconut cream and garnish with some fresh herbs and spices such as dried chili flakes or ground nutmeg.

    coconut cream swirled over a bowl of pumpkin and coconut soup
    Garnish with coconut cream, herbs, and seasoning.

    ⏲️ 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

    pumpkin and coconut soup with decorative pumpkins and oak leaves on a table
    Delicious Low-Carb Pumpkin Soup With Coconut Milk (Vegan Friendly)

    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

    healthy low-carb almond flour bread and butter on bread board

    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

    cooked garlic bread on a wooden board garnished wth parsley

    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)

    Keto cheese loaf cooling a clear glass bread pan.

    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

    Can I use canned pumpkin?

    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.

    What can I use instead of pumpkin?

    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.

    What does coconut milk do for soup?

    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.

    What can I use instead of coconut milk in soup?

    You can use diluted coconut cream, diluted creamed coconut, or even heavy cream (if you can tolerate dairy and are not vegan).

    πŸ“– Recipe

    a hand with spoon of pumpkin and coconut soup

    Please rate this recipe.

    4.4 from 36 votes

    Slow cooker low-carb pumpkin soup (vegan-friendly)

    The perfect healthy comfort food. Homemade low-carb pumpkin soup with coconut milk in this crockpot recipe. Vegan-friendly. Dairy-free. Freeze extra in muffin tins and pop into ziplock bags for individual portions to thaw and re-heat.
    Servings: 8
    NET carbs: 7.7g
    Author: Libby Jenkinson
    Prep Time 10 minutes
    Cook Time 4 hours
    Total Time 4 hours 10 minutes
    Category: Dinner. Lunch. Slow Cooker. Vegetables
    Diet: Diabetic. Gluten Free. Low Lactose. Vegan. Vegetarian
    Dairy Free. Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Paleo. Wheat Free
    Review Recipe Print Pin Email

    Recipe Video

    Calculate ingredients

    Adjust servings: 8
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    Ingredients

    • 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

    Equipment

    • Slow cooker
    • Stick Blender
    • Blender

    Instructions

    • 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.
    © Copyright Ditch The Carbs

    Notes

    The recipe makes a large, heavy, thick soup.
    To make this lower carb, you can add more liquid to dilute the soup, add more low carb vegetables such as cauliflower, or serve as a side dish.
    I love throwing everything in the slow cooker when I know I won't be home until late and I need dinner ready and waiting.  

    5-INGREDIENTS COOKBOOK

    .

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    Nutrition Facts
    Slow cooker low-carb pumpkin soup (vegan-friendly)
    Serving Size
     
    1 serve (serves 8)
    Amount per Serving
    NET carbs
     
    7.7
    g
    Total Carbohydrates
     
    8.2
    g
    3
    %
    Fiber
     
    0.5
    g
    2
    %
    Sugar
     
    2.7
    g
    3
    %
    Protein
     
    2.4
    g
    5
    %
    Fat
     
    22.4
    g
    34
    %
    Sodium
     
    259.9
    mg
    11
    %
    Potassium
     
    390.6
    mg
    11
    %
    Vitamin A
     
    4959.3
    IU
    99
    %
    Vitamin B1
     
    0.1
    mg
    7
    %
    Vitamin B6
     
    0.1
    mg
    5
    %
    Vitamin C
     
    7
    mg
    8
    %
    Vitamin E
     
    0.6
    mg
    4
    %
    Vitamin K
     
    0.7
    µg
    1
    %
    Calcium
     
    30.1
    mg
    3
    %
    Folate
     
    22.9
    µg
    6
    %
    Iron
     
    3.1
    mg
    17
    %
    Magnesium
     
    45
    mg
    11
    %
    Selenium
     
    0.3
    µg
    0
    %
    Zinc
     
    0.7
    mg
    5
    %
    % Daily Value*
    -
    Calories
    226.8
    * Percent Daily Values are based on a 2000 calorie diet.

    YOUR HOLIDAY PANTRY & GIFT GUIDES

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    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.

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    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

    Learn more about me β†’

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    1. Charlotte

      October 26, 2018 at 1:37 am

      Hi. I am on Keto diet. My question is, how is the carbs and sugar so high?

      Reply
      • Libby www.ditchthecarbs.com

        October 26, 2018 at 11:55 am

        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.

        Reply
        • Jenny

          July 03, 2022 at 11:46 pm

          5 stars
          Hi Libby,
          The coconut milk is stated at 2, 2/3 cups 400mls coconut milk, is this correct.please?

          Reply
          • Libby Jenkinson

            July 05, 2022 at 3:11 pm

            5 stars
            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.

            Reply
    2. Gigi

      September 12, 2018 at 3:41 am

      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!:)

      Reply
      • Libby www.ditchthecarbs.com

        September 16, 2018 at 10:31 am

        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.

        Reply
    3. Michelle

      June 13, 2018 at 12:05 pm

      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?

      Reply
      • Jeanette Clayton

        June 27, 2018 at 6:59 pm

        I made a double quantity and filled my large slow cooker to the top!!!

        Reply
    4. Jamie

      October 25, 2017 at 3:23 am

      Could this recipe be converted for Instant Pot?

      Reply
      • Libby www.ditchthecarbs.com

        October 25, 2017 at 11:03 am

        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.

        Reply
        • Jeanette Clayton

          June 27, 2018 at 7:00 pm

          is an instant pot the same as a thermomix Libby?

          Reply
          • Libby www.ditchthecarbs.com

            June 28, 2018 at 3:59 pm

            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 sautΓ©s, 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.

            Reply
    5. Leeanne

      September 28, 2017 at 3:58 pm

      If I used canned pumpkin how much would I need?

      Reply
      • Heather

        November 03, 2017 at 10:11 am

        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.

        Reply
    6. Ellyce

      September 08, 2017 at 3:05 pm

      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.

      Reply
      • Libby www.ditchthecarbs.com

        September 08, 2017 at 5:07 pm

        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.

        Reply
    7. fatmah

      July 29, 2017 at 9:41 pm

      I tried this it was so delicious ! srsly thank you, will defiantly be remaking again<3

      Reply
    8. Rachel S.

      June 25, 2017 at 5:32 pm

      Very tasty!
      BUT - why cook for 5! hours?
      This soup can be cooked in 10 min - also for keeping nutritions values of the ingredients

      Reply
      • Libby www.ditchthecarbs.com

        June 25, 2017 at 7:32 pm

        Alternatively, cook on the stove top for 30 - 45 minutes.

        Reply
    9. TheGiantGirl

      June 03, 2017 at 11:03 pm

      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.

      Reply
      • Libby www.ditchthecarbs.com

        June 05, 2017 at 1:58 pm

        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

        Reply
    10. Denise Farr

      May 20, 2017 at 9:54 pm

      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.

      Reply
    11. June M. Freeman

      April 30, 2017 at 11:33 pm

      I have arthritis in my hands. Can I use canned organic pumpkin in this? Thank you!

      Reply
      • Libby www.ditchthecarbs.com

        May 01, 2017 at 11:18 am

        Sure, just as always, check the labels for any added sugar or other nasties. Enjoy πŸ™‚

        Reply
    12. Terri

      April 26, 2017 at 9:29 pm

      Hello can you freeze this? Thanks

      Reply
      • Libby www.ditchthecarbs.com

        April 27, 2017 at 2:56 pm

        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.

        Reply
    13. Alien

      April 10, 2017 at 4:05 pm

      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.

      Reply
    14. Michelle Morrison

      April 05, 2017 at 3:43 am

      Do you think you could use butternut squash instead of pupkin?

      Reply
      • Libby www.ditchthecarbs.com

        April 05, 2017 at 10:17 am

        Yes, that would work really well too.

        Reply
      • Aliens

        April 10, 2017 at 4:06 pm

        Butternut squash or pumpkin higher in sugar and carbs I think.

        Reply
    15. Lynette

      March 30, 2017 at 4:03 am

      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?

      Reply
    16. Patricia van Bergen

      March 28, 2017 at 4:42 pm

      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.

      Reply
    17. Denise Farr

      March 25, 2017 at 8:07 pm

      Love viewing your recipes on video... thanks.

      Reply
      • Libby www.ditchthecarbs.com

        March 25, 2017 at 10:23 pm

        That's great news, I have many more in the pipeline so stay tuned πŸ™‚

        Reply

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