The most smooth and creamy delicious low-carb (and vegan) pumpkin and coconut soup.
It's incredibly easy to make. Just throw it all together in the morning, and it will be ready and waiting for you when you step in the door tonight.
Is pumpkin keto?
The nutrition values for low-carb pumpkin and coconut soup calculate at just under 10grams net carbs.
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 cream.
The soup is incredibly thick and creamy, so with most low-carb dishes, you wont be wanting much before you start to feel full.
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 organised, 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 -
- Blender - I prefer to use my stick blender (immersion blender) with the blade attachment or you may wish to use a heatproof blender.
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.
⏲️ Cooking time
- 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 for 40 minutes, stirring occasionally.
🍞 Side dishes
Traditionally you would serve warm comforting 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.
Serve with plenty of butter, and for our vegan readers, avocado or almond butter on toast is a delicious nutritious side dish.
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.
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.
I like to season my pumpkin soup quite liberally with salt and cracked pepper. The ginger and garlic are perfect for pumpkin soup.
You may want to add (or garnish) with nutmeg. This earthy spice really adds a punch of flavor.
My slow-cooker family favourites:
- How to cook a whole chicken in the slow cooker
- Slow cooker vanilla berry cheesecake
- Slow cooker pulled pork
- Beef stroganoff
Low-Carb Pumpkin And Coconut Soup (vegan friendly)
Recipe Video (tap to play)
- 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.