Turmeric-Cinnamon Roasted Pumpkin Soup (Keto, Paleo) served in bowl

Turmeric-Cinnamon Roasted Pumpkin Soup (Keto, Paleo)

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Celebrate fall with this nutrient-rich Turmeric-Cinnamon Roasted Pumpkin Soup! This creamy and healthy soup is bursting with delicious flavors that will warm your heart.

This keto pumpkin soup is not only incredibly creamy and flavorful, it is also super healthy. First, it is naturally low-carb and fits into a paleo diet. Secondly, the addition of full-fat coconut milk makes this soup a source of MCT oil, many vitamins, and minerals. And lastly, it is made with collagen-rich chicken bone broth, anti-inflammatory turmeric, and of course ROASTED pumpkin.

LIKE PUMPKIN? TRY MY PUMPKIN CHOCOLATE CHIPS MUFFINS

Is pumpkin soup keto-friendly?

Pumpkin is low-carb with only about 10 carbs in 1/2 half of pumpkin puree. That’s why it works so great for keto baking, like in these Pumpkin Chocolate Chip Muffins or Chocolate Pumpkin Pancakes.

HOWEVER, to make pumpkin soup we use quite a bit of pumpkin (a whole sugar pumpkin in this case), and the carbs can quickly add up. One cup of this keto pumpkin soup has only 7 net carbs. This makes it a great low-carb side dish or appetizer for your Thanksgiving dinner, as long as you watch your portion size.

Why roast the pumpkin?

Whenever I make pumpkin soup, I roast my pumpkin for two reasons. First, nothing can beat that flavor and aroma of roasted pumpkin flesh. Second, I HATE peeling that thick pumpkin skin. Roasting the pumpkin just makes it so much easier to prep it: cut it, scoop out the seeds, bake it, and then EASILY pull off the softened skin.

While I like the convenience of using canned pumpkin puree, I definitely prefer roasted pumpkin when it comes to soup. Canned pumpkin simply doesn’t come close to your own roasted pumpkin puree! However, I love using canned puree for other recipes, like my Keto Marbled Chocolate Pumpkin Pancakes.

Read my tips for the perfectly spiced Turmeric-Cinnamon Pumpkin Soup!

Roasted pumpkin for Turmeric-Cinnamon Roasted Pumpkin Soup (Keto, Paleo)

Pumpkin. Choose a medium size sugar pumpkin. It will make about 16 oz of pumpkin puree. You make have to adjust slightly the amount of broth and cream, depending on the size of your pumpkin.

Roast pumpkin. To roast your pumpkin, preheat your oven to 415 °F and line a baking sheet with parchment paper. Cut the pumpkin in half and scoop out the seeds. Cut the two halves again, so that now you have 4 quarters. Brush the inside with olive oil and place the quarters side down onto the baking sheet. Bake for 35 minutes or until flesh is soft. Let them cool down and then simply peel off the skin.

Don’t discard the seeds. Roast them for a healthy snack later!

Broth. For this recipe, you will need 4 cups of bone broth. I prefer using homemade chicken bone broth, but you can also use store-bought bone broth. Kettle and Fire makes a high-quality keto and paleo-friendly chicken bone broth.

I usually make homemade chicken broth after making a roast chicken. It is pretty simple to make: Add your chicken carcass (with the cartilage, bits and pieces of skin and meat, and the neck) to a slow cooker or large pot, cover completely with water, add salt (and any other spices you like), and 1-2 tablespoons of apple cider vinegar. Bring to boil and then simmer for 24-48 hours. Strain and done!

Cream. You can either use full-fat canned coconut milk or heavy cream, depending on your dietary preferences. If you choose coconut milk the pumpkin soup will be 100% dairy free!

Blend. Once the pumpkin soup is done cooking, blend it with an immersion blender or stand blender. If you use a stand blender, make sure to work in batches and carefully to avoid burning yourself!

Sweeten. I like this Turmeric-Cinnamon Roasted Pumpkin Soup SWEET! I add 2 tablespoons of either Swerve Sweetener brown sugar substitute or sugar-free maple syrup to keep it keto (and sometimes more, depending on the sweetness of the pumpkin).

Get cozy and enjoy this warm Turmeric-Cinnamon Roasted Pumpkin Soup!

Close-up of Turmeric-Cinnamon Roasted Pumpkin Soup (Keto, Paleo)

MORE KETO FALL RECIPES

Turmeric-Cinnamon Roasted Pumpkin Soup (Keto, Paleo) served in bowl

Turmeric-Cinnamon Roasted Pumpkin Soup (Keto, Paleo)

Celebrate fall with this nutrient-rich Turmeric-Cinnamon Roasted Pumpkin Soup! This creamy and healthy soup is bursting with delicious flavors that will warm your heart.
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Prep Time 10 minutes
Cook Time 20 minutes
Pumpkin Roasting 35 minutes
Course Appetizer, Soup
Cuisine American, German, Keto
Servings 6 cups
Calories 197 kcal

Equipment

  • immersion blender or stand blender

Ingredients
  

  • 1 small sugar pumpkin about 2 cups of pureed pumpkin or 16 oz
  • 3 tbsp olive oil divided
  • 1 onion chopped
  • 1 clove garlic pressed or minced
  • 1 tsp turmeric
  • 2 tsp cinnamon
  • 4 cups chicken bone broth homemade* or store-bought
  • 1 cup full-fat coconut milk or heavy cream
  • salt to taste
  • 2 tbsp Swerve brown sugar substitute or sugar-free maple syrup, optional
  • roasted pepitas (pumpkin seeds) for topping, optional

Instructions
 

  • Preheat oven to 415 °F and line a baking sheet with parchment paper. Cut the sugar pumpkin in half and scoop out the seeds. Cut the two halves again, so that now you have 4 quarters. Brush the inside with 1 tablespoon of olive oil and place the quarters side down onto the baking sheet. Bake for 35 minutes or until flesh is soft. Set aside to cool down.
  • Heat 2 tablespoons of olive oil in large pot over medium heat. Add onions and garlic, and cook until onions turn translucent.
  • While the onions are cooking, peel skin off the cooled pumpkin, and then add the pumpkin flesh to the translucent onions. Add turmeric and cinnamon, and use a spoon to break up the pumpkin flesh pieces.
  • Add broth and coconut milk (or heavy cream). Stir and bring to a boil, then let simmer for 10 minutes. Turn off heat and blend with an immersion blender until creamy. If you use a stand blender, work in batches and be careful not to get burned by hot steam or soup.
  • Add salt to taste. If desired, stir in sweetener. Serve with roasted pepitas (pumpkin seeds).

Notes

*I usually make homemade chicken broth after making a roast chicken. It is pretty simple to make: Add your chicken carcass (with the cartilage, bits and pieces of skin and meat, and the neck) to a slow cooker or large pot, cover completely with water, add salt (and any other spices you like), and 1-2 tablespoons of apple cider vinegar. Bring to boil and then simmer for 24-48 hours. Strain and done!
To store the pumpkin soup, transfer to an airtight container, let cool down, and store in the fridge for 5 days. You can also store the soup in the freezer for about 3 months.

Nutrition

Serving: 1cupCalories: 197kcalCarbohydrates: 10gProtein: 8gFat: 15gFiber: 3gSugar: 4g
Keyword Keto soup, Low-carb soup, paleo soup, pumpkin soup
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