Easy Instant Pot Keto Spicy Pumpkin Soup Recipe for a Cozy Night In

Instant Pot Keto Spicy Pumpkin Soup: Your New Comfort Food Staple

When the air gets crisp and the leaves start to turn, there’s nothing quite like a warm bowl of soup to comfort the soul. And for those on a ketogenic diet, finding a soup that’s not only comforting but also compliant with your low-carb lifestyle can be a challenge. Enter the Instant Pot Keto Spicy Pumpkin Soup – a dish that’s as nutritious as it is delicious, and ready in minutes thanks to the magic of the Instant Pot.

This creamy blend of pumpkin, aromatic spices, and rich coconut cream is a delectable indulgence without the guilt. It’s a perfect example of how keto-friendly meals can be both satisfying and flavorful, making it an ideal choice for chilly days or whenever you crave a touch of warmth and spice.

Instant Pot Keto Spicy Pumpkin Soup

The Roots of the Recipe and Its Keto Benefits

The Instant Pot Keto Spicy Pumpkin Soup is a testament to the versatility and adaptability of ketogenic cooking. Born from a love of seasonal ingredients and a need for quick, nutritious meals, this soup has quickly become a favorite among keto enthusiasts. The main ingredient, pumpkin, is a low-carb powerhouse packed with vitamins, minerals, and fiber, making it an excellent choice for maintaining ketosis.

Moreover, the addition of coconut cream not only brings a luxurious texture but also provides healthy fats that are essential for a ketogenic diet. The spices, including cumin and cayenne pepper, not only contribute to the soup’s flavor profile but also offer various health benefits, such as improved digestion and metabolism-boosting properties.

Each spoonful of this soup is a harmonious blend of flavors that will satisfy your taste buds while keeping your carb count in check. The Instant Pot Keto Spicy Pumpkin Soup is more than just a meal; it’s a celebration of the keto lifestyle’s ability to transform simple ingredients into something extraordinary.

Ingredients for Keto Pumpkin Soup

Mastering the Method: Tips and Tricks for Perfect Pumpkin Soup

Creating the perfect Instant Pot Keto Spicy Pumpkin Soup is about understanding the nuances of pressure cooking and the nature of the ingredients. Here are some tips and tricks to elevate your soup:

Firstly, when sautéing your onions and garlic, make sure to do so until they’re just translucent – this is the sweet spot where they release their natural sugars, adding depth to the soup’s flavor. When toasting your spices, remember that this step is crucial for unlocking their full aromatic potential, but be careful not to burn them.

As for the pressure cooking phase, ensure that you’ve stirred the pumpkin puree and broth well to avoid any burn warnings from your Instant Pot. After the cooking cycle, the natural pressure release is essential for maintaining the soup’s texture and flavor. When blending, take your time to achieve that perfect creamy consistency.

Finally, when adding the coconut cream, do so gradually and taste as you go. The balance of spice and creaminess is key to this dish’s success.

Instant Pot Keto Spicy Pumpkin Soup Preparation

Variations to Spice Up Your Keto Pumpkin Soup

Curried Pumpkin Soup

For an Indian twist, add a tablespoon of curry powder along with the other spices. The earthy, complex flavors of the curry will complement the pumpkin beautifully, creating a soup that’s bursting with flavor and warmth.

Roasted Red Pepper Pumpkin Soup

Roast a couple of red peppers, peel and chop them, then add to the soup before blending. The sweetness of the roasted peppers will add a new dimension to the soup’s flavor profile, making it even more irresistible.

Pumpkin Soup with Crispy Bacon

For added texture and a smoky flavor, top your soup with crispy bacon bits just before serving. The saltiness of the bacon pairs perfectly with the sweetness of the pumpkin.

Keto-Friendly Substitutions for Your Pumpkin Soup

While the original recipe is designed to be keto-friendly, you might find yourself in need of substitutions. Here are some keto-approved swaps:

If you’re out of coconut cream, heavy whipping cream can be used as a substitute. It will still provide the necessary fats and creaminess without compromising your carb intake. For a dairy-free version, coconut oil or olive oil can replace butter, ensuring those with dairy sensitivities can still enjoy this comforting dish.

Lastly, for those who prefer a different type of broth, beef or bone broth can be used in place of chicken or vegetable broth, adding a richer flavor and additional nutrients.

Frequently Asked Questions

Can I use fresh pumpkin instead of canned puree? Yes, you can roast and puree fresh pumpkin for this recipe; just ensure it’s well-blended to achieve the right consistency.

Is this soup spicy? The heat level can be adjusted to your preference by increasing or decreasing the amount of cayenne pepper.

Can I freeze this soup? Absolutely! This soup freezes well. Just thaw and reheat on the stove or in the microwave when ready to serve.

How can I thicken the soup if it’s too runny? If your soup is too thin, you can simmer it on the ‘Sauté’ function after blending to reduce and thicken it.

What can I serve with this soup? This soup pairs well with a keto-friendly bread or a simple green salad for a complete meal.

Instant Pot Keto Spicy Pumpkin Soup

A warm and comforting bowl of Spicy Pumpkin Soup that's keto-friendly and ready in minutes, thanks to the Instant Pot. This creamy blend of pumpkin, aromatic spices, and rich coconut cream is a deliciously low-carb indulgence that's perfect for chilly days.
No ratings yet
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine American
Servings 6 servings
Calories 203 kcal


  • Instant Pot (6 qt or larger)
  • Immersion blender


  • 2 tbsp unsalted butter 28g
  • 1 medium onion, chopped approximately 150g
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • ½ tsp cayenne pepper adjust for heat preference
  • ¼ tsp ground nutmeg
  • ¼ tsp ground ginger
  • ¼ tsp ground black pepper
  • ¼ tsp salt adjust to taste
  • 4 cups pumpkin puree not pie filling, 905g
  • 4 cups chicken or vegetable broth low sodium, 960ml
  • 1 cup coconut cream 240ml
  • Fresh cilantro or parsley for garnish optional


  • Set the Instant Pot to 'Sauté' mode and add the butter, allowing it to melt.
  • Add the chopped onion and garlic to the pot, sautéing until the onions are translucent and the garlic is fragrant, about 3-4 minutes.
  • Stir in the ground cumin, cayenne pepper, nutmeg, ginger, black pepper, and salt, cooking for another minute to toast the spices.
  • Pour in the pumpkin puree and broth, stirring well to combine all the ingredients and to ensure there are no spices stuck to the bottom of the pot.
  • Secure the lid of the Instant Pot and set the valve to 'Sealing'. Select 'Manual' or 'Pressure Cook' and set the timer for 10 minutes on high pressure.
  • Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes, then carefully do a quick release for any remaining pressure.
  • Open the lid and use an immersion blender to puree the soup until smooth.
  • Stir in the coconut cream and adjust the seasoning if necessary.
  • Serve hot, garnished with fresh cilantro or parsley if desired.


For a dairy-free version, substitute the butter with coconut oil or olive oil.
The heat level of this soup can be adjusted by increasing or decreasing the amount of cayenne pepper.
If you don't have an immersion blender, you can carefully transfer the soup to a regular blender to puree it in batches.
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to a month.


Calories: 203kcalCarbohydrates: 19gProtein: 3gFat: 14gFiber: 6gNet Carbs: 13g
Keyword Instant Pot Keto Soup, Keto Instant Pot Recipe, Low-Carb Pumpkin Soup, Spicy Pumpkin Soup
Tried this recipe?Let us know how it was!

Leave a Comment

Recipe Rating