Mouthwatering Low-Carb Spiced Pumpkin and Sage Soup Recipe for Keto Dieters

Indulge in the Warmth of Low-Carb Spiced Pumpkin and Sage Soup

Welcome to a world where comfort food meets nutritional wisdom. The Low-Carb Spiced Pumpkin and Sage Soup is a culinary masterpiece that caters to the keto enthusiast’s palate. This soup is not just a dish; it’s a hug in a bowl, with its rich, creamy texture and a symphony of spices that dance on the tongue. Perfect for chilly evenings or as a hearty lunch, this recipe is designed to satisfy cravings without the carb overload.

What makes this soup a standout is its alignment with the keto diet, focusing on low carbs and high fats. It’s a testament to the fact that one doesn’t need to sacrifice flavor for fitness. Every spoonful is packed with the goodness of pumpkin, enhanced with the earthy notes of sage, and a hint of spice to warm you from the inside out. So, let’s embark on a culinary journey that promises to delight your senses and keep your diet on track.

Low-Carb Spiced Pumpkin and Sage Soup

The Essence of Keto Cooking: A Personal Take on the Recipe

There’s something magical about the combination of pumpkin and sage. This soup recipe was born from a desire to create a dish that encapsulates the essence of fall while adhering to a ketogenic lifestyle. The Low-Carb Spiced Pumpkin and Sage Soup is a testament to the versatility and richness that keto-friendly ingredients can offer.

As someone who treasures both health and flavor, I’ve found that pumpkin is a keto dieter’s ally. It’s low in net carbs and high in fiber, making it an excellent choice for maintaining ketosis. When paired with full-fat ingredients like butter and heavy cream, it transforms into a luxurious soup that’s both satisfying and nourishing.

The spices in this recipe are not just for flavor; they’re chosen for their health benefits too. Cinnamon, for example, is known for its blood sugar-regulating properties, while ginger offers anti-inflammatory effects. And let’s not forget sage, an herb revered for its antioxidant qualities. This soup is a powerhouse of nutrients, making it an ideal meal for those on a ketogenic diet.

Let’s delve into the key ingredients that make this soup a keto favorite. The unsalted butter serves as a healthy fat base, while the heavy cream adds a richness that’s hard to resist. These high-fat components are crucial for keeping you satiated and ensuring you get enough fat macros on a keto diet.

Moreover, the pumpkin puree is a fantastic source of vitamins A and C, potassium, and fiber, contributing to the overall nutritional profile of the dish. It’s important to choose pure pumpkin puree without added sugars to keep it keto-friendly. And the aromatic sage not only infuses the soup with its distinctive flavor but also complements the pumpkin’s sweetness.

Every ingredient in this recipe has been thoughtfully selected to create a harmonious blend that supports your keto journey. It’s a dish that proves healthy eating can be both indulgent and full of flavor.

Ingredients for Low-Carb Spiced Pumpkin and Sage Soup

Mastering the Method: Chef’s Tips for the Perfect Keto Soup

Creating the perfect Low-Carb Spiced Pumpkin and Sage Soup is about more than just following a recipe; it’s about understanding the nuances that elevate it from good to great. Here are some chef’s tips to ensure your soup is nothing short of spectacular.

Firstly, the process of cooking down the onions is crucial. You want to achieve a translucent quality without browning them. This step lays the foundation for the soup’s flavor profile. When it’s time to add the garlic and spices, be mindful of the heat. These aromatic ingredients should be sautéed just long enough to release their flavors without burning, as this can impart a bitter taste.

When incorporating the pumpkin puree and broth, take the time to thoroughly combine them with the sautéed base. This ensures a uniform flavor throughout the soup. As the soup simmers, the magic happens. The low and slow cooking melds the flavors together, so don’t rush this step.

Blending the soup is where texture comes into play. Whether you’re using an immersion blender or transferring the mixture to a countertop blender, aim for a smooth consistency. If you find the soup too thick, you can always add a bit more broth to reach your desired texture.

Finally, the addition of heavy cream should be done with a gentle hand. Overheating the soup after adding the cream can cause it to curdle, so maintain a low temperature and avoid boiling. This will preserve the creamy texture and ensure a velvety finish.

Remember, the key to an exceptional keto soup lies in the details. Pay attention to the subtleties of each step, and you’ll be rewarded with a dish that’s both comforting and exquisite.

Low-Carb Spiced Pumpkin and Sage Soup Cooking

Variations to Spice Up Your Keto Soup

Roasted Garlic and Pumpkin Soup

For a deeper, more caramelized flavor, try roasting a head of garlic in the oven and squeezing the soft, roasted cloves into the soup. The sweetness of the roasted garlic pairs beautifully with the pumpkin, adding a new dimension to the dish.

Curried Pumpkin Soup

Give the soup an Indian twist by adding a tablespoon of curry powder along with the other spices. The warmth of the curry spices complements the pumpkin and sage, creating a fusion of flavors that’s both exciting and comforting.

Spicy Pumpkin and Chorizo Soup

Add some diced chorizo to the pot when sautéing the onions. The spicy, smoky flavor of the chorizo adds a robustness to the soup, making it a heartier meal that’s perfect for those cooler days.

Substitutions for Dietary Needs and Preferences

While the original recipe is designed to be keto-friendly, there are always ways to tweak it to suit different dietary needs and preferences. Here are some substitutions that keep the soup low-carb and delicious.

For a dairy-free version, replace the heavy cream with coconut cream. This not only cuts out the dairy but also adds a subtle tropical flavor that pairs well with the spices.

If you’re looking to reduce the fat content, you can swap out the heavy cream for a lower-fat alternative like half-and-half. Just be mindful that this will also reduce the overall richness of the soup.

For those who don’t consume butter, using a high-quality olive oil as a substitute can add a nice fruity note to the base of the soup, while still keeping it keto-friendly.

Frequently Asked Questions

Here are some common questions and answers to help you perfect your Low-Carb Spiced Pumpkin and Sage Soup.

Q: Can I use canned pumpkin for this recipe?
A: Yes, canned pumpkin puree is perfect for this recipe. Just make sure it’s 100% pumpkin with no added sugars.

Q: How can I thicken the soup without adding carbs?
A: The pumpkin puree naturally thickens the soup. If you need it thicker, you can simmer it longer to reduce the liquid or add a bit of xanthan gum.

Q: Is this soup freezer-friendly?
A: Absolutely, this soup freezes well. Just cool it completely before freezing and store in an airtight container.

Q: Can I make this soup in a slow cooker?
A: Yes, you can. Add all ingredients except the cream to the slow cooker and cook on low for 6-8 hours. Blend and add the cream just before serving.

Q: How can I add protein to this soup?
A: Consider adding cooked, shredded chicken or turkey to the soup for a protein boost. It’s a great way to use up leftovers!

Low-Carb Spiced Pumpkin and Sage Soup

This Low-Carb Spiced Pumpkin and Sage Soup is a creamy delight, perfect for those on a keto diet. Infused with aromatic sage and warming spices, it's a comforting bowl that serves up both nutrition and flavor without the carbs.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Lunch/Dinner
Cuisine American
Servings 6 servings
Calories 230 kcal


  • Large pot
  • Immersion blender or regular blender
  • Measuring cups and spoons
  • Knife and cutting board


  • 2 tbsp unsalted butter 28g
  • 1 medium onion, chopped about 150g
  • 2 cloves garlic, minced
  • 1 tbsp fresh sage, chopped about 2g
  • 1 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ¼ tsp ground ginger
  • ¼ tsp cayenne pepper optional for a spicy kick
  • 4 cups pumpkin puree not pie filling, about 900g
  • 4 cups low-sodium chicken or vegetable broth 960ml
  • 1 cup heavy cream 240ml
  • Salt and pepper to taste


  • In a large pot, melt the butter over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
  • Stir in the minced garlic, chopped sage, cinnamon, nutmeg, ginger, and cayenne pepper. Cook for another 2 minutes until fragrant.
  • Add the pumpkin puree and chicken or vegetable broth to the pot. Stir to combine.
  • Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld.
  • After simmering, use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender to puree.
  • Return the soup to the pot (if using a blender) and stir in the heavy cream. Season with salt and pepper to taste.
  • Heat the soup through over low heat, being careful not to bring it to a boil after adding the cream.
  • Serve hot, garnished with a sprinkle of sage or pumpkin seeds if desired.


For a vegetarian version, use vegetable broth instead of chicken broth.
If you don't have fresh sage, you can substitute with 1 teaspoon of dried sage.
This soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
To reduce the dairy content, you can substitute the heavy cream with coconut cream for a dairy-free version.


Calories: 230kcalCarbohydrates: 14gProtein: 3gFat: 18gFiber: 5gNet Carbs: 9g
Keyword Keto Pumpkin Soup, keto soup, Low-Carb Pumpkin Soup, Sage Pumpkin Soup, Spiced Pumpkin Soup
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