As the leaves change color and the air turns crisp, I find myself craving warm, comforting meals that bring a sense of coziness to my table. There’s something special about fall that makes us want to gather around the kitchen, enjoying hearty bowls of soup. Whether it’s the chilly evenings or the desire for something satisfying, soup is the ultimate fall comfort food. And if you’re following a low-carb or keto lifestyle, you might be in search of recipes that fit your dietary needs without sacrificing flavor.
If you’re someone who loves the cozy vibes of fall and is on a low-carb journey, this post is for you. You want delicious meals that will keep you warm and help maintain your health goals. You might be tired of the same old recipes or looking for new ideas to spice up your fall menu. Whatever your reason, you’re not alone in your quest for satisfying meals that align with your lifestyle.
In this post, I pulled together 25 low-carb keto fall soup recipes that are not only hearty and delicious but also simple to make. These recipes will warm you up from the inside out, filling your home with enticing aromas and inviting flavors. You’ll find options that range from creamy pumpkin soups to savory vegetable broths, each tailored to keep your carb count low while satisfying your cravings.
Get ready to enjoy the season with these comforting dishes that are perfect for family gatherings or a cozy night in. Let’s dive into these recipes that blend seasonal ingredients with comforting flavors, ensuring you feel warm and nourished all fall long.
1. Creamy Pumpkin Sage Soup
Warm up your evenings with a delightful bowl of Creamy Pumpkin Sage Soup. This comforting dish captures the essence of fall with its smooth texture and rich flavors. The combination of earthy sage and sweet pumpkin creates a soothing experience that’s perfect for crisp nights. Best of all, this keto-friendly recipe takes less than 30 minutes to prepare, making it a fantastic option for busy weeknights.
Imagine a warm bowl of soup, topped with crunchy pumpkin seeds for that perfect finish. Each spoonful is not just satisfying but also packed with nutrients, allowing you to enjoy indulgence without the carbs. This is a must-try recipe that will quickly become a favorite in your kitchen.
Let’s get to the details!
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 220 per serving
Nutrition Information:
– Total Fat: 15g
– Net Carbs: 6g
– Protein: 3g
Ingredients:
– 2 cups pumpkin puree
– 1 cup vegetable broth
– 1 cup heavy cream
– 1 tablespoon sage, finely chopped
– Salt and pepper to taste
Instructions:
1. In a pot, combine the pumpkin puree, vegetable broth, and chopped sage over medium heat.
2. Stir in the heavy cream, seasoning with salt and pepper.
3. Allow the soup to simmer for about 15 minutes, stirring occasionally to blend the flavors.
4. Serve hot, garnished with toasted pumpkin seeds for added crunch.
For an extra kick, you can add a pinch of nutmeg or cayenne pepper. And if you’re feeling adventurous, use fresh pumpkin! Just roast and puree it before adding to the soup for a fresh taste.
Enjoy cozy nights with this simple, delicious soup that warms your heart and satisfies your cravings!
Fun fact: a 1-cup serving of pumpkin puree adds fiber and cozy flavor without tipping your low carb count. Creamy Pumpkin Sage Soup proves that low carb soup recipes keto fall can be comforting and ready in under 30 minutes.
Creamy Pumpkin Sage Soup
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365 By Whole Foods Market, Heavy Whipping Cream, 32 Fl Oz
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Yupik Organic Raw Pumpkin Seeds, No Shell, 2.2 lb (35.2 oz), Gluten-Free…
Amazon$17.882. Butternut Squash and Coconut Soup
Craving something warm and comforting this fall? Try this delicious Butternut Squash and Coconut Soup! It’s not just any soup; it’s a delightful blend of tropical coconut and sweet butternut squash. Imagine the creamy coconut milk mingling with the squash’s natural sweetness, creating a velvety texture that wraps you in warmth. This dish is perfect for cozy evenings and also makes meal prep a breeze. Store it in the fridge, and you’ll have a tasty, healthy option ready whenever you need it!
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 25 minutes
– Total Time: 40 minutes
– Calories: 210 per serving
Nutrition Information:
– Total Fat: 12g
– Net Carbs: 8g
– Protein: 2g
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 can coconut milk
– 4 cups vegetable broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– Salt and pepper to taste
Instructions:
1. Sauté the diced onion and minced garlic in a pot over medium heat until they become translucent.
2. Add the cubed butternut squash, vegetable broth, and curry powder. Bring everything to a boil.
3. Once boiling, reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
4. Blend the mixture until smooth. Stir in the coconut milk and season with salt and pepper to your liking.
5. Serve warm and enjoy! For an extra touch, squeeze a bit of fresh lime juice to balance the flavors.
FAQ: Can I freeze this soup? Absolutely! Just store it in an airtight container, and it will keep well in the freezer for up to three months.
This soup is not only easy to make but also packed with flavor, perfect for any autumn gathering or a quiet night in. Give it a try, and enjoy the cozy vibes!
Butternut Squash and Coconut Soup
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Cozy up this fall with a bowl of Spiced Pumpkin and Chicken Soup. This delightful dish captures the essence of autumn with its warm spices and creamy pumpkin. Imagine tender pieces of chicken mingling with rich pumpkin puree, creating a hearty meal that warms your soul. It’s the perfect comfort food for busy weeknights when you need something quick yet wholesome.
This soup is not only delicious but also easy to make. In just 40 minutes, you can have a nourishing dinner ready for the whole family. Plus, it’s low in carbs, making it a great choice for those following a keto diet.
Let’s get started! Here’s what you’ll need:
Ingredients:
– 2 cups cooked chicken, shredded
– 1 cup pumpkin puree
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon cumin
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the diced onion and minced garlic until fragrant.
2. Add the shredded chicken, chicken broth, and spices into the pot.
3. Mix in the pumpkin puree, then bring everything to a gentle simmer. Let it cook for about 20 minutes.
4. Season with salt and pepper to taste, then serve warm.
For an extra creamy touch, consider adding a dollop of sour cream or Greek yogurt on top.
Tip: Got leftover turkey from Thanksgiving? Use it in this soup for a festive twist!
This Spiced Pumpkin and Chicken Soup is sure to become a fall favorite. It’s simple, satisfying, and full of flavor. Enjoy each warming spoonful as you embrace the cozy vibes of the season!
❝ Fun fact: Spiced pumpkin and chicken soup fits keto fall menus with rich pumpkin cream and tender chicken, often under 8g net carbs per serving. It’s a quick, cozy weeknight win for low carb soup recipes keto fall. ❞
Spiced Pumpkin and Chicken Soup
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Amazon$12.604. Creamy Cauliflower and Pumpkin Soup
Warm up your chilly evenings with an inviting bowl of Creamy Cauliflower and Pumpkin Soup. This delightful dish offers the rich, smooth texture you crave, yet it’s low in carbs, making it a perfect fit for your keto lifestyle. The combination of cauliflower and pumpkin creates a unique flavor that’s both comforting and seasonal. A sprinkle of nutmeg adds that unmistakable autumn touch, reminding you of cozy nights by the fire.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 190 per serving
Nutrition Information:
– Total Fat: 10g
– Net Carbs: 5g
– Protein: 4g
Ingredients:
– 2 cups cauliflower florets
– 1 cup pumpkin puree
– 4 cups vegetable broth
– 1 cup heavy cream
– 1 teaspoon nutmeg
– Salt and pepper to taste
Instructions:
1. Start by boiling the cauliflower florets in vegetable broth until they’re tender, about 10 minutes.
2. Add in the pumpkin puree and nutmeg. Use a blender to mix until the soup is smooth and creamy.
3. Stir in the heavy cream. Season with salt and pepper to your taste. Warm it gently before serving.
For added richness, consider mixing in a bit of cream cheese before blending. This extra step will enhance the creaminess and flavor.
FAQ: Can I use frozen cauliflower?
Absolutely! Just keep an eye on the cooking time and adjust as needed.
This soup not only satisfies but also nourishes. It’s perfect for a chilly evening or as a starter for your fall gatherings. Enjoy each spoonful, and let the cozy flavors wrap around you like a warm blanket.
Creamy Cauliflower and Pumpkin Soup
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AmazonCheck Price5. Autumn Vegetable Soup with Squash
Warm up your chilly evenings with a bowl of Autumn Vegetable Soup with Squash. This delightful soup takes advantage of the colorful veggies of the fall season. It’s not just visually appealing; it’s also packed with nutrients that nourish your body. The sweet and earthy flavor of butternut squash adds depth while keeping the soup low in carbs. This makes it a perfect choice for a hearty lunch or a cozy dinner.
Let’s dive into the details of this comforting recipe:
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 180 per serving
Nutrition Information:
– Total Fat: 5g
– Net Carbs: 9g
– Protein: 4g
Ingredients:
– 1 cup butternut squash, cubed
– 1 cup zucchini, chopped
– 1 cup carrots, diced
– 1 bell pepper, diced
– 4 cups vegetable broth
– 2 teaspoons Italian seasoning
– Salt and pepper to taste
Instructions:
1. In a large pot, combine all the vegetables and vegetable broth.
2. Sprinkle in the Italian seasoning, and add salt and pepper to your liking.
3. Bring the mixture to a boil over medium-high heat. Then, reduce the heat and let it simmer for about 30 minutes, or until the veggies are tender.
Feel free to toss in any leftover roasted vegetables for an extra flavor twist!
FAQ: Is this soup good for meal prep? Absolutely! It stores well in the fridge and reheats beautifully, making it a convenient option for busy days.
This soup is a wonderful way to embrace the flavors of fall while keeping it low carb. You’ll love its warmth and comfort on those brisk autumn nights. Enjoy every spoonful!
Autumn Vegetable Soup with Squash
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Amazon$8.996. Roasted Pumpkin and Leek Soup
If you’re searching for a warm and comforting dish this fall, look no further than Roasted Pumpkin and Leek Soup. This recipe is perfect for chilly days when you want something hearty yet low in carbs. The secret? Roasting the pumpkin and leeks until they’re slightly caramelized. This simple step enhances their natural sweetness and creates a depth of flavor that will make your taste buds dance.
This delicious soup is not only satisfying but also fits perfectly into your keto lifestyle. With its creamy texture and rich flavors, it’s a dish that feels indulgent without the extra carbs.
Here’s how to make it:
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 35 minutes
– Total Time: 50 minutes
– Calories: 230 per serving
Nutrition Information:
– Total Fat: 10g
– Net Carbs: 7g
– Protein: 4g
Ingredients:
– 2 cups pumpkin cubes
– 1 leek, sliced
– 4 cups chicken broth
– 1/2 cup heavy cream
– Olive oil, salt, and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C). Toss the pumpkin and leeks with olive oil, salt, and pepper. Spread them out on a baking tray and roast for 25 minutes until golden and tender.
2. In a large pot, combine the roasted veggies with chicken broth. Bring it to a simmer and let it cook for 10 minutes.
3. Use an immersion blender or transfer to a blender to puree the soup until smooth. Stir in the heavy cream and adjust seasoning to taste.
This soup is a fantastic way to warm up and enjoy the flavors of fall. Not only is it comforting, but it’s also a great option for meal prep. You can make a batch ahead of time and enjoy it throughout the week.
FAQ:
Can I use onions instead of leeks? Yes! Onions will give a different taste, but they can work well too.
Enjoy this cozy bowl of Roasted Pumpkin and Leek Soup as you embrace the flavors of the season!
Roasted Pumpkin and Leek Soup
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365 By Whole Foods Market, Organic Heavy Cream, 16 Fl Oz
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7. Spicy Pumpkin Chili Soup
Are you craving a soup that warms your soul while delivering a spicy kick? Look no further than Spicy Pumpkin Chili Soup! This delightful dish combines the natural sweetness of pumpkin with bold chili spices, creating an exciting flavor that’s perfect for chilly evenings. Not only is it hearty and satisfying, but it also keeps your carb count low. Feel free to customize it by adding beans or meat for an extra protein boost.
This soup is not just about flavor; it’s also quick to make. With just a bit of prep time, you can whip up a comforting bowl in under 40 minutes. Whether you’re hosting a dinner or enjoying a cozy night in, this recipe is sure to impress.
Recipe Overview:
– Servings: 6
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 270 per serving
Nutritional Information:
– Total Fat: 10g
– Net Carbs: 12g
– Protein: 15g
Ingredients:
– 2 cups pumpkin puree
– 1 can diced tomatoes
– 4 cups chicken or vegetable broth
– 1 tablespoon chili powder
– 1 teaspoon cumin
– 1 jalapeño, diced (adjust to taste)
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the pumpkin puree, diced tomatoes, broth, chili powder, cumin, and jalapeño. Stir to mix well.
2. Bring the mixture to a boil over medium-high heat.
3. Once boiling, reduce the heat and let it simmer for about 30 minutes. Stir occasionally to prevent sticking.
4. Taste the soup and adjust the seasoning with salt and pepper.
5. Serve hot, garnished with avocado slices for a creamy touch.
For a thicker chili experience, blend part of the soup before serving.
FAQ: How spicy is it? You control the heat! Adjust the amount of jalapeño to suit your taste. Enjoy this warming soup as a perfect companion for your fall evenings.
Spicy Pumpkin Chili Soup
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Discover the warmth of fall with a cozy bowl of Pumpkin and Spinach Soup! This delightful soup balances the sweet notes of pumpkin with the earthy goodness of spinach. It’s not just tasty; it’s packed with nutrients, making it a perfect choice for a light lunch or a comforting dinner starter. Plus, you can whip it up in just 30 minutes, ideal for those busy autumn days when time is short!
This vibrant soup is not only easy to make but also incredibly satisfying. Imagine the creamy texture and the rich flavors simmering together. You can even sneak in those greens without anyone noticing!
Here’s how to make your own Pumpkin and Spinach Soup:
Ingredients:
– 1 cup pumpkin puree
– 2 cups fresh spinach, chopped
– 4 cups vegetable broth
– 1/2 cup heavy cream
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the pumpkin puree and vegetable broth. Bring to a gentle simmer.
2. Stir in the chopped spinach and garlic powder. Cook until the spinach wilts, which should take about 3-4 minutes.
3. Remove the pot from heat. Use an immersion blender to blend the soup until smooth. If you don’t have one, you can carefully transfer it to a regular blender in batches.
4. Stir in the heavy cream, and season with salt and pepper to taste.
Want to add a little crunch? Top your soup with croutons or sprinkle some feta cheese for extra flavor!
FAQ:
Can I use fresh spinach instead of frozen?
Absolutely! Fresh spinach is great, but feel free to use frozen if that’s what you have.
Enjoy this soup as a perfect way to warm up your chilly evenings and stay healthy during the fall season!
Pumpkin and Spinach Soup
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Warm up your evenings with a delightful bowl of Curried Pumpkin and Carrot Soup! This dish combines the rich flavors of curry with the natural sweetness of pumpkin and carrots, creating a comforting meal that nourishes your body and soul. Not only is it a fantastic choice for those on a low-carb diet, but it’s also vegan-friendly, making it a great option for everyone at your table.
Imagine the aroma of curry spices filling your kitchen as you prepare this easy dish. It’s not just comforting; it’s packed with vitamins and minerals from the pumpkin and carrots. Plus, you can whip it up in just 30 minutes!
Ready to make this delicious soup? Here’s what you’ll need:
Ingredients:
– 1 cup pumpkin puree
– 2 cups carrots, chopped
– 4 cups vegetable broth
– 1 tablespoon curry powder
– Coconut milk to taste
– Salt and pepper to taste
Instructions:
1. In a pot, bring the chopped carrots and vegetable broth to a boil.
2. After 10 minutes, stir in the pumpkin puree and curry powder. Let it simmer for another 15 minutes.
3. Blend the mixture until smooth, then mix in coconut milk and season with salt and pepper to taste.
Add a splash of lime juice before serving for a zesty finish!
Curious if you can add protein? Absolutely! Consider tossing in some cooked chicken or chickpeas for an extra boost. This soup is versatile and perfect for chilly fall evenings when you want something warm and satisfying.
Enjoy every spoonful, and feel good knowing you made a dish that’s healthy and delicious!
Curried Pumpkin and Carrot Soup
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AmazonCheck Price10. Pumpkin and Bacon Chowder
Warm up this fall with a delightful bowl of Pumpkin and Bacon Chowder! This dish is the perfect blend of creamy pumpkin and crispy bacon, creating a rich and comforting experience that you’ll crave on chilly evenings. With just a few ingredients, you can whip up this hearty soup in no time, making it an ideal choice for busy weeknights or cozy weekends.
Imagine the aroma of bacon sizzling in the pan, followed by the smooth scent of pumpkin filling your kitchen. Not only does this chowder taste amazing, but it also provides a satisfying meal that’s low in carbs and packed with flavor.
Here’s how to make it:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 320 per serving
Nutrition Information:
– Total Fat: 22g
– Net Carbs: 7g
– Protein: 14g
Ingredients:
– 1 cup pumpkin puree
– 4 slices bacon, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Start by cooking the chopped bacon in a pot over medium heat until it’s crispy. Remove the bacon and set it aside, leaving the drippings in the pot.
2. Add the pumpkin puree and chicken broth to the pot, stirring well. Bring the mixture to a gentle simmer.
3. Pour in the heavy cream and season with salt and pepper. Stir until everything is combined and heated through.
4. Top your chowder with the crispy bacon before serving for that extra crunch.
Pro tip: For an even bolder flavor, try using smoked bacon!
FAQ:
Can I add vegetables? Yes! Corn or chopped green onions make great additions for extra texture and taste.
This chowder is not just easy to make; it’s also a crowd-pleaser that will warm your heart. Enjoy a bowl on a crisp fall evening, and savor every bite!
Pumpkin and Bacon Chowder
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Warm up your autumn evenings with a bowl of Creamy Garlic Pumpkin Soup. This delightful dish combines the earthy sweetness of pumpkin with the bold kick of garlic, creating a comforting and satisfying experience. Whether you’re serving it as a starter or enjoying it as a light meal, this soup is a fantastic way to embrace the flavors of fall without piling on the carbs. Plus, it’s simple to prepare and tastes even better the next day!
Let’s break it down with this easy recipe that you can whip up in just 30 minutes:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 200 per serving
Nutrition Information:
– Total Fat: 12g
– Net Carbs: 9g
– Protein: 3g
Ingredients:
– 1 cup pumpkin puree
– 4 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Begin by sautéing the minced garlic in a pot until it becomes fragrant, being careful not to let it burn.
2. Stir in the pumpkin puree and vegetable broth, bringing the mixture to a gentle simmer.
3. Once simmering, add the heavy cream. Season with salt and pepper to your liking.
4. Blend the soup until smooth, and serve hot for a creamy, garlicky delight!
For an extra layer of flavor, consider roasting the garlic before adding it to the soup. This small step can transform your dish into something truly special.
FAQ:
Can I substitute garlic powder for fresh garlic?
While fresh garlic gives the best taste, garlic powder can work in a pinch if you’re in a hurry.
Indulging in this creamy soup not only satisfies your taste buds but also warms your soul. It’s an ideal recipe to enjoy while cozying up with a good book or sharing a hearty meal with friends. Enjoy every spoonful this fall!
Creamy Garlic Pumpkin Soup
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Warm up your chilly evenings with a bowl of comforting Pumpkin and Wild Rice Soup! This delightful dish blends rich pumpkin flavor with the chewy texture of wild rice, creating a cozy meal that’s both filling and nutritious. It’s an ideal choice for a low-carb diet, ensuring you can enjoy the season’s flavors without the guilt. Imagine sitting down to a bowl of this creamy goodness, perfect for lunch or dinner.
Let’s get cooking! Here’s what you need to make this heartwarming soup:
Ingredients:
– 1 cup pumpkin puree
– 1 cup cooked wild rice
– 4 cups vegetable broth
– 1/2 cup heavy cream
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the vegetable broth, pumpkin puree, and diced onion. Bring everything to a simmer over medium heat.
2. Stir in the cooked wild rice and heavy cream. Allow this to heat through for about 10 minutes, stirring occasionally.
3. Season with salt and pepper to taste before serving.
This soup is not only delicious but also packed with nutrients. Each serving contains around 210 calories, with 6g of total fat and just 12g of net carbs. It’s a great way to enjoy the bounty of fall while staying on track with your health goals.
If you’re using uncooked wild rice, remember it takes longer to prepare. Just plan accordingly and enjoy this hearty soup that warms both your body and soul.
Quick FAQ:
– Can I substitute brown rice? Yes, you can, but keep in mind that cooking times will be different.
Now, grab your ingredients and enjoy making this tasty soup! It’s sure to become a seasonal favorite.
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Indulge in the cozy flavors of fall with this Creamy Mushroom Pumpkin Soup. The earthy richness of mushrooms perfectly complements the sweet, velvety pumpkin, creating a delightful blend that warms you from the inside out. This soup is not only delicious but also a feast for the senses, making it ideal for gatherings or quiet evenings at home. You’ll love how creamy it is without feeling too heavy, making it a versatile choice for any occasion.
Let’s get cooking! This recipe is simple and quick, taking just about 40 minutes from start to finish. You can whip up a batch for four servings, perfect for family dinners or meal prep for the week.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 220 per serving
Nutritional Information:
– Total Fat: 14g
– Net Carbs: 6g
– Protein: 5g
Ingredients:
– 2 cups mushrooms, sliced
– 1 cup pumpkin puree
– 4 cups vegetable broth
– 1 cup heavy cream
– 2 tablespoons fresh thyme, chopped
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the sliced mushrooms over medium heat until they soften, about 5 minutes.
2. Add the vegetable broth, pumpkin puree, and thyme. Bring the mixture to a gentle simmer.
3. Stir in the heavy cream and let it cook for another 5-10 minutes. Use an immersion blender to puree the soup until smooth.
4. Season with salt and pepper according to your taste. Serve hot, garnished with crispy fried mushrooms for a delightful crunch.
Tip: You can use dried mushrooms if you rehydrate them first for added flavor. This soup is sure to impress and keep you cozy throughout the chilly fall nights. Enjoy every spoonful of this comforting dish!
Creamy Mushroom Pumpkin Soup
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Warm up your fall days with a comforting bowl of Pumpkin and White Bean Soup. This delightful dish combines the creamy texture of white beans with the natural sweetness of pumpkin. It’s not just delicious; it’s also packed with protein while keeping carbs low. Perfect for a cozy lunch or dinner, this soup is simple to whip up, making it an ideal choice for busy weeknights.
Imagine the aroma of sautéed onions filling your kitchen as you create this hearty meal. Each spoonful is a hug in a bowl, blending nutrition with flavor that everyone will love.
Here’s how to make it:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 230 per serving
Nutrition Information:
– Total Fat: 5g
– Net Carbs: 10g
– Protein: 15g
Ingredients:
– 1 cup pumpkin puree
– 1 can white beans, drained and rinsed
– 4 cups vegetable broth
– 1/2 cup heavy cream
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the diced onion over medium heat until translucent.
2. Stir in the pumpkin puree, vegetable broth, and white beans. Let it simmer for about 15 minutes.
3. Blend the mixture until it’s smooth. You can use an immersion blender or a regular blender.
4. Stir in the heavy cream and season with salt and pepper to taste.
Want to boost your soup? Add kale or spinach for extra vitamins and a pop of color.
FAQ: Can I use different beans? Absolutely! Any white bean works great in this recipe. Enjoy your warm, healthy meal!
Pumpkin and White Bean Soup
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Craving a cozy bowl of soup that warms you from the inside out? Look no further than this delightful Pumpkin and Tomato Basil Soup. It’s a fresh take on classic tomato soup that combines sweet pumpkin with juicy tomatoes. The result? A creamy, comforting dish that bursts with flavor thanks to fresh basil. This easy recipe is perfect for those chilly fall days and pairs wonderfully with a low-carb grilled cheese sandwich, giving you that comforting meal you might miss!
Let’s dive into how you can whip up this tasty soup in no time. In just 30 minutes, you’ll have a delicious dish ready to enjoy. It’s budget-friendly, uses simple ingredients, and is packed with nutrients. Plus, it’s a great way to sneak in more veggies!
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 180 per serving
Nutrition Information:
– Total Fat: 7g
– Net Carbs: 9g
– Protein: 4g
Ingredients:
– 1 cup pumpkin puree
– 2 cups diced tomatoes
– 4 cups vegetable broth
– 1/4 cup fresh basil, chopped
– Salt and pepper to taste
Instructions:
1. Start by combining the pumpkin puree, diced tomatoes, and vegetable broth in a pot. Bring this mixture to a boil.
2. Once boiling, reduce the heat and let it simmer for about 15 minutes.
3. Stir in the chopped basil and season with salt and pepper to taste.
4. For extra flavor, sauté some garlic in olive oil before adding the other ingredients.
FAQ:
– Can I use canned tomatoes? Absolutely! Canned tomatoes are quick and convenient, making this recipe even easier.
Enjoy this soup as a perfect fall meal that will keep you warm and satisfied!
Pumpkin and Tomato Basil Soup
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
Amazon$3.6916. Pumpkin and Spinach Pesto Soup
Warm up your chilly evenings with a bowl of Pumpkin and Spinach Pesto Soup! This delightful recipe puts a fresh twist on the classic flavors of fall. Imagine creamy pumpkin blended with vibrant spinach pesto, creating a dish that’s not only low in carbs but also bursting with nutrients. It’s perfect for a light dinner or as a cozy appetizer when entertaining guests.
Making your own pesto might sound fancy, but it’s simple and adds a personal touch to your meal. Plus, you can adjust the flavors to your liking! Let’s dive into the details.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Calories: 200 per serving
Nutrition Information:
– Total Fat: 10g
– Net Carbs: 8g
– Protein: 4g
Ingredients:
– 1 cup pumpkin puree
– 2 cups fresh spinach
– 1/4 cup olive oil
– 2 cloves of garlic
– 1/4 cup parmesan cheese (optional)
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. Start by making the pesto. In a food processor, blend together the spinach, garlic, olive oil, and parmesan until smooth.
2. In a large pot, combine the pumpkin puree and vegetable broth. Stir in your homemade pesto.
3. Bring the mixture to a gentle simmer over medium heat. Season with salt and pepper to taste.
4. For an extra smooth soup, blend everything together until fully pureed.
This soup is not only easy to prepare but also incredibly satisfying. If you’re short on time, feel free to use store-bought pesto; it’ll still taste fantastic! Enjoy your warm bowl of goodness and embrace the flavors of fall with every spoonful.
Pumpkin and Spinach Pesto Soup
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
Amazon$3.6917. Pumpkin Quinoa Soup
Warm your soul with this delightful Pumpkin Quinoa Soup. It’s not just a soup; it’s a hearty embrace on a chilly fall day. The creamy pumpkin blends beautifully with the texture of quinoa, creating a dish that’s both satisfying and nutritious. With each spoonful, you enjoy the rich flavors of fall while keeping your meal low in carbs.
This soup is perfect for lunch or dinner. It’s packed with protein and fiber, making it a great choice for those following a healthy diet. Plus, it only takes about 35 minutes to prepare and cook. Let’s dive into this easy recipe!
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 25 minutes
– Total Time: 35 minutes
– Calories: 240 per serving
Nutritional Information:
– Total Fat: 9g
– Net Carbs: 14g
– Protein: 8g
Ingredients:
– 1 cup pumpkin puree
– 1/2 cup quinoa, rinsed
– 4 cups vegetable broth
– 1/2 onion, diced
– 1 teaspoon curry powder
– Salt and pepper to taste
Instructions:
1. In a pot, mix the pumpkin puree, rinsed quinoa, and vegetable broth. Bring to a boil.
2. Stir in the diced onion and curry powder. Lower the heat and let it simmer for about 20 minutes, until the quinoa is tender.
3. Taste and adjust the seasoning with salt and pepper.
4. Serve warm and enjoy the cozy flavors of fall.
For an extra depth of flavor, you might want to toast the quinoa in the pot for a few minutes before adding the liquid. This small step can enhance the nuttiness of the quinoa.
FAQ: Can I use brown rice instead of quinoa? Yes, you can! Just remember that the cooking time will change, so keep an eye on it.
Enjoy this Pumpkin Quinoa Soup as a perfect way to celebrate fall’s flavors while sticking to your low-carb goals! It’s simple, delicious, and oh-so-cozy.
Pumpkin Quinoa Soup
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Pacific Foods Organic Low Sodium Vegetable Broth, 32 oz (Pack of 5)
AmazonCheck Price18. Pumpkin Broccoli Cheese Soup
Warm up your evenings with a bowl of comforting Pumpkin Broccoli Cheese Soup! This delightful dish combines the earthy sweetness of pumpkin with the nutritious crunch of broccoli. Topped with gooey melted cheese, it’s like a warm hug in a bowl. Perfect for chilly nights, this soup not only satisfies your taste buds but also keeps your carb count low. Plus, it’s a fantastic option for meal prep, making it easy to enjoy throughout the week.
Here’s what you need to get started:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 290 per serving
Nutrition Information:
– Total Fat: 20g
– Net Carbs: 9g
– Protein: 12g
Ingredients:
– 1 cup pumpkin puree
– 2 cups broccoli florets
– 4 cups vegetable broth
– 1 cup shredded cheese (cheddar or your favorite)
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the broccoli florets and vegetable broth. Bring to a boil over medium heat.
2. After 10 minutes, stir in the pumpkin puree and let it simmer for an additional 5 minutes.
3. Add the shredded cheese and stir until it melts completely. Season with salt and pepper to your liking.
4. For a creamy texture, blend half of the soup. Leave the other half chunky for added texture.
This soup is not just delicious; it’s also versatile. You can swap in frozen broccoli for convenience. It’s ready in under 30 minutes, making it a quick weeknight dinner. Serve it with a side salad or some low-carb bread for a complete meal. Enjoy the comforting flavors of fall while staying true to your keto lifestyle!
FAQ: Can I use frozen broccoli? Yes, frozen works perfectly and saves time!
Pumpkin Broccoli Cheese Soup
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Warm your soul this fall with a delightful bowl of Pumpkin and Feta Soup! The sweet, earthy flavor of pumpkin pairs beautifully with the tangy creaminess of feta cheese. This soup isn’t just comforting; it’s a versatile dish that shines as a light lunch or a classy starter at your next gathering. You’ll love how easily it fits into your autumn meal rotation.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 230 per serving
Nutritional Information:
– Total Fat: 12g
– Net Carbs: 8g
– Protein: 7g
Ingredients:
– 1 cup pumpkin puree
– 1/2 cup feta cheese, crumbled
– 4 cups vegetable broth
– 1/2 onion, diced
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the diced onion over medium heat until it softens, about 5 minutes.
2. Add the vegetable broth, pumpkin puree, and garlic powder to the pot. Stir well.
3. Allow the mixture to simmer for 15 minutes. This helps the flavors blend beautifully.
4. Use an immersion blender to blend the soup until it’s smooth. You can also transfer it to a blender in batches if needed.
5. Stir in the crumbled feta cheese. Season with salt and pepper to taste.
For a gourmet twist, drizzle a little olive oil or balsamic glaze on top just before serving.
FAQ: Can I swap feta for goat cheese? Absolutely! Goat cheese will add a unique flavor, perfect if you’re looking for something a bit different.
Enjoy this cozy soup that makes your kitchen smell like fall and warms you from the inside out!
Pumpkin and Feta Soup
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Pacific Foods Organic Low Sodium Vegetable Broth, 32 oz (Pack of 5)
AmazonCheck Price20. Pumpkin and Chickpea Soup
Warm up your fall days with a delightful bowl of Pumpkin and Chickpea Soup! This dish not only celebrates the rich flavors of the season but also offers a satisfying and nutritious meal that’s perfect for lunch or dinner. The creamy texture of pumpkin combined with hearty chickpeas creates a filling option that’s easy to make. Plus, it’s budget-friendly, which makes it a great choice for meal prepping!
With just a few ingredients, you can whip up this comforting soup in about 30 minutes. Here’s how to get started:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 250 per serving
Nutrition Information:
– Total Fat: 7g
– Net Carbs: 15g
– Protein: 10g
Ingredients:
– 1 cup pumpkin puree
– 1 can chickpeas, drained and rinsed
– 4 cups vegetable broth
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté the diced onion until it becomes soft and fragrant.
2. Add the vegetable broth, pumpkin puree, and chickpeas to the pot. Stir everything together well.
3. Let the mixture simmer for about 20 minutes, allowing the flavors to meld.
4. Blend the soup until it reaches a smooth consistency. You can use an immersion blender or a regular blender for this step. Adjust the seasoning with salt and pepper to your liking.
5. For an extra creamy touch, stir in a dollop of yogurt before serving.
This soup is not just tasty; it’s also versatile! You can customize it with your favorite spices or toppings, such as a sprinkle of cumin or a handful of fresh herbs.
FAQ:
Can I use dried chickpeas? Yes! Just soak and cook them first to make sure they’re tender.
Enjoy this delicious Pumpkin and Chickpea Soup, and let it warm your heart and home this fall!
Pumpkin and Chickpea Soup
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
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Amazon$12.9921. Pumpkin and Potato Soup
Warm up your chilly evenings with a delightful bowl of Pumpkin and Potato Soup. This comforting recipe blends creamy pumpkin with tender potatoes to create a dish that’s both hearty and satisfying. You’ll love how easy it is to prepare, making it perfect for busy weeknights. Plus, it’s low in carbs, fitting right into your keto lifestyle!
Imagine sitting down to a steaming bowl of this vibrant orange soup, the rich aroma filling your kitchen. The smooth texture from the potatoes complements the sweet, earthy flavor of pumpkin, making each spoonful a cozy experience. This recipe is bound to become a family favorite!
Here’s what you need to make this delicious soup:
Ingredients:
– 1 cup pumpkin puree
– 2 cups Yukon gold potatoes, peeled and diced
– 4 cups vegetable broth
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the diced potatoes and vegetable broth. Bring to a boil.
2. After about 10 minutes, add the pumpkin puree and diced onion. Let it simmer until the potatoes are tender, about 15 minutes more.
3. Use an immersion blender or regular blender to puree the soup until smooth. Adjust the seasoning with salt and pepper before serving.
Pro tip: Using Yukon gold potatoes gives the soup a buttery flavor that enhances the overall taste!
If you’re wondering about substitutes, yes, you can use sweet potatoes instead! They will add a unique sweetness, making the soup even more flavorful.
This Pumpkin and Potato Soup is not only comforting but also a great way to enjoy seasonal ingredients. Serve it as a starter or pair it with a side salad for a complete meal. Enjoy the warmth of fall with every delicious spoonful!
Pumpkin and Potato Soup
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KitchenAid Variable Speed Corded Hand Blender KHBV53, Contour Silver
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
Amazon$3.6922. Pumpkin and Lentil Soup
Warm up your chilly evenings with a delightful bowl of Pumpkin and Lentil Soup! This dish is not just comfort food; it’s a nutritious blend of creamy pumpkin and hearty lentils. Each spoonful brings a wave of warmth, perfect for cozy lunches or dinners. It’s packed with plant-based protein, making it a fantastic way to add more legumes to your meals while satisfying your hunger.
Here’s what you need to whip up this delicious soup:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 230 per serving
Nutritional Breakdown:
– Total Fat: 3g
– Net Carbs: 18g
– Protein: 8g
Ingredients:
– 1 cup pumpkin puree
– 1 cup lentils, rinsed
– 4 cups vegetable broth
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. Start by sautéing the diced onion in a pot until it becomes soft and fragrant.
2. Next, add your rinsed lentils, pumpkin puree, and vegetable broth. Bring it to a simmer.
3. Let it cook for about 30 minutes, or until the lentils are tender.
4. For a smooth texture, blend the soup until creamy. Adjust the seasoning with salt and pepper as you like.
Finish off your soup with a sprinkle of fresh cilantro or parsley for a burst of flavor!
FAQ:
Can I use canned lentils? Yes, but reduce your cooking time to just 10 minutes.
Enjoy this simple yet hearty soup, and make it a staple in your fall recipe collection! It’s not just a meal; it’s a warm hug in a bowl.
Pumpkin and Lentil Soup
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KitchenAid Variable Speed Corded Hand Blender KHBV53, Contour Silver
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Pacific Foods Organic Vegetable Broth, Plant Based, 32 oz Carton
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Libby’s 100% Pure Pumpkin, America’s Favorite Pumpkin, 29 Oz., 3 Pack BY…
Amazon$12.6023. Pumpkin and Apple Soup
Warm up your autumn evenings with a delightful bowl of Pumpkin and Apple Soup! This recipe brings together the sweet, crisp flavor of apples and the rich, earthy taste of pumpkin. It’s a cozy dish that feels like a hug in a bowl, perfect for chilly nights. Plus, you can enjoy it hot or cold, making it versatile for any meal. Your family and friends will be impressed by this unique combo at your next gathering!
Here’s what you need to know to whip up this delicious soup:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 180 per serving
Nutrition Information:
– Total Fat: 4g
– Net Carbs: 10g
– Protein: 2g
Ingredients:
– 1 cup pumpkin puree
– 1 apple, peeled and diced
– 4 cups vegetable broth
– 1 teaspoon cinnamon
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the pumpkin puree, diced apple, and vegetable broth. Bring this mixture to a boil over medium heat.
2. Once boiling, reduce the heat and let it simmer for about 15 minutes, or until the apples are soft.
3. Use an immersion blender or a regular blender to puree the soup until it’s smooth. Be careful with hot liquids!
4. Stir in the cinnamon and season with salt and pepper to your taste.
For an added twist, consider drizzling a splash of apple cider just before blending. This boosts the flavor and adds a nice zing!
FAQ:
Can I use other fruits? Absolutely! Pears are a tasty substitute that works well in this recipe.
This Pumpkin and Apple Soup is not just easy to make; it’s also a fun way to bring the flavors of fall to your table. Enjoy it as a starter or a light meal that warms the soul!
Pumpkin and Apple Soup
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Amazon$29.9924. Pumpkin and Caramelized Onion Soup
Warm up your evenings with a bowl of Pumpkin and Caramelized Onion Soup! This dish brings together the sweet, rich flavors of caramelized onions and smooth pumpkin puree. It’s not just a soup; it’s a cozy experience, perfect for chilly nights or elegant dinner parties. Your guests will be impressed, and you’ll love how easy it is to make.
Here’s what you need to know about this delightful recipe:
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 210 per serving
Nutritional Information:
– Total Fat: 10g
– Net Carbs: 11g
– Protein: 2g
Ingredients:
– 2 cups pumpkin puree
– 1 onion, thinly sliced
– 4 cups vegetable broth
– Olive oil for sautéing
– Salt and pepper to taste
Instructions:
1. In a large pot, heat olive oil over medium heat. Add the sliced onion and cook until golden brown, stirring occasionally. This usually takes about 10 minutes. The sweetness will come out beautifully as they caramelize.
2. Once the onions are nicely browned, stir in the pumpkin puree and vegetable broth. Season with salt and pepper to your liking. Bring this mixture to a gentle simmer and let it cook for about 20 minutes. This allows all the flavors to meld together.
3. After simmering, use an immersion blender to puree the soup until it’s smooth. If you don’t have one, you can carefully transfer the soup to a regular blender in batches. Just be sure to let it cool slightly first!
4. Serve warm, and for a touch of elegance, top with fresh herbs or a swirl of cream.
This soup is not only delicious but also low in carbs, making it a fantastic choice for anyone following a keto diet.
Here’s a tip: You can use frozen onions if you’re in a hurry, but fresh ones really enhance the flavor.
Enjoy your cozy evenings with this comforting soup that fills your home with warmth and delicious aromas!
Pumpkin and Caramelized Onion Soup
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
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AmazonGBP 14.2525. Pumpkin and Ginger Soup
Warm up your fall evenings with a delightful bowl of Pumpkin and Ginger Soup! This dish combines the rich sweetness of pumpkin with the zesty kick of ginger, creating a cozy, aromatic experience. It’s not just tasty; it’s packed with nutrients, making it a wonderful addition to your low-carb, keto meal plan.
Imagine sitting by the fire, sipping this creamy soup. The flavors of pumpkin and ginger swirl together, wrapping you in warmth. Perfect for chilly nights, this recipe is easy to whip up, allowing you to enjoy a comforting meal without a lot of fuss.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 180 per serving
Nutrition Information:
– Total Fat: 5g
– Net Carbs: 11g
– Protein: 3g
Ingredients:
– 1 cup pumpkin puree
– 1 tablespoon fresh ginger, grated
– 4 cups vegetable broth
– 1/2 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a large pot, combine the pumpkin puree, grated ginger, and vegetable broth. Bring the mixture to a gentle simmer over medium heat.
2. Stir in the coconut milk for creaminess and blend everything until smooth. A blender works well for this!
3. Season with salt and pepper according to your taste.
For an extra crunch, consider topping your soup with crispy shallots or a sprinkle of roasted pumpkin seeds. They add a lovely texture and boost the flavor, making your soup feel even more special!
FAQ: Can I substitute ground ginger for fresh ginger? While fresh ginger gives the best flavor, you can use ground ginger in a pinch—just adjust the amount to taste.
Enjoy this delightful soup as part of your fall meal lineup, and let the flavors warm your heart!
Cozy nights call for a low carb keto fall soup in a bowl. This Pumpkin and Ginger Soup proves you can keep it keto-friendly and still savor pumpkin spice—creamy, simple, and totally shareable.
Pumpkin and Ginger Soup
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
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Simply Asia Unsweetened Coconut Milk, 13.66 fl oz – One 13.66 Ounce Can …
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As the days grow shorter and the temperatures drop, these 25 low carb keto fall soups are perfect for keeping you warm and satisfied.
From the sweet warmth of pumpkin to the earthy tones of squash, these recipes offer a delicious way to celebrate autumn while sticking to your keto lifestyle.
So grab your favorite bowl and get cooking; you won’t be disappointed!
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Frequently Asked Questions
What Are Some Easy Keto Soup Recipes for Fall?
If you’re looking for easy keto soups to warm you up this fall, you’ve come to the right place! Our article features 25 low carb keto fall soup recipes that include delicious options like creamy pumpkin soup and savory butternut squash bisque. These recipes are not only simple to prepare but also packed with flavors that embody the essence of autumn.
Get ready to cozy up with a bowl of comforting soup that’s both satisfying and keto-friendly!
Can I Make Low Carb Fall Recipes in Advance?
Absolutely! Many of the low carb fall recipes featured in our article can be made in advance. In fact, soups often taste even better the next day as the flavors meld together! You can batch cook and store them in the fridge or freezer for a quick, healthy meal throughout the week. Just remember to reheat gently to keep that comforting warmth intact. Enjoy the convenience of healthy autumn soups ready whenever you need a delicious meal!
Are Pumpkin and Squash Soups Really Keto-Friendly?
Yes, pumpkin and squash can definitely fit into a keto diet! While they do contain some carbohydrates, they are also rich in fiber, which helps offset their carb content. When prepared in moderation and combined with healthy fats (like coconut milk or cream), these keto soup recipes can be a nutritious and delicious addition to your meal plan. Embrace the flavors of fall without guilt!
What Ingredients Should I Avoid in Low Carb Soups?
When creating low carb comfort food like soups, it’s essential to steer clear of high-carb ingredients. This means avoiding starchy vegetables such as potatoes, corn, and peas, as well as grains like rice and pasta. Instead, focus on using low-carb vegetables like zucchini, cauliflower, and leafy greens. By sticking to these guidelines, you can enjoy a rich variety of keto soup recipes that are both satisfying and aligned with your dietary goals!
How Can I Customize My Keto Soup Recipes?
One of the best things about keto soup recipes is their versatility! You can customize them to suit your taste preferences or dietary needs. Want more protein? Add shredded chicken or ground beef. Looking for extra flavor? Toss in some herbs and spices like thyme, rosemary, or chili flakes. Don’t hesitate to experiment with different low-carb vegetables or toppings like cheese or avocado. Get creative and make these low carb soup recipes your own!
Related Topics
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