Delicious low-carb and keto soup

Delicious low-carb and keto pumpkin soup

Soups are great low-carb foods. Quick and easy to prepare and they can be made with pretty much anything, which makes them great for using leftovers. Use the recipes below like we wrote them, or make them your own by using what you have on hand. Your imagination and taste buds set the limits when it comes to experimenting with seasonings, spices and herbs.

If you’re looking for a great meal to bring to work, soups are perfect. Works great to reheat and if you can’t do that where you work, you can bring a thermos flask and enjoy a warm meal whenever you need it.

Sure, they’re fun as jack-o’-lanterns – but, come on, give pumpkins their due. Nothing makes an autumn soup more comforting and warming than the flesh of this iconic harvest superstar. And low carb? Of course! Settle in with a bowl and watch the ghosts of a chilly fall evening fade away.


Pumpkin soup

  • 2 shallots
  • 2 garlic cloves
  • 23 lb pumpkins
  • 23 lb rutabaga
  • 2 tbsp olive oil
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 2 cups vegetable stock
  • 8 oz. butter
  • ½ lime, the juice

  • ¾ cup mayonnaise
  • 4 tbsp pumpkin seeds, preferably roasted


  1. Preheat the oven to 400°F (200°C). Peel the pumpkin and cut the flesh into cubes. Do the same with the rutabaga. Peel the shallot and cut into wedges. Peel the garlic cloves.
  2. Put everything in a baking dish. Add olive oil, salt and pepper.
  3. Roast in the oven for 25-30 minutes. As an alternative, you can also fry on medium heat in a large pan until the pumpkin and the turnip are soft.
  4. Place the roasted vegetables in a pot. Add vegetable stock or water, and bring to a boil. Let simmer for a couple of minutes. Remove from the stove.
  5. Add the butter, divided into cubes. Mix the soup with a hand blender. Add lime juice, herbs, salt and pepper to taste.
  6. Serve the soup with mayonnaise, roasted pumpkin seeds or our delicious parmesan croutons.


Make it spicy! Chili, cumin and other spices all pair beautifully with this soup. Freshly grated ginger, added a few minutes before serving, also brings a whole new depth of flavor.


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