Creamy Keto Pumpkin Soup - Easy 15 Minute Recipe! (2024)

FAQs

What thickens pumpkin soup? ›

There are several ways to thicken pumpkin soup. The easiest method is to reduce the soup by cooking off some of the liquid. Alternatively, use a slurry of all-purpose flour or cornstarch and water, add a teaspoon or two of either thickener to a small bowl and stir in 2 to 3 teaspoons of the soup to create a slurry.

Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.

Homemade Creamy Pumpkin Soup (1 cup) contains 5.8g total carbs, 5.8g net carbs, 5g fat, 0g protein, and 93 calories.

If you think the soup is bland, try adding salt to make all the flavors pop. Use All The Spices Listed. I know it might seem like a long list, but they are all delicious and important for giving the soup a warm and spicy quality: Thyme, Cumin, Ginger, Poultry Seasoning and Cinnamon.

It's important to note that cornstarch has twice the thickening power of flour. If you need to substitute cornstarch to thicken liquid in a recipe that calls for ¼ cup (four tablespoons) flour, you only need two tablespoons cornstarch.

Sweetness can help balance bitterness, so consider adding ingredients like carrots, onions, or a small amount of sugar or honey. Acidic ingredients like tomatoes or a splash of vinegar can also help balance flavors.

This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar. As with any carb-rich food, portion awareness is key when managing blood sugar levels.

With only 1.75 grams of carbs per 1/4 cup (59 mL), both heavy and whipping cream can be considered keto-friendly ( 3 , 4 ). For this reason, many people on keto diets rely on whipping cream or heavy cream as a sugar-free coffee creamer or to make keto-friendly desserts, such as chocolate mousse.

On the keto diet, you should restrict the consumption of starchy vegetables such as potatoes, yams, and corn.

Are Sweet Potatoes Keto Friendly? The primary principle of the ketogenic diet is to consume more fat and protein and less carbs. Sweet potatoes, being a naturally high-carb food, are unfortunately not keto-friendly.

Can you have canned soup on keto? ›

Cornstarch is a cheap and common thickener in canned soups and instant meals, which means that many canned soups are off-limits for the keto dieter.

Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Pumpkin is very healthy and considered safe for most. However, some people may experience allergies after eating pumpkin (32). It's also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”-like reaction, increasing the amount of water and salt your body expels through urine (33).

Pumpkin contains immune-promoting nutrients like vitamins A, E, and C, omega-3 fatty acids, zinc, selenium, iron, magnesium, and beta-carotene. Consuming pumpkin may help manage immune-related diseases, reduce how often you fall sick, and help you recover faster from infections.

The process is simple. By slowly cooking pumpkin purée on the stovetop (10 to 15 minutes, depending on the recipe), the water is forced to evaporate off, resulting in an ingredient that's thicker and more concentrated.

“Soft fleshed pumpkins can make the soup a little watery. They are a different beast… from your standard greengrocer pumpkin.” As lovely as pumpkin is, its natural sweetness needs a little back-up to really shine. Try sweating a chopped leek with, or instead of, onion at the start of cooking.

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Cream or yogurt is a simple way to thicken soup without flour. Use full cream if you want to add a bit of flavour to the broth, or yogurt if you're looking to add more texture. Just be careful not to boil the soup after adding either since that could make it curdle or split.