This Low-Carb Pumpkin Cauliflower Soup is cozy, creamy, and comes together in under 30 minutes.[
It’s perfect when you’re craving something warm and filling, but want to stay on track with your low-carb or keto goals.
I’ve made this one so many times during chilly weather — it’s one of those recipes you’ll keep coming back to.
Super smooth, deeply savory, and just a touch naturally sweet from the pumpkin.
You’re going to love how fast, easy, and satisfying this is.
What You’ll Need
- 1 tbsp olive oil
- ½ small yellow onion, diced
- 2 cloves garlic, minced
- 3 cups cauliflower florets (fresh or frozen)
- 1 ½ cups canned pumpkin puree (not pumpkin pie filling)
- 3 cups chicken broth (or vegetable broth)
- 1 tsp sea salt
- ½ tsp ground black pepper
- ½ tsp smoked paprika
- ¼ tsp ground cinnamon
- ½ cup heavy cream
- Optional toppings: fresh parsley, extra cream swirl
Ingredients
Why I Love This Recipe
This soup came to life when I needed something warm and comforting but didn’t want to carb crash after lunch. The combo of cauliflower and pumpkin gives it a smooth texture and full flavor without needing flour or thickeners.
- It’s fast — 30 minutes and done.
- All in one pot = minimal cleanup.
- Super creamy without being heavy.
- Naturally gluten-free and keto-friendly.
- Makes great leftovers.
Makes: 4 servings
Cook Time: 25 minutes
Macros (Per Serving)
- Calories: 210
- Fat: 16g
- Carbs: 10g (Net Carbs: 6g)
- Protein: 5g
Macros are approximate and may vary based on exact ingredients used.
Why This Recipe Works (Quick Science)
Cauliflower adds body and fiber without adding carbs, and when simmered then blended, it creates a creamy texture that mimics potato or cream-based soups. Pumpkin adds richness and a touch of sweetness, while the spices balance it out. The fat from the heavy cream ties everything together for that silky mouthfeel you expect in a good fall soup.
Common Mistakes
- Using pumpkin pie filling instead of pure pumpkin. Pie filling has sugar and spices added.
- Skipping the sauté step. Don’t rush the onions and garlic — this builds flavor.
- Not blending enough. Take the time to blend until velvety smooth.
- Adding cream too early. Wait until the soup is off the heat so it doesn’t curdle.
What to Serve With
- Low-carb cheddar biscuits
- Grilled cheese on keto bread
- Chopped salad with a tangy vinaigrette
- Roasted pumpkin seeds for topping
- Hard-boiled eggs on the side for protein
Tools You’ll Need
- Medium pot
- Blender or immersion blender
- Knife and cutting board
- Measuring cups and spoons
- Ladle
- Stirring spoon
Substitutions & Variations
- Use coconut cream instead of heavy cream for dairy-free
- Vegetable broth instead of chicken broth to make it vegetarian
- Add a pinch of cayenne for a spicy kick
- Stir in shredded rotisserie chicken for added protein
Make Ahead Tips
- You can make this 2–3 days in advance and store in the fridge.
- Reheat gently over low heat and stir in the cream just before serving if storing separately.
Instructions
Step 1: Sauté the Aromatics
In a medium pot, heat 1 tbsp olive oil over medium heat. Add ½ diced yellow onion and cook until softened, about 3–4 minutes. Then stir in 2 minced garlic cloves and cook for 1 more minute until fragrant.
Step 2: Add Cauliflower and Spices
Add 3 cups cauliflower florets, 1 tsp sea salt, ½ tsp black pepper, ½ tsp smoked paprika, and ¼ tsp ground cinnamon to the pot. Stir everything together to coat the cauliflower with the spices and aromatics. Cook for 2–3 minutes.
Step 3: Add Broth and Pumpkin
Pour in 3 cups chicken broth and 1 ½ cups canned pumpkin puree. Stir well to combine. Bring everything to a gentle boil, then reduce heat to low and let simmer for 15 minutes, until cauliflower is very tender.
Step 4: Blend Until Smooth
Use an immersion blender directly in the pot, or carefully transfer soup to a blender in batches. Blend until completely smooth and creamy.
Step 5: Stir in Cream
Once blended and off the heat, stir in ½ cup heavy cream. Taste and adjust seasoning if needed. Ladle into bowls and top with chopped parsley or a swirl of extra cream if desired.
Leftovers & Storage
- Store in the fridge in an airtight container for up to 4 days.
- Reheat gently on the stove or microwave, stirring frequently.
- Freezes well for up to 2 months — freeze before adding cream for best texture.
FAQ
Can I use frozen cauliflower?
Yes, no need to thaw — just toss it in!
Is this soup spicy?
Not at all, but you can add cayenne if you want heat.
Can I make it dairy-free?
Yep! Just swap the cream for coconut cream or unsweetened almond milk (though it won’t be quite as rich).
Can I add protein?
Yes — shredded chicken, cooked sausage, or bacon bits are great add-ins.
Conclusion
This low-carb pumpkin cauliflower soup is a fall comfort dish you’ll be proud of. It’s easy to make, full of flavor, and feels like a hug in a bowl. Give it a try and let me know how it turned out for you — drop a comment with your thoughts or any questions!