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As the weather cools and cravings for comfort food rise, there’s nothing quite like a warm bowl of soup to nourish your body and soul. Enter the Keto Creamy Chicken Pumpkin Soup—a rich, velvety dish that delivers all the cozy vibes of fall without compromising your low-carb goals.
Blending tender chicken breast, sweet pumpkin, and earthy carrots into a creamy, spiced base, this keto-friendly soup feels indulgent yet fuels your body with nutrients and protein. Inspired by classic autumn flavors, it’s a one-pot wonder that’s perfect for weeknight dinners, meal prep, or curling up with a good book.
Why Make This Keto Creamy Chicken Pumpkin Soup?
1. Low-Carb and Keto-Friendly
Each serving contains minimal carbs while still being packed with fiber and healthy fats—making it ideal for ketogenic and low-carb lifestyles.
2. Creamy and Satisfying
Thanks to heavy cream and the natural richness of pumpkin and chicken, this soup is velvety smooth and ultra-filling.
3. Perfect for Meal Prep
Make a big batch and store in the fridge or freezer. It reheats beautifully, making your life easier on busy days.
4. Nutrient-Dense
Loaded with vitamin A, potassium, and protein, this soup supports immunity, muscle repair, and gut health—all in one bowl.
5. Warm, Comforting Flavor
With a blend of garlic, herbs, and a touch of nutmeg, every spoonful tastes like a hug on a chilly day.
Ready to build a full keto meal plan around this cozy soup? Grab your FREE Keto Cookbook – 21 Delicious Recipes and discover a full week of low-carb comfort food!
Ingredients List
Here’s everything you need to create this comforting keto soup. Most are pantry staples, and several are easily swappable based on preference.
Main Ingredients:
2 tablespoons olive oil or butter
1 pound boneless, skinless chicken breast (cubed)
1 small onion, diced
2 cloves garlic, minced
1 medium carrot, peeled and diced
2 cups pumpkin puree (unsweetened)
4 cups chicken broth (preferably low-sodium)
1 cup heavy cream
½ teaspoon ground nutmeg
½ teaspoon dried thyme
½ teaspoon paprika (optional, for mild heat)
Salt and pepper to taste
Fresh parsley or chives, for garnish
Ingredient Notes & Substitutions:
Pumpkin puree: Be sure to use 100% pure pumpkin, not pumpkin pie filling.
Chicken: Thighs can be used instead of breasts for extra tenderness and flavor.
Heavy cream: Swap with coconut cream for a dairy-free option.
Broth: Bone broth boosts protein and collagen.
Read More: Creamy Low Carb Chicken Meatballs
Step-by-Step Instructions
Let’s break down the preparation into easy-to-follow steps so anyone can make this comforting soup at home.
Step 1: Sauté the Base
In a large soup pot or Dutch oven, heat olive oil over medium heat. Add the diced onion and cook until soft and translucent, about 3–4 minutes.
Add garlic and stir for 30 seconds until fragrant.
Step 2: Brown the Chicken
Add the cubed chicken breast to the pot and season with salt, pepper, and paprika. Sauté for 5–7 minutes until lightly browned but not fully cooked through.
Step 3: Add Carrots and Pumpkin
Toss in the diced carrots and pumpkin puree. Stir well to combine everything evenly.
Step 4: Pour in the Broth
Pour in the chicken broth, scraping any browned bits from the bottom of the pot. Bring the mixture to a boil, then reduce to a simmer.
Cover and simmer for 15–20 minutes, or until the chicken is fully cooked and the carrots are tender.
Step 5: Blend for Creaminess (Optional)
For a smoother texture, use an immersion blender to puree about half the soup while leaving some chunks for texture. Or transfer a portion to a blender and return to the pot.
Step 6: Stir in Cream and Spices
Reduce heat to low and stir in the heavy cream, nutmeg, and thyme. Simmer for another 5 minutes to meld flavors.
Taste and adjust seasoning as needed.
Step 7: Serve and Garnish
Ladle the soup into bowls and garnish with fresh parsley or chives. Serve hot.
Like this step-by-step approach? The FREE Keto Cookbook – 21 Delicious Recipes includes full-color recipe guides to make every dish easy—even for beginners!
Tips and Substitutions
Tips for Success:
Don’t overcook the chicken: It’ll stay juicier if removed once cooked, then returned to the soup.
Blending tip: Want ultra-smooth soup? Blend it all before adding the cream.
Thicker soup? Simmer uncovered to reduce liquid, or add a tablespoon of cream cheese.
Substitutions to Fit Your Diet:
Dairy-free: Use coconut cream and oil instead of dairy.
Vegetarian: Swap chicken for roasted cauliflower or mushrooms, and use vegetable broth.
Extra protein: Add collagen peptides or stir in cooked bacon bits before serving.
Read More: Easy Keto Meatball Recipe
Recipe Variations
1. Spicy Thai-Inspired Pumpkin Soup
Add 1 tablespoon red curry paste and a splash of coconut milk instead of cream. Garnish with cilantro and lime.
2. Cheesy Chicken Pumpkin Soup
Stir in ½ cup shredded cheddar or parmesan with the cream for a rich, cheesy twist.
3. Roasted Veggie Version
Roast the carrots and pumpkin cubes in the oven first for a deeper flavor. Blend them into the broth before adding chicken.
4. Low-FODMAP Option
Skip onions and garlic, and use garlic-infused oil for a gut-friendly version.
Learn how to create delicious meals like this while hitting your macros. Download your FREE Keto Cookbook – 21 Delicious Recipes today!
Nutritional Information (Per Serving)
(Recipe yields 4 servings)
| Nutrient | Amount |
|---|---|
| Calories | ~360 kcal |
| Protein | 28g |
| Fat | 22g |
| Carbohydrates | 10g |
| Net Carbs | 6g |
| Fiber | 4g |
| Vitamin A | 180% DV |
| Potassium | 650mg |
| Sugar | 4g (natural) |
Read More: Slow Cooker Chicken Stew
Storage and Serving Suggestions
How to Store Leftovers:
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in individual portions for up to 3 months. Reheat on the stovetop or in the microwave.
Reheating Tips:
Stir while reheating to redistribute cream evenly.
If too thick after chilling, add a splash of broth or cream to loosen.
Serving Ideas:
Pair with a keto chaffle or almond flour biscuit.
Top with crispy bacon bits or roasted pumpkin seeds for crunch.
Add a dollop of sour cream or Greek yogurt for tang.
Read More: Cheesy Ground Beef Zucchini Boats
Common Questions
Can I use canned pumpkin for this recipe?
Yes! Just make sure it’s 100% pure pumpkin with no added sugar or spices.
Is this soup spicy?
It has a mild warmth from nutmeg and optional paprika. Add chili flakes or cayenne for heat.
Can I use rotisserie chicken?
Absolutely. Shred cooked chicken and add during the last 5 minutes of simmering.
Is pumpkin keto-friendly?
Yes—in moderation. It has fewer carbs than most starchy vegetables and is packed with fiber and nutrients.
Can I make this in a slow cooker?
Yes. Add all ingredients except cream to the slow cooker and cook on low for 6–7 hours. Stir in the cream before serving.
Conclusion
This Keto Creamy Chicken Pumpkin Soup brings together the best of fall flavors and keto nutrition in one satisfying bowl. It’s a warm, comforting, and nourishing meal that’s easy to make and perfect for busy nights or lazy weekends. With just a few wholesome ingredients and a bit of love, you’ll have a dish that makes low-carb living feel anything but restrictive.
And if you loved this recipe, you’ll definitely enjoy the full collection in the FREE Keto Cookbook – 21 Delicious Recipes. From soups and casseroles to desserts and snacks, it’s your ultimate guide to staying inspired and deliciously on track.
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