This spicy pumpkin soup is a fantastic fall recipe when you’re looking for something comforting and warm. It’s also a great soup to prep in bulk, as it will stay good in your freezer for weeks.
Add toppings like pumpkin seeds, chopped nuts, crema, or keep it simple with just some salt and pepper.
This spiced pumpkin soup recipe is:
The main ingredients are:
Optional additional ingredients:
Health Benefits of Spiced Pumpkin Soup
#1: Collagen To Promote Joint Health
The collagen addition to this soup recipe not only increases the protein content, but it adds nutrients that support joint health. Collagen is the primary protein found in your connective tissue, which plays a crucial role in maintaining the health of your joints. Research shows that supplementing with collagen protein can help protein your joints and may ease joint pain and deterioration[*].
#2: Warming Spices To Support Digestion
Warming spices like cumin, ginger, and cinnamon have been used for thousands of years to promote healthy digestion[*][*]. This recipe calls for a variety of spices that will warm up your digestive tract and allow you to more optimally reap the benefits of the nutrients provided in the ingredients.
Spiced Pumpkin Soup
This delicious and warming soup is ready in just 25 minutes, to let’s get started.
To begin, in a medium-sized pot over medium-high heat, melt butter and add the onions, and saute until fragrant (about 3-4 minutes).
Next, add the spices and stir to combine. Then pour in the pumpkin, bone broth, and collagen, and stir to combine.
Bring mixture to a boil, then reduce heat to low and let simmer for 10 minutes.
After about 10 minutes, remove from heat, and use an immersion blender to blend the onions into the soup. Finally, stir in the heavy whipping cream.
Divide into bowls and top with any additional toppings you like.
- This recipe can be made dairy-free by using coconut oil instead of butter and coconut cream instead of heavy cream.
- If you want to make it vegan, omit the collagen powder and bone broth, and opt instead for vegetable broth. You can also switch out the heavy cream for coconut cream and butter for coconut oil.
- Make sure your canned pumpkin comes in a BPA-free can.
- If you want, you can also use fresh pumpkin or another squash like butternut squash. Stay away from sweet potato, however, because it’s too high in carbs.
What Can You Add To Your Pumpkin Soup?
Many people like to add a little something extra to their pumpkin soup. Here are some ideas for toppings:
- Roast sesame, pumpkin, or sunflower seeds and sprinkle on top for a little crispy finish.
- Add a dollop of sour cream or some full-fat yogurt for a cooling contrast.
- Drizzle some olive oil on top
- Top with some fresh herbs like rosemary, mint, or basil
- Mix in some chicken for a boost in protein
- Add some fresh ginger or cayenne pepper if you want to kick the spices up a notch.
- Serve with some keto-friendly gluten-free bread for dipping.
Creamy Spiced Pumpkin Soup
Enjoy this warming and savory spiced pumpkin soup topped with pumpkin seeds (pepitas), sour cream, a drizzle of olive oil, or some fresh ginger.
- Total Time: 25 minutes
- Yield: 6 cups 1x
- 2 tablespoons butter (grass-fed)
- ¼ onion, diced
- ½ teaspoon garlic powder (or fresh garlic cloves)
- ½ teaspoon ground cumin
- ½ teaspoon cinnamon
- ¼ teaspoon curry powder
- ¼ teaspoon harissa
- 1–2 teaspoons coriander
- Sea salt and black pepper to taste
- One, 15-ounce can pure organic cooked pumpkin puree
- 3 cups beef bone broth (or chicken stock)
- 2–3 scoops Perfect Keto Unflavored Collagen
- 2 tablespoons cup heavy cream or full-fat coconut cream
- Plain full-fat greek yogurt
- Pumpkin seeds (pepitas)
- Fresh herb mix (parsley, cilantro, mint, basil)
- Sesame seeds
- In a medium-sized pot over medium-high heat, add the butter and onions, stirring until fragrant (about 3-4 minutes).
- Add the spices and stir to combine, then pour in the pumpkin, bone broth, and collagen, stirring to combine.
- Bring mixture to a boil, then reduce heat to low and let simmer for 10 minutes.
- Remove from heat, use an immersion blender to blend the onions into the soup, and stir in heavy whipping cream.
- Divide into bowls and top with additional toppings.
- Serving Size: 1 cup
- Calories: 122.3
- Fat: 7.25g
- Carbohydrates: 6.7g (Net: 4.2g)
- Fiber: 2.5g
- Protein: 4.6g