Keto harvest pumpkin and sausage soup

Keto harvest pumpkin and sausage soup

This hearty keto soup uses just enough pumpkin to provide a rich broth set off by sausage. The spices are what make this soup so yummy! Like most soups, this recipe has a richer flavor the day after it’s made, so don’t be afraid to volunteer to eat the leftovers.

Keto harvest pumpkin and sausage soup

This hearty keto soup uses just enough pumpkin to provide a rich broth set off by sausage. The spices are what make this soup so yummy! Like most soups, this recipe has a richer flavor the day after it’s made, so don’t be afraid to volunteer to eat the leftovers.
USMetric
4 servingservings

Ingredients

  • 1½ lbs 650 g fresh sausage
  • 13 cup 80 ml white onion, mincedwhite onions, minced
  • 1 (4 oz.) 1 (120 g) small red bell pepper, dicedsmall red bell peppers, diced
  • 1 1 garlic clove, mincedgarlic cloves, minced
  • 1 pinch 1 pinch salt
  • ½ tsp ½ tsp rubbed dried sage
  • ½ tsp ½ tsp ground dried thyme
  • ½ tsp ½ tsp red chili pepper flakesred chili peppers flakes (optional)
  • ½ cup 120 ml pumpkin puree or crushed tomatoes
  • 1½ cups 350 ml chicken broth
  • ½ cup 120 ml heavy whipping cream
  • 1 tbsp 1 tbsp salted butter
This recipe has been added to the shopping list.

Instructions

  1. Use a large skillet to brown the sausage, onion, and pepper on medium high heat.
  2. When pork is thoroughly cooked and the onions and pepper are browned (about 10 to 15 minutes), sprinkle in the seasonings and stir to mix.
  3. Stir in the pumpkin, broth, and cream. Simmer uncovered on low heat for 15 to 20 minutes or until the soup has thickened.
  4. Add the butter, stir well, and serve warm.

Tips

You can also make this a more hearty meal by browning 1 cup of sliced mushrooms with the sausage, onion, and pepper and adding it to the soup.

Also, don’t skimp on the time it takes to brown the sausage and veggies well. Getting them richly browned adds a lot of flavor to the finished soup.

If you avoid eating pork, you can substitute an equal amount of shredded chicken thighs for the ground pork.

While I don’t drain the fat from the sausage, some people prefer to do so. Whether to drain the fat or not often depends on how much fat is generated from the sausage and personal preference.

Dairy free

If you want to make this soup dairy-free, just use coconut cream instead of the heavy cream and skip the butter.

You might also like

DD+ MEMBERSHIP

💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!
1 2 3

115 comments

  1. Kerry Merritt Team Diet Doctor

    My husband, who made a yucky face when I said I was making this now asks for this on the regular rotation. Great recipe!

    Ha! That's great! Thanks for sharing!

  2. noelene.chippindall
    Could you use cauli mash instead of cream?
    Reply: #103
  3. Kerry Merritt Team Diet Doctor

    Could you use cauli mash instead of cream?

    I'm not sure that would work well due to the difference in consistency. If you don't want to use cream, you should be able to sub unsweetened almond or coconut milk.

  4. Anne
    Even if you change the conversion rate to uk it still says 80ml of onions. I believe here in the I’m Tesco sell puréed pumpkin but only autumn
  5. Anne
    That should say in the uk for pumpkin purée in Tesco
    Reply: #106
  6. Kristin Parker Team Diet Doctor

    That should say in the uk for pumpkin purée in Tesco

    Thank you for the clarification. We offer the alternative as it is quite common that pumpkin may only be available seasonally.

  7. Tara
    Hi Jane, did you leave the sausage in the casing or squeeze it out?
  8. claire31
    For pumpkin puree in the UK, Sainsbury's sells "Baking Buddy Pumpkin", which is puree, in 425g cans. (But if you shop online, don't search for "pumpkin puree" as it doesn't come up).
  9. Dawn
    I made it. Used several cherry tomatoes because I didn’t have pumpkin. My picky hubby liked it. This is a go to recipe. Very good and easy.
  10. cherylhulon
    If I use mild italian bulk sausage do I still use the spices or will the sausage spices be enough?
    Reply: #111
  11. Kristin Parker Team Diet Doctor

    If I use mild italian bulk sausage do I still use the spices or will the sausage spices be enough?

    You can still add the spices to the dish. You can try not adding all of them and then taste the soup as it simmers and add more as needed.

  12. ClaireK
    I made this and it is delicious. I'm in the UK, so used two sausages, skinned and each rolled into 5 balls. For the pumpkin puree, I used one of those really small mixed squashes you can buy (I used an orange one - so probably a pumpkin), cut it in half, placed the halves cut side down in a roasting tin and baked them for an hour at 180 degrees (fan) - no oil or anything. Once they were cooled enough, I scraped out the flesh and blitzed them in a mini food processor - perfect. The second time I made it, I used butternut squash and it was also fab.
  13. Trish
    I'm not a person who likes to eat the same meals regularly but this has been in my rotation year-round at least every other week for a year at this point. So flavorful and delicious, even as someone who doesn't love pumpkin!
  14. Emily
    I followed someone's recommendation and added cauliflower rice (2 cups) to 'fill out' the soup. Delicious. My 14yo daughter was a big fan, as well.
  15. nurzepat
    Thank you to the people who recommended this recipe! I love this warm comfort food and would never have guessed that it contains pumpkin. I used a combination of bulk hot and sweet pork sausage, added shiitake mushrooms, and a bit more broth.
1 2 3

Leave a reply

Reply to comment #0 by