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

  • 1 lb 450 g fresh sausage
  • 13 cup 75 ml minced red onionminced red onions
  • 13 cup 75 ml diced red bell pepperdiced red bell peppers
  • 1 1 minced garlic cloveminced garlic cloves
  • 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 125 ml pumpkin puree
  • 2 cups 475 ml chicken broth
  • ½ cup 125 ml heavy whipping cream
  • 2 tbsp 2 tbsp salted butter

Instructions

Instructions are for 4 servings. Please modify as needed.

  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.

Dairy free

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

Tip!

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.

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45 comments

  1. Zoe blackmore-Baldwin
    Is it free to subscribe
    Reply: #2
  2. Peter Biörck Team Diet Doctor
    Hi Zoe!

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    Is it free to subscribe

  3. Susie
    Ok I’ve just made this. It doesn’t look anything like the picture. Too much cream, in my opinion.

    Please will you stop using ml for non liquid ingredients? Thank you.

    Replies: #8, #13, #33
  4. Susie
    I added more pumpkin, well, I stirred in the whole tin for the 4 servings recipe, added roasted red peppers and a cupful of butter sautéed mushrooms. It was delicious.
    Reply: #11
  5. Ashleigh
    This was insanely good. I made it with chicken sausage(already spiced) because that's all I had at the moment. And I didn't have red bell peppers, so I used the green ones I had. It turned out SO unbelievably good. My husband loved it too! It turned out really spicy because I added the spices to the already spiced chicken..but perfectly spicy.
    Reply: #6
  6. Ashleigh
    I should add I also added a bit more pumpkin AND cream..just use your own discretion.
  7. Vickie Johnson
    Please explain what you mean when you say fresh sausage.
    Reply: #10
  8. Anelya
    Toggle to the US measurements and all the dry ingredients will be in cups.
  9. Amanda
    In the UK we do not use cups and we do not use ml for dry ingredients so I agree with Susie. It is frustrating
  10. Gentiann
    I think it's sausage meat or bulk sausage (without casing)

    Please explain what you mean when you say fresh sausage.

  11. Gentiann
    If you change the recipe, this will change also the amont of carbs. It could be a problem
  12. Patricia
    Although it tasted good, I did add about 2 more T of pumpkin. I think the pic is deceiving cause I think some thickner was used. It looks like a stew and mine looked like brothy yellow soup.
    Reply: #14
  13. Kristie Sullivan
    You may need to let it simmer longer so that it will thicken up.
    Reply: #20
  14. Kristie Sullivan
    Let it simmer longer and it will thicken. This is also the dairy-free version made with coconut cream. :-) Please know that as you add more pumpkin, you also add carbs. The longer it simmers uncovered, the thicker it will be.
  15. Kristie H Sullivan
    Also, be sure to brown the sausage and vegetables really well which also makes the soup darker and richer tasting.
  16. Samantha Osborne
    It would be great if the carb count could be included next to each recipe ingredient that way an item could be ommitted and another increased to achieve a similar overall carb count. Also agree grams for non liquid ingredients would be appreciated as my scales don't measure in cups or mils
  17. Elizabeth
    Wish I had a keto friendly fresh sausage around here. It has sugar in it
  18. Susan Balou
    I've found the same issue with available sausage in my area. It all either has sugar or corn syrup. Having to make my own. Fortunately Kristie has a recipe for it!
  19. Nancy Swecker
    OMGoodness!! This soup is to LIVE for!! Sooo delicious!
  20. Jamie
    My soup was tasty. It didn't look anything like the picture. It was also yellowish & very liquidity with clumps of sausage. I did let it simmer & added only a few T more of the pumpkin.
  21. Beth
    Absolutely delicious! I wasn't paying attention and added the whole carton of chicken broth- 4 cups instead of 2. No extra carbs, so no harm, no foul. I took the hit of another carb per serving and added an extra 1/4 cup of pumpkin. Otherwise as written. Soupy rather than thick with the extra broth, but a bigger bowl of Yum!!
  22. Brenda L Pedersen
    To thicken, you could also use an immersion blender!
  23. Claire
    Why don't you break down how many carbs, fats and proteins are in the soup?
  24. Camila
    Is it possible to use actual pumpkin if i don't have puree? I thought i could roast the pumpkin first and then blend it to make my own puree.
  25. Janice
    This is a WINNER! It was delicious. The only thing I did slightly different. I mistakenly purchased plain ground pork. So I looked up a keto pork sausage seasoning mix that I put together and incorporated it into the pork before cooking. Then at the point this recipe says to add spices, I added them also. That's the only difference but as Kristie Sullivan mentions....cook the pork real well to get the essence in the pan, then let it simmer down. It will deepen the color. My husband LOVED it as much as I did!
  26. Paula
    My husband and I LOVED this dish! I made it as directed (including the red pepper flakes) but simmered it for at least 15 minutes longer than the instructions called for which thickened it a lot. It was hearty and so flavorful and the perfect fall dish. I will definitely be making this again!
  27. Michelle
    I followed the recipe exactly and i have to say this was so tasty! I wouldnt change a thing! The kids and the hubby devoured it thanks for sharing :)
  28. Terri
    This is fantastic! Even non Keto folks LOVE IT! Another hit Kristie!
  29. Chris Beags
    Just nailed this! I used chopped up chipolatas and butternut squash instead of pumpkin - but only half the amount of suggested pumpkin in the recipe though. Beautiful.
  30. Elizabeth
    Can u use any type of sausage ? Can’t see anywhere in the ingredients that it says pork sausage
    Reply: #31
  31. Kristin Parker Team Diet Doctor

    Can u use any type of sausage ? Can’t see anywhere in the ingredients that it says pork sausage

    Yes! Pork breakfast sausage works well. It's not available everywhere outside of the USA, so we tried to leave that open ended if people had access to other types.

  32. Elizabeth
    Thanks for the reply back Kristin ,I'm in the process of making it now
  33. Liz
    I think if you change the bar that says metric or US that might help with the ml.
  34. Tereza
    Reading all the posts I would probably either try chicken or other mince if I couldn’t find the ingredient one
  35. Marie
    This was delicious! Keeping the recipe.
  36. Robin
    Finally gave it a try! Used hot Italian sausage and it was awesome! Thank you for a great recipe!
  37. Susan
    OMG! This soup is delicious! The pork and pumpkin combo is terrific. It's a very quick and easy recipe to follow, and the ingredients were easy for me to find. I am making double the amount next time so that I can freeze a batch.
  38. Margaret
    So yummy. I actually added a bag of frozen spinach because it was a very rich flavor. Almost salty because of the sausage. Delicious
  39. Lou Coop
    Love this soup. It’s delicious. Love the flavors mixed together. Making a double batch next time.
  40. Laura
    Can you make this and then freeze it for later?
    Reply: #41
  41. Kristin Parker Team Diet Doctor

    Can you make this and then freeze it for later?

    Yes, this would freeze well.

  42. Tracey
    4 Words - yum yum yum yum!!!!!!
  43. Stephanie
    Has anyone tried to make this in a slow cooker?
  44. Nichola
    This tasted amazing and I really enjoyed it. I reduced cream and stock so my soup was thicker and it looked just like the picture.

    I literally just poured stock and cream in bit by bit until I got a consistency I liked

  45. Shirley Devlin
    I replaced the red onion with a pinch of onion powder. Onions aggravate my IBS, plus Carb Manager gives them a Keto Grade F (Avoid). Eliminating them reduced the net carbs to 3g per serving. That's a win-win!

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