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
  • ½ oz. 14 g 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
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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.

Fresh sausage means raw sausage that you need to cook. You can squeeze it out of the casing to cook like ground meat.

Dairy free

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

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💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!
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130 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.
  16. Melissa
    I have made this recipe multiple times and it is a crowd pleaser for sure! I like it with Italian Sausage and have tried it both ways, once with the pumpkin, once with the tomatoes. Terrific both ways and I love the flexibility of using whichever I happen to have on hand. The pumpkin was completely undetectable. This recipe has made it into my recipe box! Thank you!
    Reply: #117
  17. Kerry Merritt Team Diet Doctor

    I have made this recipe multiple times and it is a crowd pleaser for sure! I like it with Italian Sausage and have tried it both ways, once with the pumpkin, once with the tomatoes. Terrific both ways and I love the flexibility of using whichever I happen to have on hand. The pumpkin was completely undetectable. This recipe has made it into my recipe box! Thank you!

    Awesome! So glad you love it, Melissa!

  18. Liz
    I love this recipe. But if you use metric measurements, you can’t measure onions, or any dry ingredients, in millilitres. Millilitres are a liquid measure. The clue is in the name. If you want to do weight and volume, use tablespoons for volume. So now I have to guess how to measure 120ml of onions. Please change the recipe.
    Reply: #119
  19. Kristin Parker Team Diet Doctor

    I love this recipe. But if you use metric measurements, you can’t measure onions, or any dry ingredients, in millilitres. Millilitres are a liquid measure. The clue is in the name. If you want to do weight and volume, use tablespoons for volume. So now I have to guess how to measure 120ml of onions. Please change the recipe.

    Thank you for your comment. I have asked the recipe team to add this measurement.

  20. Brigitte
    Made this yesterday when my non-keto sister came to visit. Since she got stuck in traffic the soup simmered a little longer and became a nice thick stew. Like most of your recipes this was enjoyed by my sister, no baguette required. ;)
    Delicious, filling - an absolute winner!
    Reply: #121
  21. Kerry Merritt Team Diet Doctor

    Made this yesterday when my non-keto sister came to visit. Since she got stuck in traffic the soup simmered a little longer and became a nice thick stew. Like most of your recipes this was enjoyed by my sister, no baguette required. ;)
    Delicious, filling - an absolute winner!

    Great! So glad you both love it!

  22. Carol
    What do you consider "fresh sausage? Since you also list spices/seasonings, do you mean fresh ground pork? Because to me, sausage already has seasonings, and the additional seasonings would way too much seasoning. Please clarify, I am interested in making it.
    Reply: #123
  23. Kristin Parker Team Diet Doctor

    What do you consider "fresh sausage? Since you also list spices/seasonings, do you mean fresh ground pork? Because to me, sausage already has seasonings, and the additional seasonings would way too much seasoning. Please clarify, I am interested in making it.

    Fresh means raw sausage, which can be squeezed out of the casing to cook like ground meat or may be sold loose on a tray. It typically has some seasoning, but not enough for a soup. You can adjust of course to your liking and taste along the way. We have added a tip about fresh sausage.

  24. Lizzy
    Made as per recipe, with optional red chili flakes, and it was delicious with just the perfect amount of spicy heat for us. Hubby was scraping the pan and licking the spoon as he enjoyed it so much. Another recipe added to favourites.
    Reply: #125
  25. Kerry Merritt Team Diet Doctor

    Made as per recipe, with optional red chili flakes, and it was delicious with just the perfect amount of spicy heat for us. Hubby was scraping the pan and licking the spoon as he enjoyed it so much. Another recipe added to favourites.

    So glad you both love it!

  26. Renee
    I'm confused. Am I squeezing the sausage meat out of the casing?? It doesn't say in the recipe...
    Reply: #127
  27. Kristin Parker Team Diet Doctor

    I'm confused. Am I squeezing the sausage meat out of the casing?? It doesn't say in the recipe...

    Yes, if your sausage is in link form, remove it from the casing.

    Reply: #129
  28. markmanra
    Made this last night and will be in the rotation forever! And use the pumpkin! Adds great flavor and texture.
  29. Renee
    Thank you, mine was just in the packs you get from the supermarket, so I left them in the casing.
  30. Renee
    Thank you, mine was just in the packs you get from the supermarket, so I left them in the casing.
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