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 (5 oz.) 1 (140 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

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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Keto: Taste of Italy #3

Italy is world-famous for its tempting high-carb foods like pasta and pizza. But don’t you worry! In this week’s Italian-inspired meal plan, we have “keto-fied” your favorite dishes for you.

On the menu, we have our keto chicken zoodle al Limone, which consists of moist chicken thighs smothered in a creamy sauce with Parmesan, lemon, and thyme served on a bed of spiralized zucchini.

Additionally, we’ve included our savory turkey meatballs, as well as our keto pizza omelet — a cheesy, omelet-quiche hybrid that’s sure to satisfy.

Enjoy the heart of Italy in your kitchen with this flavorful collection of keto meals that will keep you well below 20 grams of net carbs per day.

Buon appetito!

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97 comments

  1. Deanna Bain
    This soup was wonderful. Loved it . I made it just as the recipe said for the first time. I think I would add some more pumpkin . I did buy ground mild I Italian sausage with one carb for the pound. I would say a trace if you divide it by 4 . it was very good , and hubby loved it too.
  2. Marcia Andre
    Great recipe. Very rich and delicious. Next time I will use the entire can of pumpkin puree, more mushrooms, a whole box of chicken broth, less sausage, and perhaps some cauliflower pieces.
    Reply: #53
  3. Marcia Andre
    Oops newby here, tried to edit my comment and wound up reporting myself! I would also double the red pepper.
  4. TerriLH
    OMG! This was delicious. I added the mushrooms, and used an entire tin of pumpkin (because I used 2 pounds of sausage, plus added more bell peppers (1 red, 1 yellow, 1 orange), and lots more onion. I wanted a big pot to share, and I got it. This was wonderful. I was looking for comfort food for the cold weather. This fit the bill.
  5. Jane
    I made this with Aldi pork breakfast sausage and used roasted squash in lieu of the pumpkin. (Yes, I accounted for a variance in carbs of the substituted ingredients). I also included the mushrooms. Oh my! This soup is unbelievably GOOD! It came together fast and it will be in my regular rotation.
  6. Rebecca Cooper
    Very yummy! I used ground pork since most sausages have some sugar and just bumped up the sage and thyme. And added a little creme fraiche on top. Might add the mushrooms next time. It’s a keeper.
  7. Amanda
    Please can you change the ml to grams for the dry ingredients please?
  8. carol
    I second what Amanda has said, grams not ml please
  9. Jamie Boepple
    To go dairy-free, what would you substitute for the heavy whipping cream?
    Replies: #63, #74, #76
  10. Vikki Harraden
    You can switch the measurements to US.
  11. Mariane
    I had no idea what it would taste like but it is Delicious! I added a bit extra pumpkin and home made chicken stock. I also cooked the sausage a bit longer and let it stick to the bottom of the pan a little bit and added a few mushrooms and some cauliflower as per the comments.
    I will make this again for sure.
  12. Pam
    This was delicious! My spouse was very skeptical and loved it!
  13. Pam
    There is a tip at the bottom that says to go dairy-free use coconut cream.
  14. Bonnie
    The thyme was overpowering for me. I used spicy Italian sausage, which was also overpowering. I would try sweet sausage if I do this again.
  15. Victoria
    Agree with the people saying please put the solid ingredients in grams not ml, it really makes following the recipes on DD hard when I have to try and convert everything from ml to grams.
  16. Cozmicpurple
    Firstly as mentioned before you can change the ingredient list yourself to show grams or ml.
    My question was what are people using instead of pumpkin puree as we can't get that in the UK
    Replies: #67, #69, #71, #77
  17. Cozmicpurple
    Was wanting to add to my original post but managed to report my own comment.
    Guess there must not be a way to edit your comment.
    Anyway I guess wanted to add I would love to try this as it looks so nice and it's had many positive comments
  18. jennilynn555
    Grams and ml are both metric. The choices are US or metric.
  19. jennilynn555
    Grams and ml are both metric. The choices are US or metric.
  20. mdmess
    This was very easy to make and adapts well to personal preference. I added more pumpkin than it called for and would use an entire can next time. I eyeballed the amount of chicken stock based on the thickness of the soup I wanted. And if you like any other particular vegetables, they should be pretty easy to incorporate. I added half a mashed avocado as a garnish at the end and it was very good with it. Easy, quick and tastes good make it a winner.
  21. mdmess

    Firstly as mentioned before you can change the ingredient list yourself to show grams or ml.
    My question was what are people using instead of pumpkin puree as we can't get that in the UK

    If pumpkin is not available, butternut squash (cooked pureed separately) would work equally well. Any gourd that you would make a winter soup out of should work fine. Lacking anything like that you could forgo the pumpkin/squash altogether and add a can of diced tomatoes, kale or spinach and any other vegetables you wanted and make a regular sausage soup. It's pretty versatile.

  22. Dawn
    This was sooo good! We weren't excited about it being on the meal plan because pumpkin and sausage soup sounded weird, but we tried it anyways and ended up loving it. Actually made a double batch the following weekend so we could add a side soup to our meals.
  23. Kelly
    Absolutely delicious! I added about 1/4 teaspoon each of cinnamon and nutmeg and it was fantastic. New favorite!
  24. Judi
    Cashew cream would work.

    To go dairy-free, what would you substitute for the heavy whipping cream?

  25. Joan
    Another winner! I browned the sausage, onion, and garlic in the Instant Pot, then added the rest of the ingredients except for the cream and butter. Soup setting (12 min) with a quick release, then added the cream and butter. I usually don't like sausage, but this was wonderful!
  26. Susie
    I’d just leave it out. No sub needed
  27. Susie
    We are able to get pumpkin purée in the uk. Tesco sells it. However, I’d already used the one can in my pantry, so I puréed some swede up, instead. You could always make your own butternut squash purée. Swede is cheaper, though.

    Firstly as mentioned before you can change the ingredient list yourself to show grams or ml.
    My question was what are people using instead of pumpkin puree as we can't get that in the UK

  28. Susie
    I made this for lunch today, and my sons and I thoroughly enjoyed it. I did add a spoonful of non-keto red currant jelly, as I felt it lacked sweetness.
  29. Shani
    I followed the directions but used crushed tomatoes, not a fan of pumpkin. But it was amazing. I'm definitely gonna keep it in my weekly rotation!
  30. Thomas
    I weighed my ingredients. Used 95ml pumpkin and 65ml crushed tomato. Didn't have chicken stock so used leftover homemade veggie stock and added nutritional yeast to that instead. Oh my goodness, AMAZING! I took out some for my 5 year old before adding red chili flakes at the end for us adults. Everyone LOVED it!
    Reply: #81
  31. Crystal Pullen Team Diet Doctor

    I weighed my ingredients. Used 95ml pumpkin and 65ml crushed tomato. Didn't have chicken stock so used leftover homemade veggie stock and added nutritional yeast to that instead. Oh my goodness, AMAZING! I took out some for my 5 year old before adding red chili flakes at the end for us adults. Everyone LOVED it!

    This is a family favorite at my house. I made a batch just yesterday as well!

  32. jjasminchang
    What if use coconut cream instead?
    Reply: #83
  33. Kerry Merritt Team Diet Doctor

    What if use coconut cream instead?

    That could probably work, but keep in mind that it could change the flavor.

  34. Cherith
    I’m in the UK..we have a wealth of wonderful sausages over..what would I be looking for? Thanks!
    Reply: #85
  35. Crystal Pullen Team Diet Doctor

    I’m in the UK..we have a wealth of wonderful sausages over..what would I be looking for? Thanks!

    Fresh sausage is typically a loose sausage without casing, sometimes termed breakfast sausage.

  36. MichelleThompson241
    Delicious! Made it per the recipe except only had beef broth. Love it!
    Reply: #87
  37. Crystal Pullen Team Diet Doctor

    Delicious! Made it per the recipe except only had beef broth. Love it!

    I had a bowl of this over the weekend with Keto Bread. FABULOUS! https://www.dietdoctor.com/recipes/the-keto-bread

  38. Nancy Robrecht
    This was delicious. Lots of people commented that they would add more pumpkin, mushrooms, peppers, etc, but you have to be careful or you will bump up the carbs too high. As I follow recipes more carefully I am surprised at how little veggies you can have to stay under 20 g/day. I had a ham bone that I had boiled for broth. Used that as well as 1/2 pound ham from the bone. I took the rest of the pumpkin from the can, put it in piles of 1/2 c on a cookie sheet and froze it. Now I have 1/2 C portions for the next time I make this soup, which may be tomorrow. :) Also, could I use chorizo? I have never cooked with it, but bought it for another DD recipe and have it in my freezer.
    Reply: #89
  39. Crystal Pullen Team Diet Doctor

    This was delicious. Lots of people commented that they would add more pumpkin, mushrooms, peppers, etc, but you have to be careful or you will bump up the carbs too high. As I follow recipes more carefully I am surprised at how little veggies you can have to stay under 20 g/day. I had a ham bone that I had boiled for broth. Used that as well as 1/2 pound ham from the bone. I took the rest of the pumpkin from the can, put it in piles of 1/2 c on a cookie sheet and froze it. Now I have 1/2 C portions for the next time I make this soup, which may be tomorrow. :) Also, could I use chorizo? I have never cooked with it, but bought it for another DD recipe and have it in my freezer.

    Good point about adding additional ingredients. Chorizo would add a different flavor profile but would be worth giving a try.

  40. Brian
    I made it, and it was delicious, but it is most certainly not a low carb soup. I had one bowl and it knocked me out of ketosis. Between the Onions, the Peppers and the Pumpkin a single serving is 2-3x as many carbs as the recipe claims.

    Pumpkin 10-20g net carbs
    Red Onion 13g net carbs
    Red Pepper 6 g net carbs

    That’s like 14-20g net carbs per serving

    Reply: #91
  41. Kristin Parker Team Diet Doctor
    I made it, and it was delicious, but it is most certainly not a low carb soup. I had one bowl and it knocked me out of ketosis. Between the Onions, the Peppers and the Pumpkin a single serving is 2-3x as many carbs as the recipe claims.
    Pumpkin 10-20g net carbs
    Red Onion 13g net carbs
    Red Pepper 6 g net carbs
    That’s like 14-20g net carbs per serving
    The nutrition information listed is per serving, not for the whole batch. The 1 serving calls for 2T pumpkin puree, which is less than 2g net carbs.
    https://www.target.com/p/libby-s-100-pure-pumpkin-15oz/-/A-14746100
  42. rmbrossia2
    In looking for a substitute for chili on a cold, snowy evening, we came across this recipe and it is wonderful! Didn’t even miss the chili! Will definitely add this to our rotation. Thank you!
    Reply: #93
  43. Kristin Parker Team Diet Doctor

    In looking for a substitute for chili on a cold, snowy evening, we came across this recipe and it is wonderful! Didn’t even miss the chili! Will definitely add this to our rotation. Thank you!

    Thank you for the feedback, I'm glad you enjoyed it so much! I always have to make a double batch to keep up with family demand!

  44. rmbrossia2
    We doubled the recipe too and are excited for leftovers!
    Reply: #95
  45. Crystal Pullen Team Diet Doctor

    We doubled the recipe too and are excited for leftovers!

    Yes! I always double this one as well. It is a great recipe for freezing and reheating.

  46. Sherry M
    I have made this soup several times. It os so good . I always double the recipe so we have extra in the freezer
    Reply: #97
  47. Kerry Merritt Team Diet Doctor

    I have made this soup several times. It os so good . I always double the recipe so we have extra in the freezer

    Great! So glad you love it!

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