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
servingservings
Ingredients
- 1½ lbs 650 g fresh sausage
- 1⁄3 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
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Making low carb simple
Instructions
- Use a large skillet to brown the sausage, onion, and pepper on medium high heat.
- 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.
- Stir in the pumpkin, broth, and cream. Simmer uncovered on low heat for 15 to 20 minutes or until the soup has thickened.
- 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.
Meals
Breakfasts
Desserts
Snacks
Dairy free
Vegetarian
Bread
Only keto
103 comments
I will make this again for sure.
My question was what are people using instead of pumpkin puree as we can't get that in the UK
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
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.
This is a family favorite at my house. I made a batch just yesterday as well!
That could probably work, but keep in mind that it could change the flavor.
Fresh sausage is typically a loose sausage without casing, sometimes termed breakfast sausage.
I had a bowl of this over the weekend with Keto Bread. FABULOUS! https://www.dietdoctor.com/recipes/the-keto-bread
Good point about adding additional ingredients. Chorizo would add a different flavor profile but would be worth giving a try.
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
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
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!
Yes! I always double this one as well. It is a great recipe for freezing and reheating.
Great! So glad you love it!
It freezes beautifully! I always make at least a double batch of this one.
Ha! That's great! Thanks for sharing!
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.