Keto pumpkin soup low carb. Easy recipe using kabocha.

Keto Pumpkin Soup with Cumin and Ginger

Happy New Year! After spending the festive season in a much warmer climate, I’m now back home in chilly winter weather again and craving warm comfort foods. One of my old favorites has always been pumpkin soup, so I wanted to try making a keto pumpkin soup at home. It’s made from scratch using kabocha (a winter squash, also known as Japanese pumpkin) which is naturally a little sweet and found everywhere at this time of year.

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Keto pumpkin soup for low carb. Easy recipe using kabocha.

I wanted to give the soup some extra kick, so to make it nice and spicy included coriander, cumin and cinnamon. There’s also some ginger for zing too. Served with thick cream, crispy bacon, spring onions and dried chillies, the result is a rich and creamy soup, with the perfect amount of bite. The best part is it’s quick and easy and can be prepared ahead of time. It’s also insanely delicious, so I’ll definitely be making this one again!

Keto pumpkin soup for low carb. Easy recipe using kabocha.

Carbs in Keto Pumpkin Soup

Pumpkin is a vegetable I usually try to avoid, as it’s relatively high in carbs. However, the kabocha used in this recipe has less than half the carbs found in butternut squash! This recipe makes two decent servings which calculate at around 11 net carbs each. 

Keto Pumpkin Soup

Author Happy Keto


Soup Ingredients

  • 1 cup water
  • 2 packets chicken stock powder
  • 1/8 small kabocha Japanese pumpkin
  • 4 tbs butter
  • 1/4 medium onion chopped
  • 2 cloves garlic chopped
  • 1/2 large knob of ginger chopped
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp coriander
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon

Optional Toppings

  • thick cream
  • 4 slices bacon
  • 1 spring onion
  • dried chili flakes


  • Prepare your pumpkin by dicing into small pieces and cooking in boiling water until soft
  • Once the pumpkin is cooked through, put into a blender and process until it forms a puree
  • In a saucepan, add the water and heat on the stove, before adding the chicken stock powder and stir until dissolved
  • In another saucepan, melt the butter and add the onions, garlic and ginger
  • Cook for 3 minutes or until the onion is translucent
  • Once cooked, add the salt, pepper, coriander, cumin and cinnamon and cook for another 2 minutes
  • Add the pumpkin puree to this mixture and stir well
  • Add the chicken stock and stir well before letting it simmer for 20 minutes
  • Take ingredients off the heat and use a blender or food processor to create a smooth puree
  • Return to the heat and cook for another 20 minutes
  • Serve hot with thick cream, crispy bacon pieces, spring onions and chili flakes!


Nutrition Information (approx):
This recipe makes two servings.
Each serving has 11g net carbs (using toppings as pictured).
Calories: 413kcal, Net carbs: 11g, Carbs: 15g, Fibre: 4g, Fat: 32g, Protein: 8g, Sugar: 5g
Keto pumpkin soup low carb. Easy recipe using kabocha.

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