We are in the middle of winter here at the moment and it is definitely soup weather. Soup is one of my favourite lunch options in winter. Of all the delicious soup options, I would have to say pumpkin soup is my favourite. When Erika started developing this keto pumpkin soup, I was definitely very happy to take this for lunch. The curry and coconut flavours are perfect when paired with pumpkin.
This is a sponsored post by Low Carb Emporium, Australia’s leading online shop for our favourite keto-friendly products. All products recommended in this post are based on our personal favourites.
Low Carb Soups
Soups are a great low carb and keto option for lunch or dinner and are perfect for winter. We love to cook a batch of soup on the weekend and then we have lunches for the rest of the week.
I have often said you can find a keto version of any of your favourite foods. These soups are a perfect example. We are super lucky to be living in a world where we can google anything and have 100’s of choices right in front of us. If you haven’t tried it, give it a go. Think of your favourite food and pop keto in front of that, pop it into google and see what you come up with. It’s amazing!
I have found some wonderful low carb soups for you to try. We have been having the keto chicken soup a few times recently and it is amazing. I’m really keen to try the mushroom soup and the tomato soup. YUM!!
Pumpkin on Keto
Pumpkin is quite possibly one of the most debated ingredients for people living a keto lifestyle. Many feel that pumpkin doesn’t have a place on a ketogenic lifestyle due to the carbohydrate amount.
Our attitude at Have Butter will Travel is that vegetables like pumpkin, carrot and swede, are a healthy addition to our keto/low carb lifestyle and we are happy to include them in our lifestyle. We have found that pumpkin does not kick us out of ketosis and so we are of the opinion that it works for our keto lifestyle.
Some of the most popular pumpkin variety in Australia are;
- Butternut 6.9g net carbs per 100g (raw)
- Kent or Jap 5.9g net carbs per 100g (raw)
- Queensland Blue 8.4g net carbs per 100g (raw)
- Jarrahdale 4.3g net carbs per 100g (raw)
- Golden Nugget 4g net carbs per 100g (raw)
The carbohydrate information above was sourced from foodstandards.gov.au.
While this recipe calls for the use of butternut pumpkin, if you are concerned about the carbohydrates you can always substitute a different variety of pumpkin that is lower in carbs like a golden nugget or jarrahdale.
We first found Mingle Seasonings at La Manna Supermarket in Essendon. Since then we are so happy that our favourite online low carb store, Low Carb Emporium now stock them. Their seasoning blends only use herbs and spices with no fillers and no sugar. We love to use them to to season our steak, chicken wings, hamburgers and roasting vegetables.
Low Carb Emporium
Low Carb Emporium is the premium online low carb website in Australia. They launched in October 2017 and have grown to be the stockists of the best low carb products Australia has to offer. We love Low Carb Emporium and place an order with them every couple of months. Although at the moment it feels like we are ordering more like every couple of weeks.
Jack and Yvonne have gone from shipping products out of their garage to now needing a warehouse to distribute all our favourite products. We were lucky enough to be invited to check out their new premises and were impressed by all the wonderful products they have in stock now.
For this recipe, you can purchase the below ingredients from Low Carb Emporium using our code for a discount – HAVEBUTTER5
- We like to use butternut pumpkin in this soup, but you could use whatever pumpkin you prefer or have available.
- Be careful when blending hot liquids. Don’t fill your blender more than half way and take care when removing the lid.
- If you don’t have any bone broth, store-bought chicken stock works just as well in this recipe.
- We like to make a batch of this and then portion it up to store in the freezer. It is perfect to them grab out for a work lunch or for dinner on a busy night.
- If you are someone that likes to pair your soup with a bread roll, we would highly recommend making these delicious cheesy biscuits from Flav City.
Disclosure: The above post may contain affiliate links. We may earn a small commission from purchases made through these links, at no additional cost to you. Everything we recommend on our website are products we use and love. Thank you for supporting Have Butter will Travel and allowing us to share our low carb experiences with you.
You may need –
Keto Pumpkin Soup – Curry & Coconut
This keto pumpkin soup recipe is silky smooth and thick in texture and packed full of flavour from the curry and the coconut. This keto pumpkin soup is perfect for winter and works well for lunches and dinners.
If you like this recipe, please give it a 5 star rating.
If you like this recipe you may also like…
- Teriyaki Chicken Rice Bowl
- Mexican Chicken Salad
- Mexican tuna salad
- Tuna Salad without Mayo
- Panko Chicken
- Cream Cheese Pasta
- Lemon Chicken Marinade
- Mexican chicken marinade
- Smoked Chicken Salad
- Tandoori Chicken Salad
Keto Pumpkin Soup
- 2 tbsp coconut oil
- 1 brown onion, chopped
- 1 tsp salt
- 1 packet Mingle Seasoning 'Curry in a Hurry' spice mix
- 1 kg butternut pumpkin, chopped
- 4 cups chicken bone broth or stock
- 1 can coconut cream (400ml)
- Heat a large saucepan over medium heat and add the coconut oil to melt
- Add the onion and salt to the saucepan and cook for five minutes, until it has softened
- Add the 'Curry in a Hurry' spice mix to the onions and cook while stirring for one to two minutes to release the fragrance
- Add the pumpkin and the broth/stock to the saucepan and bring to a simmer
- Simmer until the pumpkin is cooked through, approximately 20 minutes
- Remove from the heat and allow to cool slightly. Then blend using a stick blender or in batches in a blender until completely smooth. Be careful blending the liquid while it is still hot
- Return the blended mixture to the saucepan over medium heat and add the can of coconut cream
- Stir to combine the coconut cream and heat through
- IOnce it is hot it is ready to serve. We like to garnish it with some chopped coriander/cilantro