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If you’re looking for a cozy, satisfying meal, this Creamy Pumpkin Soup with Crispy Bacon Topping is just what you need! It’s rich, velvety, and packed with flavor, making it the perfect low-carb comfort food for chilly days. The combination of creamy pumpkin, crunchy pumpkin seeds, and crispy bacon creates a mouthwatering blend of textures that will make you want to enjoy every spoonful.
Not only is this soup incredibly delicious, but it’s also keto-friendly, high in healthy fats, and a good source of protein. Whether you’re enjoying it for lunch or dinner, this hearty pumpkin soup is guaranteed to become a fall favorite!
Why You’ll Love This Pumpkin Soup Recipe
- Low-Carb & Keto-Friendly: Perfect for maintaining your low-carb and gluten-free lifestyle.
- Rich & Creamy: Smooth, velvety texture in every spoonful.
- Allergy-Friendly: Naturally dairy-free, egg-free, nut-free, and nightshade-free.
- Great for Meal Prep: Make a big batch to enjoy throughout the week.
- Flexible: Adjust the texture and toppings to suit your taste or simplify the recipe as needed.
Ingredients & Substitutions
Heads up: For exact measurements, see the recipe card below.
Here’s what you need to make the perfect pumpkin soup:
- Pumpkin: The star of the soup, providing a creamy, hearty base.
- Carrot: Adds a hint of sweetness and color.
- Parsley Root (or Celeriac): Gives extra depth of flavor; celeriac is a great low-carb option.
- Butter, Ghee, or Olive Oil: For sautéing and adding flavor.
- Vegetable Stock or Bone Broth: The liquid base that makes the soup flavorful and nourishing.
- Lemon: Adds a zing and balances the flavors.
- Bacon: Crisps up for a tasty, savory topping.
- Coconut Milk or Heavy Cream: Makes the soup creamy while keeping it dairy-free if needed.
- Pumpkin Seeds: Toasted pepitas for a crunchy, nutritious garnish. You could also swap pepitas with Dukkah.
- Pumpkin Oil or Extra Virgin Olive Oil: Drizzled on top for extra flavor.
- Salt & Black Pepper: To season the soup to taste.
Yes! Simply use coconut milk, and choose olive oil instead of butter. You could also use ghee as it’s lactose and casein-free and is typically well tolerated.
Absolutely! The soup is delicious on its own, but you can add sautéed mushrooms or crispy fried onions for a vegetarian topping instead. If you need to keep it pork-free but still want to use meat, you can also use crisped up turkey bacon or bresaola instead.
Definitely! Butternut squash, red kuri, kabocha, delicata or acorn squash work well, but keep in mind that some may be slightly higher in carbs.
No, parsley root and parsnip are not the same, although they look quite similar. From a keto perspective, parsley root is a better option since it has fewer carbs than parsnip. Parsnip is higher in carbohydrates and can impact your carb intake if you’re following a strict keto diet. If you’re looking to keep the recipe low-carb, stick to parsley root or opt for celeriac (celery root) as an alternative.
How To Make Creamy Pumpkin Soup
Prep the Pumpkin & Veggies. Wash, halve, peel, and dice the pumpkin. If you’re using options like Hokkaido squash, you won’t need to peel it. Dice the parsley root (or use celeriac) and carrot.
Cook the Vegetables. In a saucepan, heat half the butter, ghee, or olive oil over low-medium heat. Add the pumpkin, parsley root (or celeriac), and carrot. Cook for about 10 minutes until lightly browned and fragrant.
Add Lemon & Broth. Peel and slice the lemon, then add it to the saucepan with the vegetable stock or bone broth. Bring the mixture to a boil over high heat, then reduce to medium and cook for 20 minutes or until the vegetables are soft.
Cook the Bacon. For a simpler approach, cook all the bacon in a pan until crispy, then crumble it once it cools down. Alternatively, for special occasions, you can bake a few slices in the oven at 200℃/400℉ (fan-assisted) or 180℃/355℉ (conventional) for about 10 minutes and leave the rest for crumbling.
Blend the Soup. Add the coconut milk (or cream) to the pot and blend everything using a hand blender until smooth and creamy. If you prefer a chunkier texture, leave some pieces unblended.
Roast the Pumpkin Seeds. In a hot, dry pan, roast the pumpkin seeds until they start to pop, then sprinkle with a pinch of salt.
Serve & Garnish. Pour the puréed pumpkin soup into bowls. If you kept any pumpkin pieces separate, add them on top. Garnish with crispy bacon, roasted pumpkin seeds, and a drizzle of pumpkin oil or olive oil.
Tips for Best Creamy Pumpkin Soup
- Choose the Right Pumpkin: Use Hokkaido pumpkin or another type that doesn’t need peeling to save time. Smaller pumpkins are often sweeter and blend more smoothly.
- Don’t Skip the Lemon: The lemon adds a touch of acidity that balances the creamy soup, so don’t leave it out. If you’re unsure, start with half and adjust to taste.
- Blend Until Smooth or Chunky: For the creamiest texture, use a hand blender or regular blender to puree the soup until completely smooth. If you prefer some texture, leave a few chunks unblended.
- Make It Ahead: The flavors develop even more after a day or two, so this soup is perfect for meal prep. It keeps well in the fridge for up to 4 days. Just make sure to keep any crunchy toppings in a separate sealed container.
- Customize Your Toppings: Get creative with your toppings! While bacon and pumpkin seeds are classic, you can add fried onions, sautéed mushrooms, or a dollop of sour cream for variety. Pumpkin oil is best for flavor but extra virgin olive oil can be used instead.
Storage Instructions
Store the creamy pumpkin soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring occasionally to maintain the creamy texture.
Yes, you can freeze the soup! Let it cool completely before transferring it to a freezer-safe container. It will keep well for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop.
To keep them crispy, store the bacon and pumpkin seeds separately in airtight containers at room temperature for up to 2 days or in the fridge for up to 4 days. Add them just before serving to maintain their crunch.
How to Serve Creamy Pumpkin Soup
- As an Appetizer or Main: Serve this creamy pumpkin soup as a starter, or double the portion for a filling main course. It’s versatile enough for any meal!
- Pair with Keto Bread: Enjoy the soup with a slice of our Best Keto Bread Rolls or whip up the Quick Keto Bread, which takes just a few minutes to prepare and can be toasted for a perfect dipper.
Tools for Creamy Pumpkin Soup
- Blender (Stand or Hand/Immersion): Essential for blending the soup until smooth and creamy.
- Non-Stick Pan: Perfect for crisping up the bacon and roasting the pumpkin seeds without sticking.
Creamy Pumpkin Soup with Crispy Bacon Topping
Ingredients
- 3 cups diced pumpkin
- 1 small carrot
- 1 parsley root (or celeriac)
- 2 tbsp unsalted butter (ghee or extra virgin olive oil)
- 2 cups vegetable stock (or bone broth)
- ½ lemon (peeled and sliced)
- 8 slices bacon (thin-cut)
- ½ cup coconut milk (or heavy whipping cream)
- ½ tsp sea salt (or to taste)
- freshly ground black pepper
- 2 tbsp pumpkin seeds (pepitas)
- 2 tbsp pumpkin oil or extra virgin olive oil
Instructions
- Wash, halve, peel, and dice the pumpkin. If you're using options like Hokkaido squash, you won't need to peel it. Dice the carrot and parsley root (or celeriac).
- In a saucepan, heat half the butter, ghee, or olive oil over low-medium heat. Add the pumpkin, parsley root (or celeriac), and carrot. Cook for about 10 minutes until lightly browned.
- Peel and slice the lemon, then add it to the saucepan with the vegetable stock or bone broth. Bring to a boil, then reduce heat to medium and cook for 20 minutes, or until all vegetables are soft.
- While the soup simmers, cook all the bacon in a non-stick pan until crispy. Alternatively, bake a few slices in the oven at
400 °F (200 °C), or 355 °F (180 °C) for about 10 minutes for a special presentation. - Add the coconut milk (or heavy cream) to the saucepan. Using a hand blender, blend until smooth and creamy. If you prefer a chunky soup, leave some pumpkin pieces unblended.
- In a dry pan, roast the pumpkin seeds until they start to pop. Add a pinch of salt.
- Pour the soup into bowls. Top with crispy bacon, roasted pumpkin seeds, and any reserved pumpkin chunks. Drizzle with pumpkin oil or olive oil and serve hot.
Nutrition
Notes
- Serving Size: About 1 cup (240 ml), served as an appetizer.
- Storage: Store the soup in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
- Make it Dairy-Free: Use coconut milk instead of heavy cream and olive oil or ghee instead of butter.
- For a Smooth Texture: Blend the soup thoroughly for a velvety consistency, or leave some chunks if you prefer a heartier texture.
- Crunchy Toppings: Keep bacon and pumpkin seeds separate until serving to maintain their crunch.
- Adjust to Taste: Add more salt, pepper, or lemon juice as needed before serving for the perfect flavor balance.
