This keto fresh roasted pumpkin and sausage soup is incredibly creamy and amazingly flavorful!
When you want an awesomely rich, creamy, and flavorful soup, this keto fresh roasted pumpkin and sausage soup is the perfect choice! Working with fresh pumpkin is quite easy to do and adds incredible flavor to our homemade soup. This soup contains the perfect amount of sweet and savory flavors and is a true hug in a mug comfort food soup! Enjoy!
Let’s talk about our pumpkin!
For this soup, we’re using pie pumpkins. Pie pumpkins are relatively small and are the perfect pumpkin choice for making homemade pumpkin puree and fresh pumpkin soup! For this soup, we’re roasting our pie pumpkins. This takes a bit of time, but the results are well worth it! We start with cutting our pumpkins in half and then removing the seeds, stems, and stringy insides. I discarded everything but the seeds and saved the seeds to roast! You’ll want to brush the outer edges and insides of your pumpkins with avocado oil, then simply wrap in foil and roast, on a baking sheet, until the pumpkins are easily pierced with a fork. Once the pumpkin is cooled so it can easily be handled, you’ll want to use a large spoon to remove the cooked pumpkin and then discard the pumpkin shells.
What other ingredients go into this keto fresh roasted pumpkin and sausage soup?
We combine both sweet and savory ingredients to make this pumpkin soup. I used mild Italian sausage for this soup, but you can use hot or sweet Italian sausage if you’d prefer. We also add diced onions, minced garlic cloves, and fresh sage to add to the savory elements for our soup. To create the perfect consistency, we add both chicken broth and canned coconut milk. A little keto sugar balances out our flavors, and we then add ground cinnamon and nutmeg, with salt and pepper to complete the flavors for this soup. For the cheese, I added a combination of sharp white cheddar cheese and regular cheddar cheese to this soup. Some other great options include colby, gruyere, havarti, Monterey jack, mozzarella, provolone, smoked gouda, or Swiss cheese.
How can I serve this keto fresh roasted pumpkin and sausage soup?
You have some awesome low carb options for serving this soup! This is a satisfying and delicious soup that can easily be a complete meal in itself. For toppings, you can serve this soup topped with fresh chopped parsley or with some additional shredded cheese. You can also drizzle some heavy whipping cream into this soup. If you’d like, you could also serve this soup with some keto biscuits, cornbread, crackers, or English muffins. This soup can be served with a keto salad to make an awesome soup and salad meal. A Caesar salad is always a great choice! You can also add a keto casserole or cooked vegetable to serve with this soup. This soup is also a wonderful choice to add to any brunch menu!
Need some more delicious and filling keto soup recipes? Here are a few of our favorites!
Cheesy Keto Chicken Poblano Soup
Keto Green Bean Hamburger Soup
Keto Reuben Soup with Homemade Croutons
Low Carb Smoked Sausage Zucchini Soup
Helpful Hints:
*You can discard the pumpkin seeds or can save them to make roasted pumpkin seeds.
*If you’d like a spicy soup, you can use hot Italian sausage in place of the mild.
Main Kitchen Equipment and Utensils:
- Baking sheet
- Large skillet
- Large stockpot
- Measuring cups
- Measuring spoons
Splash of Encouragement:
***Have fun making dishes from scratch that you’ve never tried before***
Keto Fresh Roasted Pumpkin and Sausage Soup
This keto fresh roasted pumpkin and sausage soup is incredibly creamy and amazingly flavorful!
Ingredients
For the roasted pumpkins:
- 2 pie pumpkins (5 pounds total)
- 3 tablespoons avocado oil
For the pumpkin and sausage soup:
- 1 pound mild Italian sausage
- 1 tablespoon butter
- 1 tablespoon olive oil
- ½ medium onion, diced
- 2 garlic cloves, minced
- 1 tablespoon fresh chopped sage
- 4 cups chicken broth
- 1 (13.5 ounce) can full fat coconut milk
- 1 teaspoon granulated sugar substitute (Swerve)
- ½ teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 cup shredded sharp white cheddar cheese
- 1 cup shredded cheddar cheese
- Optional: top with fresh chopped parsley or additional shredded cheese, or drizzle with heavy whipping cream
Instructions
For the roasted pumpkins:
1. Pre-heat oven to 350 degrees. Cut pumpkins in half lengthwise. Remove seeds, stems, and stringy material from pumpkins.
2. Brush edges and inside of pumpkins with avocado oil. Wrap pumpkins in aluminum foil and place, cut side down, onto baking sheet.
3. Bake for 60-75 minutes, or until pumpkin is easily pierced with a fork. Allow to cool slightly before removing pumpkin with a spoon. Discard pumpkin skins.
For the pumpkin and sausage soup:
1. In a large skillet, over medium high heat, cook Italian sausage until no longer pink, breaking it up into small pieces as it cooks. Drain well and set aside.
2. In a large stockpot, over medium heat, saute onions in butter and olive oil for 5-7 minutes, or until onions start to soften. Add garlic and sage during last minute.
3. To stockpot, add roasted pumpkin, chicken broth, coconut milk, sugar, cinnamon, nutmeg, salt, and pepper.
4. Bring to a boil over high heat. Then decrease heat and simmer for 15-20 minutes, stirring occasionally. Use an immersion blender and blend until smooth.
5. Add cheese and simmer until cheese is completely melted.
Add cooked sausage and simmer until heated through.
6. Top soup with fresh chopped parsley or additional shredded cheese, or drizzle with heavy whipping cream.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 441Total Fat: 35gSaturated Fat: 16gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 84mgSodium: 900mgCarbohydrates: 11gNet Carbohydrates: 8gFiber: 3gSugar: 5.5gProtein: 16g
Thanks for stopping by! Nutritional information is provided as a courtesy and is calculated with the assistance of a third party service. Values are approximate, can’t be guaranteed, and should be considered as estimates only. Values differ according to types and brands of foods used. When used in a recipe, erythritol has been removed from the carb count as it is a sugar alcohol. Please note net carbs are total carbs minus fiber.
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