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Low-Carb Roasted Pumpkin Soup

4.6 stars, average of 91 ratings

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I love pumpkin soup. It was one of the first things that I learned to cook, and I can remember feeling sooo fancy when I topped it with a dollop of sour cream and some crispy bacon pieces!

Here in Tasmania, winter is the perfect time to hunker down with a warming and hearty bowl of goodness and this flavour-packed sneaky twist to your higher carb pumpkin soup will leave you wanting for nothing…except maybe for summer to hurry up.

Hands-on Overall

Serving size about 1 1/4 cups/ 300 ml

Allergy information for Low-Carb Roasted Pumpkin Soup

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving, about 1 1/4 cups/ 300 ml)

Net carbs9 grams
Protein5.3 grams
Fat9.5 grams
Calories142 kcal
Calories from carbs 25%, protein 15%, fat 60%
Total carbs11.5 gramsFiber2.5 gramsSugars4.8 gramsSaturated fat2.3 gramsSodium42 mg(2% RDA)Magnesium30 mg(8% RDA)Potassium738 mg(37% EMR)

Ingredients (makes 8 servings)

  • 1/4 medium pumpkin such as Delicata or Hokkaido, seeds removed (750 g/ 1.65 lb)
  • 1 medium cauliflower (750 g/ 1.65 lb)
  • 1 red onion, cut into wedges (60 g/ 2.1 oz)
  • 1 clove garlic, sliced
  • 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
  • 4 cups chicken broth or vegetable stock (about 1 L)
  • Optional: full-fat yoghurt, sour cream or heavy whipping cream, and/or crispy bacon to serve


  1. Pre heat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) .
    Low-Carb Roasted Pumpkin Soup
  2. Pell pumpkin and cut into chunks (if you are using Hokkaido you won't need to peel it). Peel onion and cut into wedges. Peel garlic and slice roughly. Tumble all ingredients on a lined baking tray and then drizzle with about half of the olive oil. Bake for 45 minutes.
    Low-Carb Roasted Pumpkin Soup
  3. While the pumpkin mixture is roasting, cut the cauliflower into florets and boil until just fork soft.
  4. Drain the cauliflower and sit aside until the 45 minute mark of the pumpkin.
    Note: Another option is be to roast the cauliflower in the oven just like the pumpkin. If you do that, it's best to bake the cauliflower in another tray, or in a large enough tray so that all the ingredients are in a single layer (you don't want the pumpkin boiled). Low-Carb Roasted Pumpkin Soup
  5. Remove the pumpkin from the oven and create a space in the centre of the tray. Add the cauliflower and drizzle with the remainder of the olive oil. Place tray back in the oven for approx. 30 minutes.
    Low-Carb Roasted Pumpkin Soup
  6. Once done, place roasted vegetables into a saucepan with your chicken broth and bring to the boil.
  7. Remove from heat and blitz with an immersion blender or stand blender. Test and then season to taste.
    Low-Carb Roasted Pumpkin Soup
  8. Optionally, serve with dollops of Greek yoghurt, sour cream or pure cream, and/or crispy bacon. Store, in a sealed container, in the refrigerator for up to seven days or freeze in single portions. Low-Carb Roasted Pumpkin Soup

Ingredient nutritional breakdown (per serving, about 1 1/4 cups/ 300 ml)

Net carbsProteinFatCalories
Pumpkin, fresh
5.6 g0.9 g0.1 g24 kcal
Cauliflower, fresh
2.8 g1.8 g0.3 g23 kcal
Onion, red, fresh
0.5 g0.1 g0 g3 kcal
Garlic, fresh
0.1 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Chicken stock (broth), chicken only, homemade
0 g2.4 g2.4 g31 kcal
Total per serving, about 1 1/4 cups/ 300 ml
9 g5.3 g9.5 g142 kcal

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Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (10)

I made this soup today for my sister who is going into hospital tomorrow.  She is vegetarian and so I made it with a home made veg stock.  I added some black pepper and 0.5 tsp of allspice for more flavour.  I would like it a bit thinner, could I add more veg stock or would this alter the carbs?

Hi Linda, you can add more vegetable stock or water. The stock will add carbs but the difference will be negligible. I'd go with the stock 😊

Made this pumpkin soup with some slices leftover Pig wings from the bbq. Tasted great.  The amount is good for the rest off the week 😁

Thank you Marjolijn, glad you enjoyed!

Made this last night with roasted Hokkaido! I served it two ways: last night as-is with smoked salmon and creme fraiche and at lunch with a touch of stevia power and creme fraiche. Both were very tasty but I think the touch of stevia made it closer to what I expected of pumpkin soup. Will make again!

Thank you for the delicious suggestions Tammi, I'm glad you enjoyed!

Thank you for this recipe, it is very good and conforting for winter  I always end up will less servings in the end. In this recipe you only add 1l of chicken stock. Do you add any water at all?

Hi Catia, it is quite possible that I miscalculated the amount "per serving" which is only estimated. I will change it to 1 1/4 cups which will hopefully be more accurate. Thank you for letting me know!

Thank-you for the recipe! Can you substitute canned pumpkin?

Absolutely! You can use canned pumpkin or pumpkin puree (in this case no roasting of pumpkin, only roast the onion and optionally also the cauliflower). I hope this helps!