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keto pumpkin & sausage soup

Keto Pumpkin & Sausage Soup

Cooler weather always puts me in the mood for a warm bowl of soup so this week’s recipe is a keto pumpkin sausage soup.  I love a soup that is creamy and smooth so I used heavy whipping cream.  If you need to cut down on your fat or if you are lactose intolerant then go for the unsweetened almond milk.

Going back 7,500 years ago pumpkins were said to come from Central America.   They were believed to be the one of the first crops that mankind could eat.  There are over 50 different types of pumpkins that come in various shapes, sizes and colors.  Keep in mind there are 9 that are best for cooking.  With the Winter Luxury, Cinderella, Trickster, and Long Island Cheese, leaning more on the sweet side.  However, the Nantucket Pie, New England Pie, are less stringy.  Of course when it comes to pies go for the Baby Bear and Baby Pam.  Lastly the Fairytale pumpkin resembles the flavor of winter squash.   

While some pumpkins are great for eating, let’s not forget they also make wonderful decorations.  And, if you have any Baby Bears laying around try using them as a bowl for serving your keto pumpkin & sausage soup.  Lastly, keep any seeds for roasting.


Keto Pumpkin & Sausage Soup

  • Author: Andie Cumber
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 2 bowls 1x
  • Category: Soup



1/2 lb ground Italian sausage
1 small onion
3 garlic cloves minced
1 cup heavy whipping cream (can substitute with unsweetened almond milk)
2 tsp guar gum powder
1 tsp salt
1 tsp of pepper
1 tsp Italian seasonings
2 cups of chicken broth
1 cup pumpkin puree
Cheese and parsley optional for garnish


  • Dice the small onion
  • Cook the ground sausage until browned in a pan
  • Transfer the cooked sausage to a pot
  • Add the onion and garlic to the sausage and cook until onions are soft
  • Pour in the ½ cup of heavy whipping cream and guar gum powder and stir until slightly brown
  • Next add the chicken broth, pumpkin puree, remaining heavy whipping cream, Italian seasonings, salt and pepper.  
  • Cover and simmer for 10 minutes


I like my soup meat hearty so I used a full one pound pack


  • Serving Size: 1 bowl
  • Calories: 819
  • Sugar: 6g
  • Sodium: 2277 mg
  • Fat: 74 g
  • Saturated Fat: 37 g
  • Unsaturated Fat: 0.052g
  • Carbohydrates: 11g Net
  • Fiber: 7g
  • Protein: 24 g
  • Cholesterol: 240 mg

Keywords: pumpkin, pumpkin soup, pumpkin sausage soup, keto