This autumn-inspired soup features roasted pumpkin blended into a smooth, velvety base with butter and heavy cream. The natural sweetness of the pumpkin is balanced by the inclusion of smoky, crispy bacon bits and aromatic garlic. The result is a rich, savory bowl that serves as a low-carb alternative to traditional starch-heavy vegetable soups.

About This Recipe

To prepare the soup, pumpkin cubes are roasted until caramelized to intensify their flavor before being simmered in broth with sautéed onions and garlic. The mixture is blended until smooth, incorporating heavy cream to achieve a luxurious and consistent texture. The bacon is cooked separately until crisp, with the rendered fat used as a flavorful foundation for the aromatic vegetables.

The flavor relies on the pairing of earthy roasted pumpkin with the saltiness of the bacon and the warmth of nutmeg and smoked paprika. Using heavy cream and butter adds a necessary depth that rounds out the sweetness of the squash without requiring additional thickeners. Since the pumpkin is roasted beforehand, the final soup carries a deep, caramelized note that distinguishes it from versions made with unroasted puree.

The soup can be prepared in advance, as the flavors meld and the consistency holds up well after chilling. The recipe can be adapted by substituting the bacon with pancetta or adding roasted cauliflower to increase volume. This soup is best served hot in a deep bowl, topped with the reserved bacon and fresh thyme for a structured and savory meal.

Why You’ll Love This Recipe

Creamy, rich, and full of fall flavor
Naturally low carb and gluten-free
Freezer-friendly and great for meal prep
Ready in 30 minutes

What You’ll Need for This Keto Roasted Pumpkin & Bacon Soup

14 oz pumpkin, cubed or canned purée (unsweetened)
3.5 oz bacon, chopped
1 small onion, diced
2 cloves garlic, minced
2 tbsp butter
1 tbsp olive oil
1 cup broth (chicken or vegetable)
2/3 cup heavy cream
1/2 tsp smoked paprika
1/4 tsp nutmeg
Salt and pepper to taste
Fresh thyme for garnish

Step-by-Step Preparation

Roast pumpkin: Toss cubes with olive oil, salt, and pepper. Roast at 400°F for 20 minutes or until golden and caramelized.
Cook bacon: In a large pot, cook bacon until crispy. Remove and set aside, leaving the fat in the pot.
Sauté aromatics: Add butter, onion, and garlic to the pot. Cook until soft and fragrant.
Blend: Add roasted pumpkin, broth, cream, paprika, and nutmeg. Simmer 5–10 minutes, then blend until smooth.
Adjust seasoning: Add more salt, pepper, or cream to taste.
Serve: Ladle into bowls, top with bacon and thyme, and drizzle with a little cream.

FAQ

Can I use canned pumpkin instead of roasting?
Yes — just make sure it’s pure pumpkin puree, not sweetened pie filling.
Can I make it dairy-free?
Swap butter and cream for coconut oil and coconut cream.
How long does it keep?
Up to 4 days in the fridge or 2 months frozen.
Can I make it spicier?
Add chili flakes or a pinch of cayenne while simmering.

Variations & Substitutions

Use crispy pancetta instead of bacon for a fancier twist.
Add roasted cauliflower for extra volume.
Stir in grated parmesan before serving for extra depth.
Top with toasted pumpkin seeds for crunch.

Serving Suggestions

Serve with a side of keto garlic bread or a handful of parmesan crisps. For a full meal, add a green salad with olive oil and lemon.

Print Pin