This hearty keto soup uses just enough pumpkin to provide a rich broth set off by sausage. The spices are what make this soup so yummy! Like most soups, this recipe has a richer flavor the day after it’s made, so don’t be afraid to volunteer to eat the leftovers.
October 23 2018 recipe & photo by Kristie Sullivan, PhD, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Dinner, Meal
This hearty keto soup uses just enough pumpkin to provide a rich broth set off by sausage. The spices are what make this soup so yummy! Like most soups, this recipe has a richer flavor the day after it’s made, so don’t be afraid to volunteer to eat the leftovers.
USMetric
4 servingservings
Ingredients
- 1½ lbs 650 g fresh sausage
- ½ oz. 14 g white onion, mincedwhite onions, minced
- 1 (4 oz.) 1 (120 g) small red bell pepper, dicedsmall red bell peppers, diced
- 1 1 garlic clove, mincedgarlic cloves, minced
- 1 pinch 1 pinch salt
- ½ tsp ½ tsp rubbed dried sage
- ½ tsp ½ tsp ground dried thyme
- ½ tsp ½ tsp red chili pepper flakesred chili peppers flakes (optional)
- ½ cup 120 ml pumpkin puree or crushed tomatoes
- 1½ cups 350 ml chicken broth
- ½ cup 120 ml heavy whipping cream
- 1 tbsp 1 tbsp salted butter
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Making low carb simple
Instructions
Use a large skillet to brown the sausage, onion, and pepper on medium high heat.
When pork is thoroughly cooked and the onions and pepper are browned (about 10 to 15 minutes), sprinkle in the seasonings and stir to mix.
Stir in the pumpkin, broth, and cream. Simmer uncovered on low heat for 15 to 20 minutes or until the soup has thickened.
Add the butter, stir well, and serve warm.
Tips
You can also make this a more hearty meal by browning 1 cup of sliced mushrooms with the sausage, onion, and pepper and adding it to the soup.
Also, don’t skimp on the time it takes to brown the sausage and veggies well. Getting them richly browned adds a lot of flavor to the finished soup.
If you avoid eating pork, you can substitute an equal amount of shredded chicken thighs for the ground pork.
While I don’t drain the fat from the sausage, some people prefer to do so. Whether to drain the fat or not often depends on how much fat is generated from the sausage and personal preference.
Fresh sausage means raw sausage that you need to cook. You can squeeze it out of the casing to cook like ground meat.
Dairy free
If you want to make this soup dairy-free, just use coconut cream instead of the heavy cream and skip the butter.
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
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145 comments
101
Reply to comment #100 by Tina Mellott
Kerry Merritt Team Diet Doctor
January 10 2021
My husband, who made a yucky face when I said I was making this now asks for this on the regular rotation. Great recipe!
Ha! That's great! Thanks for sharing!
102
noelene.chippindall
April 11 2021
Could you use cauli mash instead of cream?
Reply: #103
103
Reply to comment #102 by noelene.chippindall
Kerry Merritt Team Diet Doctor
April 11 2021
Could you use cauli mash instead of cream?
I'm not sure that would work well due to the difference in consistency. If you don't want to use cream, you should be able to sub unsweetened almond or coconut milk.
104
Reply to comment #66 by Cozmicpurple
Anne
July 12 2021
Even if you change the conversion rate to uk it still says 80ml of onions. I believe here in the I’m Tesco sell puréed pumpkin but only autumn
105
Anne
July 12 2021
That should say in the uk for pumpkin purée in Tesco
Reply: #106
106
Reply to comment #105 by Anne
Kristin Parker Team Diet Doctor
July 12 2021
That should say in the uk for pumpkin purée in Tesco
Thank you for the clarification. We offer the alternative as it is quite common that pumpkin may only be available seasonally.
107
Reply to comment #55 by Jane
Tara
August 24 2021
Hi Jane, did you leave the sausage in the casing or squeeze it out?
108
Reply to comment #66 by Cozmicpurple
claire31
September 24 2021
For pumpkin puree in the UK, Sainsbury's sells "Baking Buddy Pumpkin", which is puree, in 425g cans. (But if you shop online, don't search for "pumpkin puree" as it doesn't come up).
109
Dawn
October 1 2021
I made it. Used several cherry tomatoes because I didn’t have pumpkin. My picky hubby liked it. This is a go to recipe. Very good and easy.
110
cherylhulon
October 5 2021
If I use mild italian bulk sausage do I still use the spices or will the sausage spices be enough?
Reply: #111
111
Reply to comment #110 by cherylhulon
Kristin Parker Team Diet Doctor
October 6 2021
If I use mild italian bulk sausage do I still use the spices or will the sausage spices be enough?
You can still add the spices to the dish. You can try not adding all of them and then taste the soup as it simmers and add more as needed.
112
ClaireK
October 10 2021
I made this and it is delicious. I'm in the UK, so used two sausages, skinned and each rolled into 5 balls. For the pumpkin puree, I used one of those really small mixed squashes you can buy (I used an orange one - so probably a pumpkin), cut it in half, placed the halves cut side down in a roasting tin and baked them for an hour at 180 degrees (fan) - no oil or anything. Once they were cooled enough, I scraped out the flesh and blitzed them in a mini food processor - perfect. The second time I made it, I used butternut squash and it was also fab.
113
Trish
November 5 2021
I'm not a person who likes to eat the same meals regularly but this has been in my rotation year-round at least every other week for a year at this point. So flavorful and delicious, even as someone who doesn't love pumpkin!
114
Emily
November 21 2021
I followed someone's recommendation and added cauliflower rice (2 cups) to 'fill out' the soup. Delicious. My 14yo daughter was a big fan, as well.
115
nurzepat
November 24 2021
Thank you to the people who recommended this recipe! I love this warm comfort food and would never have guessed that it contains pumpkin. I used a combination of bulk hot and sweet pork sausage, added shiitake mushrooms, and a bit more broth.
116
Melissa
December 14 2021
I have made this recipe multiple times and it is a crowd pleaser for sure! I like it with Italian Sausage and have tried it both ways, once with the pumpkin, once with the tomatoes. Terrific both ways and I love the flexibility of using whichever I happen to have on hand. The pumpkin was completely undetectable. This recipe has made it into my recipe box! Thank you!
Reply: #117
117
Reply to comment #116 by Melissa
Kerry Merritt Team Diet Doctor
December 14 2021
I have made this recipe multiple times and it is a crowd pleaser for sure! I like it with Italian Sausage and have tried it both ways, once with the pumpkin, once with the tomatoes. Terrific both ways and I love the flexibility of using whichever I happen to have on hand. The pumpkin was completely undetectable. This recipe has made it into my recipe box! Thank you!
Awesome! So glad you love it, Melissa!
118
Liz
January 2 2022
I love this recipe. But if you use metric measurements, you can’t measure onions, or any dry ingredients, in millilitres. Millilitres are a liquid measure. The clue is in the name. If you want to do weight and volume, use tablespoons for volume. So now I have to guess how to measure 120ml of onions. Please change the recipe.
Reply: #119
119
Reply to comment #118 by Liz
Kristin Parker Team Diet Doctor
January 2 2022
I love this recipe. But if you use metric measurements, you can’t measure onions, or any dry ingredients, in millilitres. Millilitres are a liquid measure. The clue is in the name. If you want to do weight and volume, use tablespoons for volume. So now I have to guess how to measure 120ml of onions. Please change the recipe.
Thank you for your comment. I have asked the recipe team to add this measurement.
120
Brigitte
January 8 2022
Made this yesterday when my non-keto sister came to visit. Since she got stuck in traffic the soup simmered a little longer and became a nice thick stew. Like most of your recipes this was enjoyed by my sister, no baguette required. ;)
Delicious, filling - an absolute winner!Reply: #121
Reply to comment #120 by Brigitte
Kerry Merritt Team Diet Doctor
January 10 2022
Made this yesterday when my non-keto sister came to visit. Since she got stuck in traffic the soup simmered a little longer and became a nice thick stew. Like most of your recipes this was enjoyed by my sister, no baguette required. ;)
Delicious, filling - an absolute winner!Great! So glad you both love it!
122
Carol
January 17 2022
What do you consider "fresh sausage? Since you also list spices/seasonings, do you mean fresh ground pork? Because to me, sausage already has seasonings, and the additional seasonings would way too much seasoning. Please clarify, I am interested in making it.
Reply: #123
123
Reply to comment #122 by Carol
Kristin Parker Team Diet Doctor
January 18 2022
What do you consider "fresh sausage? Since you also list spices/seasonings, do you mean fresh ground pork? Because to me, sausage already has seasonings, and the additional seasonings would way too much seasoning. Please clarify, I am interested in making it.
Fresh means raw sausage, which can be squeezed out of the casing to cook like ground meat or may be sold loose on a tray. It typically has some seasoning, but not enough for a soup. You can adjust of course to your liking and taste along the way. We have added a tip about fresh sausage.
124
Lizzy
February 4 2022
Made as per recipe, with optional red chili flakes, and it was delicious with just the perfect amount of spicy heat for us. Hubby was scraping the pan and licking the spoon as he enjoyed it so much. Another recipe added to favourites.
Reply: #125
125
Reply to comment #124 by Lizzy
Kerry Merritt Team Diet Doctor
February 4 2022
Made as per recipe, with optional red chili flakes, and it was delicious with just the perfect amount of spicy heat for us. Hubby was scraping the pan and licking the spoon as he enjoyed it so much. Another recipe added to favourites.
So glad you both love it!
126
Renee
February 18 2022
I'm confused. Am I squeezing the sausage meat out of the casing?? It doesn't say in the recipe...
Reply: #127
127
Reply to comment #126 by Renee
Kristin Parker Team Diet Doctor
February 18 2022
I'm confused. Am I squeezing the sausage meat out of the casing?? It doesn't say in the recipe...
Yes, if your sausage is in link form, remove it from the casing.
Reply: #129
128
markmanra
February 20 2022
Made this last night and will be in the rotation forever! And use the pumpkin! Adds great flavor and texture.
129
Reply to comment #127 by Kristin Parker
Renee
February 24 2022
Thank you, mine was just in the packs you get from the supermarket, so I left them in the casing.
130
Renee
February 24 2022
Thank you, mine was just in the packs you get from the supermarket, so I left them in the casing.
131
Kim
July 24 2022
This has just made it onto my list of all time favourite recipes. My husband thought it sounded odd but he's just gone back to eat the portion that I was hoping to have for lunch tomorrow! I squeezed the meat out of sausage skins and we used fresh pumpkin as we can't get canned pumpkin here. Thank you for an amazing dinner tonight!
Reply: #132
132
Reply to comment #131 by Kim
Kerry Merritt Team Diet Doctor
July 25 2022
This has just made it onto my list of all time favourite recipes. My husband thought it sounded odd but he's just gone back to eat the portion that I was hoping to have for lunch tomorrow! I squeezed the meat out of sausage skins and we used fresh pumpkin as we can't get canned pumpkin here. Thank you for an amazing dinner tonight!
So glad you both enjoyed it!
133
David
September 6 2022
The recipe calls for “ ½ oz. white onions, minced”. Half an ounce (14 grams) is almost nothing—like maybe one ring (not a slice, just a ring) of onion. Is that right? Is it maybe supposed to be 1/2 CUP?
Reply: #134
134
Reply to comment #133 by David
Kerry Merritt Team Diet Doctor
September 6 2022
The recipe calls for “ ½ oz. white onions, minced”. Half an ounce (14 grams) is almost nothing—like maybe one ring (not a slice, just a ring) of onion. Is that right? Is it maybe supposed to be 1/2 CUP?
Hi, David! It's mostly for flavor, but you can certainly add more if you'd like. Just be aware the carb count will slightly increase.
135
Jacolyn
September 18 2022
EXCELLENT & Quick & Easy to make! I was worried that the pumpkin flavor would be too strong but don't even taste the pumpkin!
Reply: #136
136
Reply to comment #135 by Jacolyn
Kerry Merritt Team Diet Doctor
September 19 2022
EXCELLENT & Quick & Easy to make! I was worried that the pumpkin flavor would be too strong but don't even taste the pumpkin!
This is definitely a popular recipe! So glad you love it, too!
137
Monisha
October 6 2022
I was definitely inspired by this recipe but changed it up just a touch because I enjoy flavor. For 4 servings it ends up being 14 net carbs/serving. I ended up doing 1/2 a serving and adding extra chicken broth in. It makes the soup broth-ier' but cuts down on additional carb making it 7 net carbs :) Best low-carb meal I have had so far so I'm very thankful for the recipe!
0.50 cup, Grape tomatoes
1 tsp, Sage, Rubbed, Dried
1 tsp, ground, Dried Thyme
1 tsp, Red Chili Flakes
8 oz cooked, Kroger Hot Italian Ground Sausage
1.75 cup, Pure Pumpkin
0.50 cup, Diced White Onions
1 medium, Red bell pepper
0.50 cup(s), Heavy Whipping Cream
1 tsp, Spices, cinnamon, ground
24 fluid ounce, Free Range Chicken Broth Low Sodium
2 clove , Garlic
1 container (16.00 oz), Natural Ground Turkey (93% Lean)Nutrition Facts
Servings 4.0, Amount Per Serving calories 481
Total Fat 31 g 48 %, Saturated Fat 14 g68 %, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Trans Fat 0 g
Cholesterol 170 mg 57 %, Sodium 737 mg 31 %, Potassium 400 mg11 %
Total Carbohydrate 19 g 6 %, Dietary Fiber 5 g 22 %, Sugars 6 g
Protein 32g 65 %
Vitamin A 885 %, Vitamin C 73 %, Calcium 31 %, Iron 13 %138
Jane Killick
October 8 2022
Recipe is confusing regarding the sausages. In the comments, it says you're supposed to squeeze the filling out of the sausage cases. So do you actually mean sausage meat? Because it seems silly to buy sausages, only to squeeze out the filling when you could have just bought sausage meat in the first place. Please clarify in the recipe. Maybe: "sausage meat - or squeeze filling from sausages"
Reply: #139
139
Reply to comment #138 by Jane Killick
Kerry Merritt Team Diet Doctor
October 10 2022
Recipe is confusing regarding the sausages. In the comments, it says you're supposed to squeeze the filling out of the sausage cases. So do you actually mean sausage meat? Because it seems silly to buy sausages, only to squeeze out the filling when you could have just bought sausage meat in the first place. Please clarify in the recipe. Maybe: "sausage meat - or squeeze filling from sausages"
Hi, Jane! As noted in the Tips section, "Fresh sausage means raw sausage that you need to cook. You can squeeze it out of the casing to cook like ground meat."
140
Melissa Yrigoyen
January 16 2023
Wow this is my third time making this soup since October. The first two times I made a double batch. The first I used Mild Breakfast sausage, the second time I used sweet Italian sausage. You can tell we are not big on heat but we love flavor. For me and my family we prefer the breakfast sausage. Tonight I have the soup on again. I am not currently doing Keto so I went for the breakfast sausage and extra veggies. I really let the veggies cook down with the meat. Make sure they are completely golden brown. What a huge difference this step makes to the final product. Then ad your spices and finally your liquid. This is a fantastic recipe that really does not need to be altered, KETO or not.
Reply: #141
141
Reply to comment #140 by Melissa Yrigoyen
Kristin Parker Team Diet Doctor
January 16 2023
Wow this is my third time making this soup since October. The first two times I made a double batch. The first I used Mild Breakfast sausage, the second time I used sweet Italian sausage. You can tell we are not big on heat but we love flavor. For me and my family we prefer the breakfast sausage. Tonight I have the soup on again. I am not currently doing Keto so I went for the breakfast sausage and extra veggies. I really let the veggies cook down with the meat. Make sure they are completely golden brown. What a huge difference this step makes to the final product. Then ad your spices and finally your liquid. This is a fantastic recipe that really does not need to be altered, KETO or not.
I'm so glad you enjoy this recipe! I always have to make a double batch too!
142
Susan
January 16 2023
Absolutely delicious on a cold winter day! I added a bit more sage (maybe mine was a bit old and lacked flavour?) and a 1/2 cup of extra broth at the end as it was really thick, but otherwise stuck to the recipe. What a keeper!! :)
Reply: #143
143
Reply to comment #142 by Susan
Kerry Merritt Team Diet Doctor
January 17 2023
Absolutely delicious on a cold winter day! I added a bit more sage (maybe mine was a bit old and lacked flavour?) and a 1/2 cup of extra broth at the end as it was really thick, but otherwise stuck to the recipe. What a keeper!! :)
So glad you love it, Susan!
144
Chandra Schubert
February 1 2023
what is one serving size of this once made?
Reply: #145
145
Reply to comment #144 by Chandra Schubert
Kerry Merritt Team Diet Doctor
February 1 2023
what is one serving size of this once made?
Hi, Chandra! This recipe defaults to 4 servings, so you would divide the total amount into 4 equal servings as best as you can.
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