Creamy, cozy, and packed with nourishing goodness, this cauliflower and pumpkin soup is what you want simmering away on your stove when the weather turns cool. It’s easy to make, naturally low carb, and secretly dairy-free—though you’d never know it from the velvety texture.
This soup is a cold-weather hero with a short ingredient list and big flavor payoff, perfect for make-ahead lunches, family dinners, or stocking your freezer.
For a quick recipe packed with protein, check this three-ingredient squash soup with chicken.
We have all encountered cauliflower pizza bases, fried rice, and even cauliflower ice cream! Cauliflower and pumpkin aren’t just trendy—they’re total rockstars in the keto world.
Cauliflower is low in carbs, high in fiber, and magically creamy when blended, making it a versatile ingredient for everything from mashed potatoes to pizza crust. Meanwhile, pumpkin adds a subtle sweetness, gorgeous color, and plenty of vitamins, without the carb overload.
Together, they create a silky, flavorful soup that keto eaters love for its macros and kids adore for its cozy taste and smooth texture. Even picky eaters are known to go back for seconds!
I chose these two ingredients for the soup because they make for a low-carb yet nourishing meal. All you have to do is add a bit of garlic bread for the family.
INGREDIENT LIST
- Olive oil – or butter for a richer flavor
- Onion – builds a savory base
- Garlic – aromatic and flavorful
- Pumpkin – use butternut or Kent for sweetness
- Cauliflower – adds creaminess without dairy
- Broth – choose a good-tasting vegetable or chicken stock
- Cumin + nutmeg – adds depth and warmth
- Salt & pepper – taste and adjust
- Coconut milk or cream – optional, for a silky finish
Step-By-Step Process To Make Cauliflower and Pumpkin Soup
Roast the cauliflower and pumpkin: If you’ve got an extra 25 minutes, roasting your cauliflower and pumpkin before blending is a total game-changer. It brings out their natural sweetness, adds a hint of caramelized depth, and gives the soup that “restaurant-quality” flavor.
Sauté aromatics: Start by sautéing onions and garlic in oil until they are tender.
Add vegetables and spices: Stir through pumpkin, cauliflower, cumin, nutmeg, salt, and pepper.
Simmer until tender: Add broth and cook for 20 minutes.
Blend till smooth and creamy.
Finish with coconut milk: Optional, but adds creaminess.
Serve and enjoy: Garnish with yogurt, herbs, or seeds.
Some Useful Tips
This soup freezes beautifully. Pour into silicone muffin trays or freezer-safe containers for easy grab-and-reheat servings.
- This soup freezes beautifully. Pour into silicone muffin trays or freezer-safe containers for easy grab-and-reheat servings.
- Use a high-speed blender for ultra-smooth and silky soup. Prefer it chunky? Just pulse a few times or mash lightly with a fork.
- Add Protein (Optional): Stir in cooked shredded chicken, crumbled bacon, or collagen peptides for a protein boost without changing the flavor.
- Spice It Your Way: Add a pinch of chili flakes or smoked paprika for grown-up heat—or keep it mild for the kids.
- Use Up What You Have: This recipe is super forgiving. Sub the pumpkin with sweet potato (if not strict keto), or swap broth types—vegetable, chicken, or even bone broth.
Hungry for More
Cauliflower And Pumpkin Soup (Ultra Creamy)
Equipment
- Sauce Pan, Dutch Oven or Instant Pot
- Hand Blender
Ingredients
- 1 tbsp olive oil
- 1 onion diced
- 4 garlic cloves minced
- 1/2 pumpkin (500 g or 1.1 lb) butternut or Kent, cubed
- 1 small cauliflower (500 g or 1.1 lb) cut into florets
- 4 cups vegetable or chicken broth low sodium
- 1 tsp ground cumin
- 1/2 tsp smoked paprika optional
- Salt & pepper to taste
- 1/2 cup coconut milk or cream optional
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion for 3–4 minutes until soft. Add garlic and cook for 30 seconds.
- Stir in pumpkin, cauliflower, cumin, nutmeg, salt, and pepper. Cook for 2 minutes to release flavor.
- Pour in broth. Bring to a boil, then reduce to a simmer. Cover and cook for 20 minutes, or until vegetables are soft.
- Blend until smooth using an immersion blender (or transfer in batches to a stand blender).
- Stir in coconut milk or cream (if using). Reheat gently.
- Taste and adjust seasoning. Serve hot with optional garnishes.
Nutrition
Disclaimer
Nutrition facts are estimates. Always check with your healthcare provider before making dietary changes.
FAQs About Cauliflower and Pumpkin Soup
If you are in a hurry, skip the roasting. The soup will be as creamy and nourishing.
Absolutely. It freezes perfectly and reheats beautifully.
Butternut, Kent, or any sweet pumpkin. Avoid watery Halloween pumpkins
Yes, use heavy cream if dairy isn’t a concern.
Add shredded chicken, bacon, or even white beans.
In The Fridge: 5 days
In The Freezer: 3 months. Label the date before freezing.
What do I serve with Cauliflower and Pumpkin Soup?
Add garlic bread for your family. To boost the protein, try these super crispy Keto Chicken Drumsticks (Air Fryer), which will cook while your soup is getting ready.
Tandoori Chicken (Air Fryer Chicken Leg Quarters): Try these chicken leg quarters marinated in a flavorful blend of spices and cooked to perfection in the air fryer. This dish adds a smoky, spiced element that complements the creamy soup.
Peri Peri Chicken Breast: Spicy and zesty, this dish features chicken breasts marinated in a Peri Peri sauce made with African bird’s eye chilies, garlic, and lemon. It brings a bold flavor that complements the mild soup nicely.
Love Soups? Here are some more recipes you might enjoy.
Leek Soup Without Potatoes: Comforting, low-carb alternative to traditional leek and potato soup. This version omits the potatoes, making it keto-friendly while retaining a creamy texture and rich flavor.
Burmese Khao Suey (Noodle Soup): A creamy coconut-based noodle soup infused with spices and aromatics. While traditionally served with noodles, you can substitute with shirataki or zucchini noodles for a low-carb version.
Tomato Pastina Soup: A hearty soup featuring smoky chorizo, tangy crushed tomatoes, and tender pastina pasta. To make it low-carb, consider substituting the pastina with cauliflower rice or another keto-friendly alternative.
Disclaimer:
Nutritional Panel: Our nutritional values are calculated by the Spoonacular API. While we try our best to ensure these values are correct, please confirm these independently.
All information on our website is provided for general informational purposes only. Please seek advice from medical professionals to check if a diet, particular food, allergens, or a way of eating is suitable for you.