Keto Thai Pumpkin Soup

Keto Thai Pumpkin Soup

Soup is the food that keeps on giving. Perfect as an entree, main or lunch the next day, this Keto Thai Pumpkin Soup is ideal for just about any meal, and reheats beautifully.


I am a big believer in planning ahead, and if you roast up a whole butternut pumpkin on the weekend, it can be used in multiple meals throughout the week including in this soup.

Because of the pumpkin and coconut milk, this soup is higher in carbs than most of my keto dishes, but if your macros allow it and you are after some comfort food, this hits the spot!

Once the pumpkin is roasted, this dish comes together very quickly, so roast ahead and enjoy dinner on the table in 10 minutes.

Keto Thai Pumpkin Soup
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Keto Thai Pumpkin Soup

Prepare your roast pumpkin on the weekend, and have this delicious soup on the table in 10 minutes! This is one of the higher carb meals, but perfect when you need something really comforting on a cold day. 

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 312 kcal


  • 1 tablespoon coconut oil
  • 1 teaspoon garlic paste
  • 1 teaspoon ginger paste
  • 1/2 onion diced
  • 1 tablespoon thai red curry paste
  • 500 grams butternut pumpkin cut into cubes and roasted
  • 1 cup coconut milk
  • 1 cup chicken stock homemade is always best
  • 1 teaspoon salt and pepper
  • 4 tablespoons cream to serve
  • 1 bunch coriander optional, to serve
  • 2 tablespoons pumpkin seeds


  1. Roast the pumpkin if not done in advance. In a large saucepan, melt the coconut oil over medium heat.

  2. Add the garlic and ginger pastes and diced onion. Saute for 4 - 5 minutes until the onion is translucent and spices are fragrant.

  3. Add the curry paste and cook for 1 minute, stirring thoroughly. 

  4. Add the pumpkin, coconut milk, chicken stock and salt and pepper and simmer for 5 minutes. 

  5. Using a hand blender or food processor, blend the soup thoroughly. I prefer mine on the thicker side, but if you want yours a bit thinner, simply add a dash of water at a time. 

  6. Serve with an extra spoon of cream, coriander and pumpkin seeds on top. 

Nutrition Facts
Keto Thai Pumpkin Soup
Amount Per Serving
Calories 312 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 17g106%
Cholesterol 22mg7%
Sodium 687mg30%
Potassium 710mg20%
Carbohydrates 21g7%
Fiber 3g13%
Sugar 4g4%
Protein 6g12%
Vitamin A 14115IU282%
Vitamin C 29.9mg36%
Calcium 91mg9%
Iron 3.5mg19%
* Percent Daily Values are based on a 2000 calorie diet and all calculations are estimates only.


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