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Low-Carb Pumpkin Soup with Chorizo Crumb

4.3 stars, average of 45 ratings

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Sometimes you just need a good bowl of comforting soup. This Roast Pumpkin Soup with a Chorizo Crumb has your winter cravings covered. Roasting the pumpkin and concentrating the stock first really makes this one of the tastiest soups ever.

And what soup would be complete without a little tasty topper? The fried chorizo makes this one of my favourite combinations ever. I like to use Hokkaido squash as it keeps the carbs low too.

Quick tip: Cook the stock to reduce for only 10 minutes, and then skip the pumpkin roasting. Instead of oven roasting, simply boil the chopped pumpkin in the stock until tender, for about 10 minutes.

Hands-on Overall

Serving size 1 1/2 cups/ 360 ml

Allergy information for Low-Carb Pumpkin Soup with Chorizo Crumb

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Avocado free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving, 1 1/2 cups/ 360 ml)

Net carbs9.1 grams
Protein12.7 grams
Fat18.8 grams
Calories256 kcal
Calories from carbs 14%, protein 20%, fat 66%
Total carbs10.4 gramsFiber1.4 gramsSugars4.5 gramsSaturated fat11.1 gramsSodium414 mg(18% RDA)Magnesium41 mg(10% RDA)Potassium974 mg(49% EMR)

Ingredients (makes 4 servings)

  • 2 tbsp virgin coconut oil or ghee (30 g/ 1.1 oz)
  • 1 small brown onion, chopped (85 g/ 3 oz)
  • 4 cups chopped pumpkin (450 g/ 1 lb)
  • 1 garlic clove, minced
  • 1 tbsp grated ginger
  • 1/3 tsp garam masala
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 7 cups chicken stock, bone broth or vegetable stock (1.66 L) - you can make your own bone broth
  • 1 small Mexican chorizo sausage (70 g/ 2.5 oz)
  • salt and pepper, to taste
  • Optional: yoghurt or creme fraiche, sesame seeds, fresh watercress or herbs of choice


  1. Place the stock in a pan on a medium heat and simmer until the stock reduces in volume to about half (15-20 minutes). Concentrating the stock in this way makes the soup super tasty.
  2. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Slice the pumpkin in half, remove the seeds and peel (unless you are using Hokkaido in which case you can leave the peel on). Cut into cubes about 1 cm (1/2 inch) thick. Bake for 20 -25 mins and then set aside. Low-Carb Pumpkin Soup with Chorizo Crumb
  3. Meanwhile, heat the coconut oil in a pan on a medium heat. Peel and finely chop the onion and garlic. Gently fry the onion on a medium heat for 3 minutes until soft. Add the garlic and fry together for 1 further minute.
  4. Add the cumin, ginger, garam masala, paprika, salt and pepper to the onions and garlic and fry for 4 minutes on a medium-low heat.
  5. Add the roasted pumpkin and concentrated stock. Simmer on a medium heat for about 5 minutes. Place in a high-speed blender like a Vitamix and puree until smooth. Add a little more stock or water if needs be to reach your desired consistency. Low-Carb Pumpkin Soup with Chorizo Crumb
  6. Remove the skin from the chorizo sausage. Finely dice the chorizo meat and fry on a medium heat in a dry non stick pan for about 5 minutes until cooked through and crispy.
  7. Ladle the pumpkin soup into bowls, top with the chorizo crumb and optionally, top with yoghurt, sesame seeds and watercress. Store in the fridge for up to 4 days, or freeze for up to 3 months. Low-Carb Pumpkin Soup with Chorizo Crumb

Ingredient nutritional breakdown (per serving, 1 1/2 cups/ 360 ml)

Net carbsProteinFatCalories
Coconut oil, extra virgin
0 g0 g6.7 g61 kcal
Onion, brown (yellow), raw
1.4 g0.2 g0 g8 kcal
Pumpkin, fresh
6.8 g1.1 g0.1 g29 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Ginger root, fresh
0.2 g0 g0 g1 kcal
Garam masala, spice mix
0 g0 g0 g0 kcal
Cumin, ground
0.1 g0 g0.1 g1 kcal
Paprika, spices
0.1 g0 g0 g1 kcal
Chicken stock (broth), chicken only, homemade
0 g8.4 g8.4 g109 kcal
Chorizo sausage, Mexican, soft type
0.3 g2.8 g3.4 g45 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, 1 1/2 cups/ 360 ml
9.1 g12.7 g18.8 g256 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (6)

I still had almost a full can of pumpkin puree after making your delicious donuts and scoured your site to see how I could use it up... et voila! Will attempt this soup using the puree and leftover lardons tomorrow. Thank you again for your recipes! 😊

I'm happy you enjoyed both recipes!

How do you reduce half your stock (1.6 litre) in just only 10 min?
Some miracle? 😊

That's a good point, thank you! I'll fix this 😊

I understood that pumpkin wasn’t an allowable vegetable. I love pumpkin soup. I have trie asparagus and ratatouille soup, both were so delicious.  We use your cookbooks everyday . Kind regards from Western Australia

Thank you so much Peggy! Pumpkin is suitable in moderation but it's best checking the carbs in different types (e.g. butternut squash has double the amount of carbs compared to Hokkaido). More about keto foods: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet