About This Recipe

When the weather starts cooling down and the days feel shorter, there’s something deeply satisfying about a warm, rich soup that smells like roasted butter and garlic. This Keto Roasted Pumpkin & Bacon Soup is exactly that — hearty enough for lunch, elegant enough for dinner, and so full of flavor you’ll forget it’s low carb.

Pumpkin can be tricky on keto, but used right it’s pure gold. A little goes a long way — especially when roasted. The roasting process intensifies the sweetness while reducing the moisture, giving you a deep caramelized flavor that pairs perfectly with smoky bacon and creamy butter. Most people associate pumpkin soup with sugar and starch, but here you get all the richness without the carbs.

In the U.S., “keto pumpkin soup” has actually been trending again, especially during fall months when everyone’s looking for cozy, one-pot meals that don’t mess with ketosis. The trick is balance — the natural sweetness of pumpkin cut by salt, smoke, and fat. That’s why bacon is essential here; it adds a salty crunch and turns what could’ve been a side dish into a real meal.

The base of this soup is roasted pumpkin blended with sautéed onion, garlic, and heavy cream. You can use canned pumpkin puree (unsweetened, of course) or roast your own cubes in olive oil until caramelized. Once blended, it becomes smooth, velvety, and luxurious. A swirl of cream and a handful of crispy bacon bits on top take it over the edge.

It’s the kind of recipe that proves keto isn’t about restriction — it’s about cooking smarter. You’re layering flavor instead of carbs: butter, thyme, and roasted garlic do all the heavy lifting. And if you’re meal-prepping, this soup stores beautifully for up to four days and even freezes well.

This soup also makes an excellent starter for dinner parties or holiday meals. Pair it with a small salad or keto bread, and you’ve got a restaurant-worthy dish made entirely from simple ingredients. One spoonful, and it’s like wrapping your taste buds in a blanket.

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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

Servings: 3-4

Ingredients

400 g pumpkin (cubed or canned purée, unsweetened)
100 g bacon, chopped
1 small onion, diced
2 cloves garlic, minced
2 tbsp butter
1 tbsp olive oil
250 ml chicken or vegetable broth
150 ml heavy cream
½ tsp smoked paprika
¼ tsp nutmeg
Salt and pepper to taste
Fresh thyme for garnish

Instructions

Roast pumpkin: Toss cubes with olive oil, salt, and pepper. Roast at 200°C (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.

Nutrition

(per serving)

Calories: 410
Fat: 36 g
Protein: 11 g
Net Carbs: 6 g

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.

Recipe Card

Keto Roasted Pumpkin & Bacon Soup

Name: Keto Roasted Pumpkin & Bacon Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 3–4 servings
Cuisine: Autumn / Keto
Ingredients: 400 g pumpkin (cubed or unsweetened purée); 100 g bacon, chopped; 1 small onion, diced; 2 cloves garlic, minced; 2 tbsp butter; 1 tbsp olive oil; 250 ml chicken or vegetable broth; 150 ml heavy cream; ½ tsp smoked paprika; ¼ tsp nutmeg; Salt and pepper to taste; Fresh thyme for garnish

A creamy, comforting fall soup made from roasted pumpkin, rich cream, and crispy bacon bits — warm, savory, and keto-friendly.

Yield: 3–4 servings | Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins

Ingredients

400 g pumpkin (cubed or unsweetened purée)
100 g bacon, chopped
1 small onion, diced
2 cloves garlic, minced
2 tbsp butter
1 tbsp olive oil
250 ml chicken or vegetable broth
150 ml heavy cream
½ tsp smoked paprika
¼ tsp nutmeg
Salt and pepper to taste
Fresh thyme for garnish

Instructions

Roast pumpkin cubes with olive oil, salt & pepper at 200 °C / 400 °F until caramelized (≈20 min).
Cook bacon in a large pot until crisp. Remove and reserve the fat.
In the pot with bacon fat, add butter, onion & garlic; sauté until soft.
Add roasted pumpkin, broth, cream, paprika & nutmeg. Simmer 5–10 min.
Blend soup until smooth. Return to pot and season to taste.
Serve hot, topped with bacon bits and fresh thyme.

Nutrition

Calories: 410
Fat: 36 g
Protein: 11 g
Net Carbs: 6 g

Lunch / Dinner | Autumn / Keto | keto pumpkin soup, keto fall soup, roasted pumpkin bacon keto

Final Thoughts

This soup is the ultimate cozy comfort meal — buttery, smoky, and full of autumn flavor. It’s a reminder that keto food doesn’t have to be heavy or repetitive; it can be seasonal, colorful, and genuinely comforting.

Every spoonful feels like fall — creamy, savory, slightly sweet, and completely satisfying. Perfect for cold afternoons or when you need something warm to reset your mood. 🥓🎃🍁