Vegan Keto Pumpkin Soup (soy-free, nut-free, coconut-free)

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The snow is falling here in New England (and sticking to the ground!), which officially heralds in the beginning of the 2018-19 soup season. So, buckle up because I’m going to be posting some soups in the coming months. First up, a vegan keto pumpkin soup. You may have read my post from the last time I attempted to make this soup and ended up making tofu instead. Well, I’m here to redeem myself with an actual low carb pumpkin soup recipe, just in time for Thanksgiving here in the US.

This soup is warm and filling, and really perfect for a chilly day! It’s also allergen-free, so most of us with food intolerances should be able to make this recipe with no alterations. I’ll of course still list substitutions in the cooking notes though, in case you are unable to find everything! I’ve been getting an increase in requests for coconut-free recipes, so in addition to being dairy-free, egg-free, nut-free and soy-free, this recipe is also coconut-free!

In addition to being warming, I also wanted this soup to actually provide some protein, which is what the nutritonal yeast and hemp seeds are there for! They also make things a bit creamier. For more fall flavors with less of a focus on protein content, I’ve got a pumpkin stew in the works, though…so stay tuned! The straight pumpkin soup will actually likely be lower in carbs than this one is as well. I know 7g is a lot…but soup! Thanksgiving! Holidays! Special occasions!

Vegan Keto Pumpkin Soup | - This vegan keto pumpkin soup is the perfect way to warm up on a cold fall or winter day and makes a great addition to any dairy-free Thanksgiving feast!

Substitutions and notes on makingย Vegan Keto Pumpkin Soup (soy-free, nut-free, coconut-free)

  • If you can’t find hemp seeds where you are, you could also use sunflower seeds or even cashews instead. Just keep in mind that they’re both higher in carbs and lower in protein than the hemp seeds!
  • Another option for replacing the hemp seeds is to include 1 cup of coconut cream instead (basically, the super rich part of the coconut milk that rises to the top when the can is chilled overnight). It’s a little higher in carbs and a lot lower in protein, but will be rich and delicious.
  • If you can’t do yeast, you can just omit it from the recipe entirely and add an extra pinch of seasoning (or not).
  • For a brighter color, toss in a pinch of turmeric!
  • If you aren’t a fan of pepitas, you can toss roasted pecans on top (or just not use anything).
  • If you don’t have 1lb (~450g) of pumpkin, you could also just use a standard can, which is 425g (close enough!). Canned butternut squash is another option.
  • In place of the poultry herb blend, you could also use Herbs de Provence or the Savory Herb Blend from my cookbook!
  • I do my best to provide accurate nutrition information, but there are definitely variances based on brand and variety of ingredients, so small changes in calculations are to be expected.

Vegan Keto Pumpkin Soup (soy-free, nut-free, coconut-free)

Print Recipe
This vegan keto pumpkin soup is the perfect way to warm up on a cold fall or winter day and makes a great addition to any dairy-free Thanksgiving feast!
Course Soup
Cuisine vegan keto
Calories 194


  • 2 tbsp olive oil
  • 1 tbsp fresh grated garlic
  • 1 lb 454g fresh pumpkin, cubed
  • 3 cups 720ml vegetable broth
  • 1/2 cup 80g hulled hemp seeds (also called hemp hearts)
  • 1/4 cup 30g nutritional yeast
  • 1 tbsp poultry herb blend of choice
  • 1 tsp dried ground sage
  • 1/4 tsp paprika
  • 1 tsp apple cider vinegar
  • salt and pepper to taste
  • 1 ounce roasted pepitas/pumpkin seeds


  • In a dutch oven or soup pot, heat the olive oil and garlic on medium-low heat for a few minutes. Toss in the remaining ingredients (except pepitas/pumpkin seeds) and cook, covered, for around 15-20 minutes, until the pumpkin is cooked through and is easily pierced by a fork.
  • Transfer the soup to a heat-safe blender or use an immersion blender to blend the soup until it's completely smooth and creamy.
  • Divide the soup evenly and sprinkle with pepitas to serve.


Calories: 194kcal | Carbohydrates: 7g | Protein: 9.6g | Fat: 13.8g | Fiber: 4.4g

Vegan Keto Pumpkin Soup | - This vegan keto pumpkin soup is the perfect way to warm up on a cold fall or winter day and makes a great addition to any dairy-free Thanksgiving feast!

Join the Conversation

  1. Yum, so is always good. I made this the other day and added a chipotle pepper with a little adobo sauce. Also I just made most of your Turkey day recipes from your plan and have to say they were great! Super easy and tasty. I packed up 4 like TV dinners and froze them for this holiday season. Thank you for these ๐Ÿ™‚ ( I plan on making the rest of them tomorrow)

    1. Oh, adding the chipotle sounds extra delicious! I’m so glad you like the turkey day recipes ๐Ÿ˜€

      And yay! Holiday meals are already taken care of!

  2. Hi,

    Will canned pumpkin work?

    1. Hi Diane, it will! If you look in the “notes” section above the recipe, you’ll see how much to substitute in. ๐Ÿ™‚

  3. My bad, missed that ๐Ÿ˜€ Thanks!

    1. No worries at all! Enjoy! ๐Ÿ˜€

  4. Laurie Beijen says:

    I have cooked winter squash. Do I sub that for the same amount of uncooked pumpkin? Or would already cooked be a different amount?

    1. Hi Laurie! You can absolutely substitute in an equal amount of cooked winter squash for the pumpkin ๐Ÿ™‚

      1. Laurie Beijen says:


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