Stovetop Spiced Pumpkin and Coconut Soup

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A velvety, warm pumpkin soup infused with warming spices and creamy coconut milk, ideal for keto-friendly fall comfort. This keto recipe (low carb), ready in about 35 minutes, pairs pumpkin puree, full-fat coconut milk, chicken bone broth for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups pumpkin puree
• 1 cup full-fat coconut milk
• 3 cups chicken bone broth
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp ginger, grated
• 1 tsp ground cinnamon
• 1/2 tsp ground cumin
• 1/4 tsp ground nutmeg
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh cilantro, chopped

The stock pot we’d simmer this in → Best Stock Pots for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced yellow onion and 3 minced garlic cloves, sautéing for 4 minutes until softened and fragrant.
2. Step 2: Stir in 1 tbsp grated ginger, 1 tsp ground cinnamon, 1/2 tsp ground cumin, and 1/4 tsp ground nutmeg, cooking for 1 minute until spices bloom.
3. Step 3: Add 2 cups pumpkin puree, 3 cups chicken bone broth, and 1 cup full-fat coconut milk. Stir well to combine.
4. Step 4: Bring the soup to a gentle simmer and cook uncovered for 15 minutes, stirring occasionally until flavors meld and soup thickens slightly.
5. Step 5: Season with 1 tsp salt and 1/2 tsp black pepper. Remove from heat and use an immersion blender to puree until silky smooth.
6. Step 6: Garnish with 2 tbsp chopped fresh cilantro before serving warm.