If easy and comforting keto soup recipes are your everything right now, then you are going to love this creamy keto pumpkin and sausage chowder! It comes together in just minutes and reheats beautifully all week long!
Pumpkin isn’t just for desserts guys, it’s also amazing in savory recipes, especially fall soups! This creamy keto pumpkin & sausage chowder is flavored with sage and a hint of nutmeg, which perfectly complement the pumpkin and sausage flavors and will make your entire house smell UH-MAZING.
The mascarpone cheese, which I basically think of as solid heavy cream adds creaminess without messing up the subtle flavors in the soup. I always get asked if it’s ok to use cream cheese where mascarpone is called for, and while you definitely can, it will change the flavor of this creamy keto pumpkin and sausage chowder and add a slight tang to it. Not necessarily bad, just not as intended. Cream cheese will also add carbs, so be aware of that too.
Because chowder typically contains potatoes, which are too carb heavy to work in a keto soup, I subbed in riced cauliflower to add texture and heartiness to this creamy keto pumpkin & sausage chowder.
If you like your keto chowder even heartier, you can leave the cauliflower in larger pieces, or use chopped radishes or even turnips for around the same amount of carbs.
I used a pork breakfast sausage for this creamy keto pumpkin & sausage chowder because it works so well with the sage flavors, though you could sub in Italian hot or sweet sausage to change it up a bit. And if you like it spicy, you could also throw some red pepper flakes in there.
But I recommend trying this keto pumpkin chowder as written first because this flavor combo is ???
Creamy Keto Pumpkin & Sausage Chowder
- Total Time: 30 minutes
- Yield: 8 servings 1x
Description
Creamy Keto Pumpkin & Sausage Chowder – an easy and comforting low carb soup that reheats perfectly all week long!
Ingredients
- 1 pound pork sausage roll (usually found with breakfast meats)
- 4 cups chicken broth
- 1 1/4 cup solid pack pumpkin puree
- 3 cups water
- 1/4 cup dry sherry
- 1 teaspoon kosher salt
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 3 cups cauliflower rice
- 1 tablespoon minced fresh sage
- 8 ounces mascarpone cheese
Instructions
- Brown the sausage in a large saucepan, stirring to break it up into small pieces.
- Add the chicken broth, pumpkin puree, water, sherry, salt, nutmeg, pepper, garlic, onion, and cauliflower. Simmer 20 minutes.
- Add the mascarpone cheese and sage. Cook over medium low heat, stirring occasionally, for five minutes or until the cheese has melted into the broth and is creamy and smooth. Do not boil.
- Serve hot.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
Notes
Net carbs per serving = 5g
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: keto soups
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 308
- Fat: 25g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 9g
Keywords: keto, soup, chowder, pumpkin, sausage, sage, fall, easy, low carb, Atkins, gluten free
If pumpkin flavored ERRY THANG is your current situation, here is an epic collection of 125 sweet and savory keto pumpkin recipes to fuel your pumpkin habit!
Linda says
I love pumpkin everything, but have to admit I was skeptical about pumpkin soup. It was AMAZING. The broth is incredibly good. I did not taste the pumpkin. The mascapone cheese was so creamy. I used cauliflower florets instead of riced, sweet Italian sausage and fresh sage and thyme. I didn’t have sherry, so substituted with ACV. I purchased xtra pumpkin so I can make this soup throughout the year. Yummy
★★★★★
Shannon says
I reduced the water to make this a thicker soup, but we LOVED this. My daughter was skeptical of a pumpkin soup but I heard her telling my mom how good it was and to ask me for the recipe. Thanks!
★★★★★
Katie says
What could you swap for the sherry if trying to be more on the squeaky side. I was thinking coconut cream for the marscapone cheese. Thanks!
Mellissa Sevigny says
Maybe 1/2 teaspoon of apple cider vinegar?
Cheri says
I am eating this as we speak and loving every bite! Thank you for another great recipe! I asked if anyone had used frozen cauliflower but couldn’t wait for an answer. I used two bags of the frozen riced cauliflower, cooked according to the instructions on the bag. I added to the soup when it said to add the cauliflower. The texture was awesome and the flavor so divine! I also cut down the water by one cup as others suggested. This will definitely go into the rotation!
★★★★★
Mellissa Sevigny says
Thanks for letting us know that the frozen bagged cauliflower rice worked for you Cheri!
Cheri says
Hi.I hate to ask this as you have done so much to make wonderful keto meals for us! Thank you from the bottom of my heart. Could you please tell me if I can use frozen cauliflower rice? Thank you in advance.
Mellissa Sevigny says
I see that you were able to figure this out on your own Cheri, thanks for letting us know it worked as I haven’t had a chance to try it yet!
Raquel says
Do you drain the fat/oil from off the sausage?
Mellissa Sevigny says
I don’t, but you could if you find that your sausage was really fatty and left an excessive amount of grease in the pan.
Angie Beeler says
I think it was good, but I enjoy a chunkier soup. Next time maybe I will use more vegetables. Also I think it could use more garlic.
Cristi says
Love this recipe!! Been making it for a year – it is an autumn must-have, and so easy! I have substituted apple cider vinegar for the sherry, and it’s just as good.
Thank you!!!
★★★★★
irene says
what is a substitute for the sherry?
Thank you
Sandra West says
Love this!!
★★★★★
Susan says
Very very yummy! I used poultry seasoning because I didnt have any sage and also reduced the liquid by 1 cup. Fantastic winter soup! Thank you!!
★★★★★
Lauriana says
I made this with my leftover pumpkin after making the pumpkin cheesecake cookies. I used only 2 cups of water as well. I didn’t have breakfast sausage, so I made my own with the ground pork I had in the freezer. My boyfriend isn’t big on cauliflower, so I subbed 1 cup of the cauliflower rice for diced zucchini that I had in my fridge. I also didn’t have sherry, so I subbed 1/2 apple cider vinegar and 1/2 water for the required amount of sherry. I tasted it before adding the mascarpone and debated putting it in at all because it was already so tasty. I ended up using only 4 ounces of the mascarpone. It made a huge pot and I am attempting to freeze most of it for later.
★★★★★
Wendy says
Omitted one cup of water as others recommended and loved this soup, as did my husband and son. Didn’t tell them it had pumpkin until after they ate it and said they loved it. Both were surprised since they don’t like pumpkin. Between your site and your cookbook I am now down 45 pounds and have been loving everything I eat. Thanks for all the time you spend to do this, it’s made a true difference in my life!
★★★★★
Candace2 says
Giving this a 5 because I subbed a few things. I didn’t have dry sherry so I used ACV instead. It wasn’t a bad substitution but I probably should have used less. I think the mascarpone is too sweet so I think I’ll use cream cheese next time.
★★★★★
Lori says
This soup was delightful! Thank you for another wonderful recipe.
Elizabeth says
Didn’t have any sage, dried or fresh. Managed with just a bit of thyme and this was amazing! Love it! So easy and I will make again with fresh sage!
★★★★★
Jacquelyn N Vo says
this soup is so delicious! I made it with fresh pumpkin instead and love the flavors! thank you so much!
★★★★★
James says
Not a cauliflower fan. How much will the per serving carb count decline if I omit it? Thank you!
Susan says
This soup was wonderful…nice light balance for lunch or dinner…I thought that it needed a bit more seasoning so I put a 1/4 cup of Vegeta in the soup…If you haven’t heard of Vegeta seasoning this is a must have for your keto diet…I put it on steaks, eggs, soups, you name it..I also put the soup in a blender for a creamier texture…but this soup has all the flavors that is satisfying…
★★★★★
sT says
Just made this. I really questioned putting the water in. I wish, wish, I would not have (and would have read the comments before making the recipe). I ended up adding another can of pumpkin in hopes of rescuing the meal. There is very little pumpkin flavor! I am so bummed with how this turned out. I will eat it because I won’t waste food. I will add red pepper flakes to give it some flavor.
★★
Candace says
I’d never tried a pumpkin or squash soup but the recipes sucked me in. I like a thicker soup, so I took another reviewer’s advice and reduced the amount of water by one cup. The smells is heavenly and it tastes incredible! You mentioned how long this can be stored in the fridge but do you think it would keep well in the freezer?
★★★★★
Mellissa Sevigny says
Yes this should freeze just fine Candace!
Crystal Washington says
This is absolutely delicious! I never have dry sherry for cooking, so I didn’t add it… But I can’t imagine it tasting better! We love sausage in soups so this recipe is a treat for my family. We use Jimmy Dean.
★★★★★
Mitchelle says
Yum Yum !! Im not a fan of pumkin as a vegetable so I replaced it with sweet potato and followed rest of the recipe and I ha e to say it turned out a keeper! Thank-you for shading!
Gina says
Sounds yummy! What can I sub dry sherry with if I don’t have any?
Donna says
Gina, I used white wine, and it was delicious.
Liv says
This is the first keto recipe I’ve tried and I love it! I used one teaspoon dried sage instead of the tablespoon fresh sage that the recipe called for. It’s still excellent, bit I think I’ll use the fresh sage next time.
★★★★★
Amy says
Delicious! This is a perfect fall soup! Thank you so much for this and all of the wonderful recipes you create!
Kirsten says
This is so good! I only had cream cheese in the house so I did sub it in instead of mascarpone but it’s so delish!
★★★★★
M.J. says
I made this soup last night and omitted the sage, because I forgot to buy some at the store. I also reduced the water by one cup. Delicious soup! Loved it and will definitely make again. Thank you!
★★★★★
Karli says
I’ve been looking for a new soup recipe! This one sounds delicious will be making it for football Sunday!
Rhonda says
Oh, yes! This is one to make for the family SOON!
Carla Kaplan says
I haven’t tried making this yet, but it has all the markings or being a ‘keeper’!!! This sounds really, really good!!
Ruth says
I made this following the recipe as written as best I could – had to sub white wine for cooking sherry and rubbed sage for fresh. I researched the best subs and amounts to use for both ingrediens. Although I usually like a thicker soup I LOVED this and will definitely want it again. Very subtle flavors that were so tasty. Thank you for a wonderful recipe! My daughter will want to drain the sausage before proceeding as she likes less fat, but you must try this comforting flavorful soup. And, as a side note, how have I never known about marscapone cheese – it is amazing. Can’t wait to experiment with it.
Alanna says
This looks AMAZING, and I even have some pumpkin in my fridge that needs to be used up!
Cassandra D says
The creamy keto pumpkin & sausage chowder looks really good.
Iris says
I look forward to trying this! One question: is the serving size 1 half cup or 1.5 cups? It reads as 1 1/2 cups so I’m confused. Thanks!
★★★★★
Mellissa Sevigny says
It’s one and one half cups, or 1.5 cups.
Marcus says
Can’t wait to give this a try! Looks delicious!
Kathy Stem says
This sounds fabulous. Can’t wait to try it.