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. Â Simmer 20 minutes.
- Add the mascarpone cheese and sage. Â 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
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!
Augustin says
Great balance of sweet and savory, and I love anything with fresh sage. I also reduced the liquid to make it a thicker soup.
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.