a mug of curried cauliflower pumpkin soup

Curried Cauliflower Pumpkin Soup

Savory, spicy, and creamy, this Curried Cauliflower Pumpkin Soup is the ultimate healthy, naturally low carb comforting soup on a chilly day.

a bowl of soup on a wooden board

Curried Cauliflower Pumpkin Soup – Low Carb, Keto, LCHF, Grain-free, Gluten-free, Sugar-free, Dairy-free, Paleo

Comfort food does not always have to be covered in cheese or sour cream, though I would argue to you that those ingredients are generally pretty fabulous. Now that we are in holiday overload, I find myself making some bad choices or over-doing it at meals. It’s an eating marathon, and don’t get me wrong, I’m all in, but at some point, I have to take a breather.

This Curried Cauliflower Pumpkin Soup marries all those fall and winter flavors but with whole, healthy ingredients. It’s natural lower in carbs, gluten-free, and dairy-free with the use of full-fat coconut milk. This is a dump and go kind of recipe with minimal attention needed. Savor, spicy, and comforting, this soup warms you from the inside out and feels like a clean “break” from all the temptation with whole, real-food ingredients.

three white mugs willed with curried cauliflower soup

How to make Low Carb Cauliflower Soup


  • Coconut oil
  • Cauliflower
  • Pumpkin puree
  • Yellow onion
  • Carrots
  • Garlic
  • Ginger root
  • Yellow curry
  • Cumin
  • Turmeric
  • Cardamon
  • Cayenne
  • Chicken Bone Broth or Vegetable Stock
  • Lemon zest & juice
  • Full-fat coconut milk
a white bowl full of curried cauliflower pumpkin soup with a spoon

Some tips, tricks, and take-aways about the Coconut Milk Cauliflower Soup recipe and process:

Ingredients can be roughly chopped; don’t waste time perfecting. Because the soup is blended before serving, feel free to do a rough chop on everything. I don’t agonize about making sure my ingredients are perfect, just roughly the same size. 

An immersion blender or standard counter blender works fine for blending. Use whatever you have on hand to blend the soup. Believe it or not, I do not own a fancy Vitamix blender, so I’m happy with using my immersion blender for this soup. If you do use a traditional countertop blender, just be careful with blending hot soup! Don’t overfill the carafe and leave some space, otherwise you’ll have a hot soup explosion. You’ve been warned. I’m not paying the medical bill for your scalding.

three white mugs filled with curried cauliflower soup on a wooden board

What do you serve with Dairy-free Cauliflower Soup?

This soup is absolutely tasty on its own, but my husband would argue to you that soup by itself is not a meal. If you are looking for something to round out your meal, consider the following options:

a mug of curried cauliflower pumpkin soup
Yield: 8

Curried Cauliflower Pumpkin Soup

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Savory, spicy, and creamy, this Curried Cauliflower Pumpkin Soup is the ultimate healthy, naturally low carb comforting soup on a chilly day.


  • 2 Tbsp coconut oil
  • 1/3 cup yellow onion, chopped
  • 4 cloves garlic, chopped
  • 1 Tbsp peeled fresh ginger
  • 2 tsp yellow curry powder
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1/4 tsp cardamon
  • 1/4 tsp cayenne
  • 2 medium carrots, chopped
  • 1 large head of cauliflower, cut into florets
  • 32 ounces chicken bone broth or vegetable stock
  • 1/2 cup pumpkin puree
  • 1/2 tsp lemon zest
  • 1 Tbsp lemon juice
  • 1/2 cup full fat coconut milk
  • 1 tsp sea salt, or more to taste
  • 1/2 tsp black pepper


  1. Heat coconut oil in a large stock pot or dutch oven on medium low until melted. Add onion and saute until soft and light brown, about 10 minutes. Stir occasionally to prevent burning. Add garlic and spices and cook until fragrant, about 30 seconds. Add bone broth/stock. Add carrots, cauliflower, and pumpkin. Stir to combine.
  2. Turn heat down to low. Let soup simmer until vegetables are fork tender, about 25 minutes. Remove from heat and allow soup to cool for about 5 minutes. Add lemon juice and zest. Use your immersion blender or pour into a blender carafe. Blend until smooth. Return to the pot and add coconut milk. Salt and pepper to taste. Heat on low until warmed through. Serve immediately.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 155Total Fat: 11gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 1mgSodium: 352mgCarbohydrates: 9gNet Carbohydrates: 5gFiber: 4gSugar: 2gProtein: 8g

Nutrition is provided as a courtesy and calculated to the best of my ability using online databases. It is suggested that you perform your own check to ensure that a recipe fits within the scope of your dietary needs.

Other Low Carb Keto Soup Recipes

Did you make this recipe? Let me know how it turned out! Leave a comment below and make sure to join the @noshinandnumnums community on instagram or facebook and tag me in your cooking pictures! 

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