Pumpkin Soup for the Soul

It’s finally that time again and I couldn’t be more ready: Soup, yes that’s what I’m talking about. I could pretty much eat soup of any kind year round but, for sure, September is the official kick-off for pumpkin soup season in my house.

I have quite a few soups in my cookbook and almost all of them start with homemade chicken bone broth. Bone broth is rich in minerals and healing compounds like collagen, glutamine, glycine and proline. It also has the capacity to heal your gut and reduces intestinal inflammation

I always use pasture-raised, organic chickens and if I have any on hand, I’ll throw some chicken feet into it, too. I know that sounds completely gross to most of you and I had to get over the ick factor myself. But once I did, it added a whole new level of richness to the broth.

Why would you want to put feet in your broth? Because that’s where a majority of the collagen and calcium are. These two things combined pack a powerful boost for bones, especially in women over the age of 40. Ain’t nobody got time for brittle bones.

So, if you are going to have soup, making it with your own homemade bone broth is definitely the way to go. 

My pumpkin soup recipe calls for bone broth and lucky for you, I created 2 step-by-step videos on how to make your own. Trust me, if it was difficult, I never would have tried it, let alone continue to make it. Click on the links below to see just how easy it is!

And now for the star of the show, my Perfect Pumpkin Soup

Perfect Pumpkin Soup


  • 1 largish sugar pumpkin ( You’ll need about 4 cups of cooked pumpkin) Or for an easier version, 2 cans of organic pumpkin (no other ingredients) in BPA-free cans
  • 24 ounces of bone broth
  • 2 tbsp. of coconut cream (the thick stuff at the top of canned coconut milk or they have small cans of coconut cream)
  • 1 medium yellow onion chopped
  • 2 large cloves of garlic chopped
  • 1 tbsp. coconut oil plus some extra for spreading
  • 1 ¼ tsp of salt***
  • ¼ tsp of cracked pepper
  • ¼ tsp of cinnamon
  • 1/8 tsp of nutmeg

***If you are using packaged broth, you may want less salt because there is a lot of sodium in stuff like that. Do it to taste in cases like this.


Preheat oven to 350 degrees.

Note: If you are using canned pumpkin, skip to adding pumpkin to garlic and onions**

Cut pumpkin in half and scoop out the seeds. I used a knife to cut around the seeds to make it easier to scoop. With a butter knife, spread a thin layer of coconut oil onto the fleshy rim of the pumpkin. Place the pumpkin halves face down on a baking dish or pan lined with parchment paper and cook for 40-50 minutes until a knife pierces the outer skin easily.

In a big pot, saute onions and garlic in a tablespoon of coconut oil over medium heat.

After pumpkin has cooled for 10 minutes, scoop out 4 cups of the cooked pumpkin.

Add the pumpkin and the broth to the garlic and onions and mix well** 

Add in seasonings and bring it to a boil. Turn the heat down to a simmer and cook for 30-45 minutes.  

Stir occasionally.

With an immersion blender, or in batches in a blender, mix until smooth. Add the coconut cream and mix in well.

Serve with a dash of cinnamon and cracked pepper on top.

For more recipes like this, check out my Ketogenic Cookbook, Kickin It In The Kitchen Ketogenic StyleHERE.