Last updated on April 15th, 2025
This Pumpkin Sausage Soup is the ultimate comfort food – a merging of seasonal flavors that feels like fall vibes in a warm bowl. The combination of spicy Italian sausage and creamy pumpkin might sound unexpected, but trust me, you won’t believe how good it tastes together.
Why You’ll Love This Soup
The rich, velvety pumpkin base gets a kick of heat from the sausage, creating a perfect balance of sweet and spicy. At just 7g net carbs per bowl, it’s a keto-friendly option that doesn’t sacrifice flavor or satisfaction.
Best of all, it’s a one-pot wonder that comes together in under 45 minutes, making it perfect for busy or lazy days (not judging).
The addition of fresh spinach not only adds a pop of color but also sneaks in some extra nutrients. Nourishing as it is delicious, this soup is guaranteed to impress.
Ingredients You’ll Need
- 1 pound Italian sausage (hot or mild, depending on your preference)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
- 4 cups chicken broth
- 1 cup heavy cream
- 2 cups fresh spinach
- 1 teaspoon dried sage
- 1/2 teaspoon dried thyme
- 1/4 teaspoon nutmeg
- Salt and pepper to taste
Optional
- Pumpkin seeds, fresh herbs, cream swirl (for garnish)
How to Make This Soup
- Brown the Sausage: In a large Dutch oven or soup pot, heat olive oil over medium heat. Remove sausage from its casing and brown it, breaking it up into small pieces with a wooden spoon (about 8-10 minutes). Don’t rush this step – those browned bits will add incredible flavor to your soup.
- Build the Base: Add diced onions to the pot with the sausage and cook until they become translucent (about 5 minutes). Add minced garlic and cook for another minute until fragrant. The aromatics will create a beautiful foundation for your soup.
- Create the Soup: Add the pumpkin puree and stir to combine with the sausage mixture. Slowly pour in the chicken broth while stirring to incorporate everything smoothly. Add sage, thyme, and nutmeg. Bring to a gentle simmer.
- Simmer and Season: Let the soup simmer for about 20 minutes, allowing the flavors to meld together. The pumpkin will break down slightly, creating a silky texture that’s absolutely divine.
- Finish with Cream: Reduce heat to low and stir in the heavy cream. Add the fresh spinach and stir until just wilted. Taste and adjust seasoning with salt and pepper as needed.
How to Serve
Serve this gorgeous soup piping hot, garnished with a few toasted pumpkin seeds for crunch and a swirl of cream for extra richness. A sprinkle of fresh herbs adds both color and flavor. For the complete fall experience, pair it with a slice of crusty low-carb bread or a simple green salad.
How to Store
This soup keeps in the refrigerator for up to 4 days, so it’s good for meal prep. The flavors actually develop and deepen over time, so don’t be surprised if it tastes even better the next day!
If you’re planning to freeze it, I recommend doing so before adding the cream and spinach. When ready to serve, thaw completely, reheat gently, and add the cream and fresh spinach just before serving.
Comfort for the Cold
This Pumpkin Sausage Soup is a unique and satisfying dish. Hearty, filling, and absolutely delicious, I can’t stress enough how great of a way this is to welcome cooler months.
Ladle up a bowl of this comforting creation, and savor every spoonful of autumn goodness!
PrintPumpkin Sausage Soup
- Total Time: 45 mins
Ingredients
- 1 pound Italian sausage (hot or mild, depending on your preference)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
- 4 cups chicken broth
- 1 cup heavy cream
- 2 cups fresh spinach
- 1 teaspoon dried sage
- 1/2 teaspoon dried thyme
- 1/4 teaspoon nutmeg
- Salt and pepper to taste
Optional
- For garnish, pumpkin seeds, fresh herbs, cream swirl
Instructions
- Heat olive oil over medium heat in a large Dutch oven or soup pot. Remove sausage from its casing and brown it, breaking it into small pieces with a wooden spoon (about 8-10 minutes). Don’t rush – the browned bits will add great flavor.
- Add diced onions and cook until translucent (about 5 minutes). Add minced garlic and cook for another minute until fragrant.
- Stir in pumpkin puree with the sausage mixture. Slowly pour in chicken broth, stirring to combine. Add sage, thyme, and nutmeg. Bring to a gentle simmer.
- Let the soup simmer for about 20 minutes, allowing the flavors to meld and the pumpkin to break down into a silky texture.
- Reduce heat to low, stir in heavy cream, and add fresh spinach, stirring until just wilted. Taste and adjust seasoning with salt and pepper as needed.
