Cozy Keto Comfort: Instant Pot Pumpkin Soup with Sausage

Fall is here, and what better way to celebrate than with a warm, comforting bowl of soup? But if you’re following a ketogenic diet, you might think pumpkin soup is off-limits. Think again! This Instant Pot Keto Pumpkin Soup with Sausage recipe delivers all the creamy, savory goodness you crave, without the carb overload.

This recipe is a game-changer for several reasons. First, it utilizes the Instant Pot, making it incredibly quick and easy. Second, the addition of sausage provides a satisfying protein boost and a delicious depth of flavor. Finally, and most importantly, it’s designed to be keto-friendly, using low-carb ingredients and smart substitutions.

This soup is perfect for a chilly evening, a quick lunch, or even a holiday appetizer. It’s also incredibly versatile; feel free to customize it with your favorite spices and toppings.

## Why This Recipe Works

* **Low-Carb Pumpkin Power:** Pumpkin, surprisingly, can be enjoyed on a keto diet in moderation. We use it strategically here, balancing its natural sweetness with savory sausage and creamy coconut milk.
* **Instant Pot Magic:** The Instant Pot allows for hands-off cooking and delivers intense flavor in a fraction of the time compared to stovetop methods.
* **Sausage Satisfaction:** Sausage adds a hearty, savory element that complements the sweetness of the pumpkin and keeps you feeling full and satisfied.
* **Creamy Dreamy Texture:** Coconut milk provides a luscious creaminess without the added carbs and sugars found in traditional dairy cream.
* **Customizable Flavor:** This recipe is a blank canvas! Adjust the spices to your liking, and add your favorite toppings for a personalized touch.

## Ingredients You’ll Need

Before we dive into the instructions, let’s gather our ingredients. Here’s what you’ll need for this delicious keto pumpkin soup:

* **1 tablespoon olive oil:** Provides a healthy fat base for sautéing.
* **1 pound Italian sausage (sweet or spicy), removed from casings:** Choose your favorite type of Italian sausage! Spicy sausage adds a nice kick, while sweet sausage provides a more subtle flavor.
* **1 medium onion, chopped:** Adds a savory base flavor.
* **2 cloves garlic, minced:** Enhances the savory notes of the soup.
* **1 teaspoon dried sage:** A classic autumnal spice that complements pumpkin perfectly.
* **½ teaspoon dried thyme:** Adds an earthy, herbal flavor.
* **¼ teaspoon red pepper flakes (optional):** For a touch of heat.
* **1 (15-ounce) can pumpkin puree (not pumpkin pie filling):** Be sure to use pumpkin puree, not pumpkin pie filling, which contains added sugars.
* **4 cups chicken broth:** Provides a flavorful liquid base for the soup. Use low-sodium broth to control the salt content.
* **1 (13.5-ounce) can full-fat coconut milk:** Creates a creamy, dairy-free base. Full-fat coconut milk is crucial for achieving the right consistency.
* **Salt and pepper to taste:** Adjust seasonings to your liking.
* **Optional toppings:**
* **Pumpkin seeds:** Add a crunchy texture and nutty flavor.
* **Crumbled bacon:** Provides a smoky, savory topping.
* **Shredded cheese (cheddar, mozzarella, or parmesan):** Adds a cheesy, melty element.
* **Sour cream or Greek yogurt:** Provides a tangy, cooling topping.
* **Fresh herbs (chives, parsley, or sage):** Adds a pop of color and fresh flavor.

## Step-by-Step Instructions

Now, let’s get cooking! Here’s how to make this easy and delicious Instant Pot Keto Pumpkin Soup with Sausage:

**Step 1: Brown the Sausage**

* Turn your Instant Pot to the “Sauté” function. Add the olive oil to the pot and let it heat up for a minute.
* Add the sausage to the pot and break it up with a spoon. Cook, stirring occasionally, until the sausage is browned and cooked through. This usually takes about 5-7 minutes.
* Remove the sausage from the pot and set it aside.

**Step 2: Sauté the Aromatics**

* Add the chopped onion to the pot and cook, stirring occasionally, until softened, about 3-5 minutes.
* Add the minced garlic, dried sage, dried thyme, and red pepper flakes (if using) to the pot. Cook for another minute, until fragrant.

**Step 3: Add the Remaining Ingredients**

* Pour in the pumpkin puree and chicken broth. Stir to combine, scraping up any browned bits from the bottom of the pot.
* Return the cooked sausage to the pot.

**Step 4: Pressure Cook**

* Close the lid of the Instant Pot and seal the valve.
* Set the Instant Pot to “Manual” or “Pressure Cook” mode and cook on high pressure for 10 minutes.

**Step 5: Release the Pressure**

* Once the cooking time is up, let the pressure release naturally for 10 minutes. Then, carefully quick-release any remaining pressure.

**Step 6: Blend the Soup (Optional)**

* For a smoother soup, you can use an immersion blender to blend the soup directly in the pot. Alternatively, you can carefully transfer the soup to a regular blender and blend until smooth. Be careful when blending hot liquids!
* If using a regular blender, blend in batches to avoid overflow.

**Step 7: Stir in Coconut Milk**

* Stir in the coconut milk until well combined.

**Step 8: Season and Serve**

* Season the soup with salt and pepper to taste. Adjust seasonings as needed.
* Serve hot, garnished with your favorite toppings.

## Tips and Variations

* **Spice it Up:** Add a pinch of cayenne pepper or a dash of hot sauce for extra heat.
* **Add Vegetables:** Consider adding chopped celery, carrots, or bell peppers to the pot along with the onion for added flavor and nutrients.
* **Make it Vegetarian:** Omit the sausage and use vegetable broth instead of chicken broth. Add a can of drained and rinsed chickpeas or white beans for protein.
* **Thicken the Soup:** If you prefer a thicker soup, you can add a tablespoon of almond flour or coconut flour to the pot before pressure cooking. Alternatively, you can simmer the soup on the “Sauté” function after pressure cooking to allow it to thicken slightly.
* **Make it Ahead:** This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
* **Freeze it:** This soup also freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
* **Use Different Sausage:** Feel free to experiment with different types of sausage, such as chorizo, andouille, or even chicken sausage.
* **Add Greens:** Stir in some chopped spinach or kale at the end for added nutrients and color.

## Serving Suggestions

This Instant Pot Keto Pumpkin Soup with Sausage is delicious on its own, but it’s even better with some tasty toppings and accompaniments. Here are a few ideas:

* **Toppings:**
* Crumbled bacon
* Pumpkin seeds
* Shredded cheese (cheddar, mozzarella, or parmesan)
* Sour cream or Greek yogurt
* Fresh herbs (chives, parsley, or sage)
* A drizzle of olive oil
* **Sides:**
* Keto-friendly bread or rolls
* A side salad with a vinaigrette dressing
* Roasted vegetables
* Keto-friendly crackers

## Nutritional Information (Approximate)

*Please note that the nutritional information below is an estimate and may vary depending on the specific ingredients you use.*

* **Serving Size:** 1 cup
* **Calories:** Approximately 250-350
* **Net Carbs:** Approximately 5-8 grams
* **Fat:** Approximately 20-30 grams
* **Protein:** Approximately 15-20 grams

## Recipe Card

**Instant Pot Keto Pumpkin Soup with Sausage**

A creamy, savory, and keto-friendly pumpkin soup made easy in the Instant Pot. Perfect for a cozy fall meal!

**Prep Time:** 10 minutes
**Cook Time:** 25 minutes
**Total Time:** 35 minutes
**Servings:** 6-8

**Ingredients:**

* 1 tablespoon olive oil
* 1 pound Italian sausage (sweet or spicy), removed from casings
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 teaspoon dried sage
* ½ teaspoon dried thyme
* ¼ teaspoon red pepper flakes (optional)
* 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
* 4 cups chicken broth
* 1 (13.5-ounce) can full-fat coconut milk
* Salt and pepper to taste
* Optional toppings: pumpkin seeds, crumbled bacon, shredded cheese, sour cream, fresh herbs

**Instructions:**

1. Turn your Instant Pot to the “Sauté” function. Add the olive oil to the pot and heat for a minute.
2. Add the sausage to the pot and break it up with a spoon. Cook until browned, about 5-7 minutes. Remove and set aside.
3. Add the onion to the pot and cook until softened, about 3-5 minutes. Add garlic, sage, thyme, and red pepper flakes (if using). Cook for 1 minute, until fragrant.
4. Pour in the pumpkin puree and chicken broth. Stir to combine, scraping up any browned bits.
5. Return the cooked sausage to the pot.
6. Close the lid and seal the valve. Set the Instant Pot to “Manual” or “Pressure Cook” mode and cook on high pressure for 10 minutes.
7. Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure.
8. (Optional) Use an immersion blender to blend the soup until smooth, or carefully transfer to a regular blender and blend in batches.
9. Stir in the coconut milk until well combined.
10. Season with salt and pepper to taste. Serve hot, garnished with your favorite toppings.

## Conclusion

This Instant Pot Keto Pumpkin Soup with Sausage is a delicious and easy way to enjoy a classic fall flavor while staying on track with your ketogenic diet. With its creamy texture, savory flavors, and customizable toppings, this soup is sure to become a new favorite. So, grab your Instant Pot and get ready to cozy up with a warm and satisfying bowl of keto-friendly goodness!

Enjoy this recipe and let me know in the comments how it turned out for you!