Keto from Food Storage: Pumpkin Soup

One of our favorite fall recipes here at the homestead is pumpkin soup.  While I typically make this soup with ingredients from my fridge, I’ve come up with a version that’s just as tasty made from shelf-stable ingredients.


  • 1 T ghee, lard, or coconut oil
  • 1 13oz can chicken breast
  • 2 4oz cans sliced mushrooms
  • 1 T dried onion flakes
  • 1 t sea salt
  • ¼ t black pepper
  • ¼ t grunlated garlic
  • ½ t crushed red pepper flakes
  • 1 15oz can pumpkin
  • 1 qt chicken broth or stock
  • ½ c canned cream or coconut cream


  1. In a heavy 2-quart pot, melt oil of choice.  Drain chicken and mushrooms and add them to the pot.  Add salt, pepper, garlic, crushed red pepper flakes, and onion flakes.  Cook on medium heat until meat is browned and fragrant.
  2. Add the canned pumpkin and stir.  Add the chicken broth and stir again.  Increase heat to medium-high, and once the soup starts to bubble, reduce heat to medium-low and simmer for 20-25 minutes.
  3. Add the cream or coconut cream and allow the soup to continue cooking for another 5-10 minutes.  Serve.

Notes: When I make this soup for my family, I prefer to use Italian sausage and fresh red onion.  Although I haven’t tried it, I think this soup would taste great with any canned poultry, beef, pork, or game.  I don’t think it’d work with canned fish, but experimenting never hurt anyone, I suppose.

And here’s the recipe on which I based my food storage version.

Sarah’s Pumpkin Soup with Italian Sausage

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