Happy fall, everyone.

This is one of my favorite times of the year. The leaves are changing to beautiful autumn colors and the weather is cooling down, just in time for pumpkin season.

There are so many different things to make with pumpkins, but one of my favorites is a nice warm pumpkin soup — something a little different than pumpkin pie or pumpkin bread.

On a cool fall day or night, enjoy a nice warm bowl of deliciousness. This comforting, simple recipe is quick and easy to make at a moment’s notice, and with the holidays upon us we’re always seemingly in a hurry.

Use fresh pumpkin or pumpkin puree, either way you’re going to love this soup.

Of course, if you use fresh pumpkin, you will have to remove the pulp and seeds. Then, cut the pumpkin in half and bake in a 350-degree oven for about 45 minutes until the flesh is soft and you can mash it for the puree. An added bonus to making the puree from scratch is you can roast the pumpkin seeds and use them as a garnish for the soup.

Soup and a Biscuit

Along with a nice warm bowl of pumpkin soup, I like to make a low-carb biscuit to go with. What is any soup without some sort of bread accompaniment?

You will be surprised at the incredible taste of these biscuits and wonder how they could possibly be low carb. But they are.

I hope you enjoy these delicious recipes and, please, keep warm as the temperature begins to dip.

Low-carb Pumpkin Soup

5 net carbs per serving

Makes six servings


15 ounces pumpkin puree

4 cups chicken broth ( you can also you bone broth if you prefer)

1/2 tsp salt

1/2 tsp pepper

1/2 tsp garlic powder

1 tsp fresh thyme

1/2 cup heavy cream

To Serve:

1/4 cup sour cream

2 Tbsp chopped parsley (fresh or dried)

2 Tbsp roasted, salted pumpkin seeds (pepitas)


Add the pumpkin puree, chicken broth, salt, pepper, garlic powder and thyme to a medium sauce pan. Stir ingredients well to incorporate.

Bring the mixture to a boil then reduce the heat and simmer for about 10 minutes. Remove from the heat and stir in heavy cream.

Garnish with sour cream, parsley and pumpkin seeds.

Low Carb Dinner Rolls

2.3g net carbs per roll

Servings: 6


1 cup shredded mozzarella

1 ounce cream cheese

1 cup almond flour

1/4 cup ground flaxseed

1 egg

1/2 tsp baking soda


Preheat oven to 400 degrees.

Spray a baking sheet with Pam and set aside.

In a medium bowl, melt cream cheese and mozzarella together in microwave for 1 minute.

Stir cheeses together until smooth, then add egg and stir to combine.

In a separate bowl combine almond flour, ground flaxseed and baking soda.

Mix cheese and egg mixture into dry ingredients and stir until dough forms a soft ball (this will be a little sticky, so wet your hands).

Gently roll the dough into six balls. If you like, you can roll the top in sesame seeds for some extra texture and flavor. I like to use everything bagel seasoning for the tops.

Place on a baking sheet and bake 10-12 minutes until golden brown. Let cool for 10 minutes.

(Maureen Hilts is a home cook. She is not certified in low-carb cooking. Her recipes are from her own collection and have been taste-tested by her family and friends. The information she shares is the result of her personal journey. Contact Maureen at lowcarbmtngirl@yahoo.com, or follow her on Facebook at lowcarbmountaingirl.)

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