Creamy Paleo Autumn Soup

Creamy Paleo Autumn Soup 

Note: Serves 2 as a meal, 4 as a first course.

Basic ingredients

  • 3 tbsp. Butter (preferably grass-fed)
  • 1 tbsp. Coconut oil
  • 1 Small onion, chopped
  • 1 lb. Pumpkin or orange veggie(s) of your choice, peeled and cut into 1/2 inch cubes (carrots, butternut squash, sweet potatoes, or even cooked red lentils). Or you can “cheat” with a 15 oz. can of pureed pumpkin.
  • 1 1/2 tsp. Freshly grated ginger
  • 1 tsp. Ground cumin or to taste
  • 1 1/2 tsp. Turmeric powder
  • 1/4 tsp. Cayenne powder (or season to taste)
  • 2 cups Chicken or vegetable stock
  • 1 cup Unsweetened coconut milk or coconut cream
  • 1 tsp. Sea salt (or to taste)
  • Juice and grated zest of one lime
  • Freshly ground black pepper to taste

Garnishes (optional):

3 tbsp. toasted coconut, 3 tbsp. chopped cilantro, or 1/8 cup finely chopped and toasted nuts of choice


  1. Sauté onion and all veggies in oil and butter with herbs and spices until veggies are softened, 7 to 10 minutes. If using pumpkin puree, add only after onion is soft. 
  2. Add stock and cook until the veggies are quite soft. Remove from heat and puree with an immersion blender (or allow to cool enough to use a regular blender). If you are using pumpkin puree you may skip this step if you don’t mind a bit of texture from the onions. Return to pot and bring to a simmer.
  3. Add coconut milk slowly, stirring until well blended and hot (not boiling).
  4. Finish with lime and zest, pepper, and more salt if needed. 
  5. Serve in bowls and garnish with coconut, cilantro, or nuts (optional).

For a full meal, serve with keto crackers (recipe below) and cheese, or make cheese toast with gluten-free or keto-friendly bread of choice. Or, a mixed greens salad is a paleo-friendly option to round out the meal.