Low FODMAP Butternut Squash Soup
Warm up this fall with a comforting bowl of low FODMAP butternut squash soup! Perfect for those with IBS, this delicious soup has the rich flavors of butternut squash while keeping things easy on the digestive system.
Whether you are following a low FODMAP diet or just looking for a wholesome, gut-friendly meal, this soup is packed with nutrients and flavor without the ingredients that commonly cause discomfort. I love how smooth and creamy the butternut squash soup is after it’s been blended. It is so comforting and perfect for a chilly fall or winter day.
Why You’ll Love This Recipe!
- FODMAP-friendly: This soup is made with low FODMAP ingredients, making it an excellent option for those following a low FODMAP diet.
- Rich in flavor, butternut squash has a natural sweetness that blends perfectly with savory spices, creating a deliciously comforting soup.
- Nutritious and satisfying: Packed with vitamins A and C, fiber, and antioxidants, it’s a wholesome and filling meal that supports overall health.
- Versatile: You can enjoy it as a light meal, pair it with your favorite sides, or even serve it as an elegant starter for a special occasion.
Why Low FODMAP?
If you have IBS, you’re probably familiar with the low FODMAP diet, which helps reduce symptoms like bloating, gas, and abdominal pain by avoiding certain types of carbs. I used only low FODMAP ingredients, so it’s gentle on digestion while still packed with that wonderful roasted flavor that is so delicious in fall soups.
Low FODMAP Information
I love using the Monash University Low FODMAP app to help me create new recipes. According to the Monash app, as of December 2024, butternut squash is low FODMAP, up to ⅓ cups raw per meal. A high FODMAP serving is ¾ cups, high in fructose and moderately high in fructans.
A low FODMAP serving of this butternut squash soup recipe will be about ⅔ cups since the other ingredients, such as the stock or broth, are low FODMAP. But if you are sensitive to fructose or fructans, start with a smaller portion.
Ingredients
Each ingredient in this soup is chosen to create a flavorful, deliciously rich, and easy-to-digest soup.
- Butternut Squash: Naturally low in FODMAPs and high in fiber, vitamin A, and potassium, roasted butternut squash gives the soup a rich, caramelized flavor.
- Garlic-Infused Olive Oil: Adds the savory taste of garlic without the FODMAPs that come with whole garlic.
- Fresh Sage and Rosemary: Fragrant herbs like sage and rosemary add a comforting, earthy depth.
- Ginger: Brings a subtle warmth that complements the roasted squash while aiding digestion.
- A low FODMAP vegetable or chicken broth keeps the soup IBS-friendly and allows the other ingredients to shine.
Step-by-Step Instructions
Step 1: Start by roasting the butternut squash, which enhances its flavor. Cut the squash in half, remove the seeds, and lightly brush the cut sides with garlic-infused olive oil. Place the squash cut side down on a baking sheet and roast at 400°F (200°C) for 45-50 minutes, until it’s fork-tender.
Step 2: Heat garlic-infused olive oil in a large pot or Dutch oven while the squash cools. Add sage, rosemary, ginger, and sauté for 1-2 minutes until fragrant; be careful not to brown them.
Step 3: Scoop the softened flesh from the squash and add it to the pot with low FODMAP vegetable or chicken broth—season with salt and pepper to taste and stir to combine.
Step 4: Let the soup simmer for about 10 minutes. Then, turn off the heat and blend until smooth. Use an immersion blender directly in the pot, or transfer in batches to a regular blender (be careful with hot liquid—leave room for steam to escape).
Step 5: Taste the soup and add more salt or pepper if needed. Serve hot, garnished with fresh sage, a swirl of sour cream or coconut milk, a few pumpkin seeds, or freshly ground black pepper.
Storage Instructions
Allow the soup to cool completely, then transfer it to an airtight container. Store in the refrigerator for up to 4-5 days. Reheat gently on the stovetop or in the microwave before serving.
To freeze, let the soup cool and portion it into freezer-safe containers or bags, leaving some space at the top for expansion. It will keep well in the freezer for up to 3 months. Thaw in the fridge overnight and reheat on the stovetop when ready to enjoy.
Tips
This soup is simple to make, but these tips can help you get the best results.
- Choose a Ripe Butternut Squash: A heavy, deep orange squash will have the best natural sweetness.
- Roasting Time: Don’t rush the roasting—this step is key to that deep, rich flavor.
- Adjust the Broth: Feel free to add more broth after blending if you prefer a thinner soup.
Serving Suggestions
Enjoy this soup on its own for a light lunch, or pair it with a low FODMAP side like gluten-free crackers or a salad. Garnish with a swirl of sour cream or coconut milk, fresh herbs, or a sprinkle of black pepper.
Conclusion
This Low FODMAP Roasted Butternut Squash Soup is a fall favorite that’s as comforting as it is easy to digest. It’s creamy, smooth, and perfect for cozy evenings.
I’d love to hear your thoughts if you try this recipe. Feel free to leave a comment and let me know if you added any creative touches of your own!
More Soup Recipes
Low FODMAP Butternut Squash Soup
Equipment
- blender
- Baking sheet
- Dutch oven or large pot
Ingredients
- 1 3-pound butternut squash
- 3 tablespoons garlic-infused olive oil divided
- 1 tablespoon fresh sage chopped
- ½ tablespoon fresh rosemary chopped
- 1 teaspoon fresh ginger grated
- 3 cups chicken stock low FODMAP, more for thinner consistency
- ½ teaspoon sea salt
- freshly ground black pepper to taste
- sour cream or canned coconut milk to garnish, optional
Instructions
- Preheat your oven to 400°F (200°C). Cut the butternut squash in half lengthwise, scoop out the seeds, and lightly brush the cut sides with 1 tablespoon garlic-infused olive oil. Place the squash halves cut side down on a baking sheet lined with parchment paper.
- Roast the squash in the preheated oven for 45-50 minutes or until the flesh is very tender and easily pierced with a fork. Remove from the oven and let it cool slightly.
- While the squash cools, heat 2 tablespoons of garlic-infused olive oil over medium heat in a large pot or Dutch oven. Add the fresh sage, rosemary, and grated ginger, stirring for 1-2 minutes until fragrant without browning.
- Scoop the roasted squash flesh from the skins and add it to the pot. Pour 3 to 4 cups of low FODMAP vegetable or chicken broth to reach your preferred consistency. Stir well, breaking up any large squash pieces—season with sea salt and freshly ground black pepper to taste.
- Bring the soup to a gentle simmer and cook for 10 minutes to blend the flavors. Turn off the heat and blend the soup until smooth. If using an immersion blender, blend directly in the pot, adjusting the consistency with more broth as needed. If using a regular blender, let the soup cool slightly, transfer it in batches to the blender, and blend until smooth, leaving a small opening for steam to escape.
- Taste and adjust the seasoning, adding more salt or pepper if desired. Ladle into bowls and garnish with fresh sage leaves, a swirl of sour cream or coconut milk, or freshly ground black pepper, if desired. See notes for low FODMAP portion information.
