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low FODMAP butternut squash in a bowl with fresh sage.

Low FODMAP Butternut Squash Soup

Veronica Thompson
Warm up 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.
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Prep Time 15 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 20 minutes
Course Soup
Cuisine American
Servings 12
Calories 54 kcal

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.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. They can be reheated gently on the stovetop or in the microwave, stirring occasionally.
Low FODMAP Information: 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 will be about ⅔ cups of soup 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 and monitor your symptoms.

Nutrition

Calories: 54kcalCarbohydrates: 2gProtein: 2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 2mgSodium: 183mgPotassium: 67mgFiber: 0.1gSugar: 1gVitamin A: 13IUVitamin C: 0.2mgCalcium: 6mgIron: 0.2mg
Keyword Low FODMAP Butternut Squash Soup, Roasted Butternut Squash Soup
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