Low FODMAP Split Pea Soup Recipe

This hearty Low FODMAP Split Pea Soup is made with tender split peas, creamy diced potatoes, fresh carrots, and savory garlic-infused oil. The result is a thick, comforting bowl of soup that delivers classic warm flavors without upsetting your stomach. It is a perfect cozy winter lunch or light dinner and makes enough for 4 servings.

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Low FODMAP Split Pea Soup Ingredients

• 2 tbsp garlic-infused oil (gives garlic flavor without the FODMAPs)
• 4 scallions, green parts only, sliced
• 2 medium carrots, diced
• 2 celery stalks, diced (keep portions small, about 10g per serving)
• 1 1/2 tsp dried thyme
• 1/2 tsp ground cumin (optional, adds warmth)
• 1 bay leaf
• 6 cups (1.4 L) low FODMAP chicken broth (check label for no onion/garlic)
• 3/4 cup (about 150g) dry green split peas, rinsed well
• 1 1/2 cups diced potatoes (adds creaminess while keeping pea portion lower)
• 1 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1–2 tbsp lemon juice (to brighten the flavor at the end)
• Optional: 1–2 tsp smoked paprika or 1/2 cup diced low-FODMAP ham/bacon for a smoky flavor

How To Make Low FODMAP Split Pea Soup

1. Sauté the vegetables: Heat the garlic-infused oil in a large pot over medium heat. Add the green parts of the scallions, diced carrots, and diced celery. Cook for 5–6 minutes until the vegetables have softened.
2. Bloom the spices: Stir in the dried thyme, ground cumin (if using), and the bay leaf. Cook for 30 seconds, stirring constantly, until the spices smell fragrant.
3. Simmer the soup: Add the rinsed split peas, diced potatoes, chicken broth, salt, and black pepper. Bring the liquid to a boil, then reduce the heat to a gentle simmer. Cover the pot partially with a lid.
4. Cook until tender: Let the soup cook for 45–60 minutes. Stir it occasionally to prevent sticking. The soup is ready when the peas are broken down and very soft. Remove the bay leaf.
5. Blend and finish: For a creamier texture, use an immersion blender for 5–10 seconds, or scoop 2 cups into a standard blender and return it to the pot. Stir in the fresh lemon juice. Taste and add more salt or pepper if needed.

Recipe Tips

• Mind the Portion Size: Split peas contain Galacto-oligosaccharides (GOS), which can be high FODMAP in large amounts. This recipe uses potatoes to “bulk up” the soup so you get a hearty bowl while keeping the actual pea serving size within safe limits (about 1/4 cup dried peas per person).
• Rinse the Peas: Always rinse your split peas thoroughly in a fine-mesh sieve before cooking. This washes away dust and debris and helps ensure a cleaner flavor.
• The Potato Trick: Using diced potatoes is a great trick for creamy soups. As they cook, the edges of the potatoes break down, naturally thickening the broth without needing flour or cream.
• Add Smokiness: If you miss the flavor of traditional ham bone soup, adding a teaspoon of smoked paprika creates that signature smoky taste without needing any meat.

What To Serve Low FODMAP Split Pea Soup

This thick soup pairs excellently with a slice of toasted low FODMAP sourdough bread with butter. For a lighter side, serve it with a simple green salad topped with cucumber, radishes, and a maple-mustard vinaigrette. If you want some crunch, top the soup with gluten-free croutons or a sprinkle of pumpkin seeds.

How To Store Low FODMAP Split Pea Soup Leftovers

• Refrigerate: Store the cooled soup in an airtight container in the refrigerator for up to 4 days. The soup will thicken as it sits, so you may need to add a splash of water when reheating.
• Freeze: This soup freezes very well. Place it in a freezer-safe container or bag and freeze for up to 3 months. Thaw it in the refrigerator overnight before reheating.

Low FODMAP Split Pea Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

• Calories: 245 kcal
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 980mg
• Total Carbohydrate: 34g
• Dietary Fiber: 9g
• Sugars: 5g
• Protein: 10g

Frequently Asked Questions

• Are split peas low FODMAP? In small servings, yes. Canned peas are generally lower in FODMAPs, but dried split peas can be tolerated if the serving size is kept small (around 1/4 cup dried per person). This recipe is designed to stay within those safe limits.
• Do I need to soak the split peas? No, split peas cook much faster than whole dried beans. You do not need to soak them overnight; just give them a good rinse before adding them to the pot.
• Can I use vegetable broth instead? Yes, you can use vegetable broth to make this vegan. Just make sure the broth does not contain onion or garlic, as these are common high FODMAP ingredients found in most store-bought broths.

Try More Recipes:

• Low FODMAP Clam Chowder Recipe
• Low FODMAP Cioppino Recipe
• Low FODMAP Chili con Carne Recipe