Low FODMAP Butternut Squash Soup Recipe

This creamy Low FODMAP Butternut Squash Soup is made with diced butternut squash, carrots, potatoes, leek greens, and garlic-infused olive oil. The result is a smooth, savory, and slightly sweet meal that is gentle on your stomach. It makes a perfect cozy lunch or light dinner for four people during the fall and winter seasons.

Low FODMAP Butternut Squash Soup Ingredients

• 2 heaped cups peeled, diced butternut squash
• 1 medium carrot, sliced
• 1 small white potato, peeled and diced
• 1 cup chopped leek greens (green tops only, no white bulb)
• 3 tablespoons garlic-infused olive oil, divided
• 4 cups low FODMAP vegetable or chicken stock
• 1 cup lactose-free milk (or low FODMAP plant milk)
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon ground nutmeg (optional)
• Salt and freshly ground black pepper, to taste
• Optional toppings: Lactose-free yogurt, fresh chives, or toasted pumpkin seeds

How To Make Low FODMAP Butternut Squash Soup

1. Prep the veggies: Peel and dice the butternut squash and potato into small cubes. Slice the carrot thinly and chop the green leek tops (discarding the white bulbs).
2. Sauté the aromatics: In a large pot, heat 2 tablespoons of the garlic-infused oil over medium heat. Add the leek greens and a pinch of salt. Cook for 3–4 minutes until soft and fragrant.
3. Add the vegetables: Stir the squash, carrot, and potato into the pot. Mix well to coat the vegetables in the flavored oil and leeks. Cook for another 2–3 minutes.
4. Season and simmer: Add the dried thyme, rosemary, nutmeg, and black pepper. Pour in the stock and bring to a gentle boil. Reduce the heat to low and simmer for 20–25 minutes until the vegetables are very soft.
5. Blend the soup: Turn off the heat. Use an immersion blender (stick blender) to puree the soup directly in the pot until smooth. If using a regular blender, blend in small batches carefully.
6. Add the creaminess: Stir in the lactose-free milk and the remaining 1 tablespoon of garlic-infused oil. Heat gently on low for 2–3 minutes, but do not let it boil.
7. Taste and serve: Taste the soup and add more salt or pepper if needed. Ladle into bowls and garnish with your favorite toppings like chives or pumpkin seeds.

Recipe Tips

• Use Leek Greens Only: The white bulb of the leek contains high amounts of fructans, which can upset sensitive stomachs. Using only the dark green leaves gives you onion flavor without the FODMAPs.
• Garlic-Infused Oil is Key: Real garlic cloves are high FODMAP, but the carbohydrates that cause issues do not dissolve in oil. Using strained garlic-infused oil adds safe, rich garlic flavor.
• Don’t Overboil the Milk: After adding your lactose-free milk or plant milk, only heat the soup gently. Boiling it vigorously can cause the milk to separate or curdle.
• Check Your Stock: Store-bought stocks often contain hidden onion or garlic powder. Always read the label to ensure it is FODMAP-friendly, or make your own at home.

What To Serve Butternut Squash Soup

This soup is light yet satisfying, making it a great centerpiece for a meal. Serve it with a slice of toasted gluten-free sourdough bread or low FODMAP crackers for dipping. For a more filling meal, pair it with a grilled chicken breast or a simple green salad with arugula, cucumber, and a maple-mustard dressing.

How To Store Butternut Squash Soup Leftovers

• Refrigerate: Let the soup cool completely, then store it in an airtight container in the refrigerator for up to 4 days.
• Freeze: Pour the cooled soup into a freezer-safe container or bag. It will stay fresh for up to 3 months. Leave a little space at the top of the container because the liquid will expand when frozen.

Low FODMAP Butternut Squash Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1.5 cups)

• Calories: 185 kcal
• Total Fat: 11g
• Saturated Fat: 2g
• Cholesterol: 5mg
• Sodium: 650mg
• Total Carbohydrate: 19g
• Dietary Fiber: 4g
• Sugars: 5g
• Protein: 4g

Frequently Asked Questions

• Is this soup vegan? Yes, if you use vegetable stock and a plant-based milk option like almond milk or rice milk. Make sure your plant milk does not contain high FODMAP ingredients like inulin.
• Can I use frozen butternut squash? Yes, frozen squash is a great time-saver! Because frozen squash is usually blanched before freezing, it may cook slightly faster than fresh squash.
• What if I don’t have an immersion blender? You can use a standard countertop blender. Transfer the hot soup in small batches. Leave the lid vent open and cover it with a folded kitchen towel to let steam escape so pressure doesn’t build up.

Try More Recipes:

• Low FODMAP Black Bean Soup Recipe 
• Low FODMAP Beef Stew Recipe
• Low FODMAP Beef and Barley Soup Recipe

Low FODMAP Butternut Squash Soup Recipe

Recipe by Sabrine HajriCourse: SoupsCuisine: American

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

300

kcal

This creamy Low FODMAP Butternut Squash Soup features a rich blend of squash, carrots, and potatoes without any onion or garlic pieces. It uses garlic-infused oil and leek greens for maximum flavor that is safe for sensitive stomachs.

Ingredients

• 2 heaped cups peeled, diced butternut squash
  

• 1 medium carrot, sliced
  

• 1 small white potato, peeled and diced
  

• 1 cup chopped leek greens (green tops only)
  

• 3 tbsp garlic-infused olive oil, divided
  

• 4 cups low FODMAP vegetable or chicken stock
  

• 1 cup lactose-free milk (or low FODMAP plant milk)
  

• 1/2 tsp dried thyme
  

• 1/2 tsp dried rosemary
  

• 1/4 tsp ground nutmeg (optional)
  

• Salt and black pepper, to taste

Directions

• Prep: Dice squash and potato, slice carrot, and chop leek greens.
  
• Sauté: Cook leek greens in 2 tbsp oil in a large pot for 3-4 minutes.
  
• Simmer: Add veggies, herbs, and stock. Simmer for 20-25 minutes until soft.
  
• Blend: Puree soup until smooth using an immersion blender.
  
• Finish: Stir in milk and remaining 1 tbsp oil. Heat gently and serve.