A bowl of warm low FODMAP pumpkin soup is a perfect option for fall. Perfectly roasted pumpkin, sweet potatoes, and carrots brushed with garlic infused olive oil. Then slow cooked in a vegetable stock with warm spices and pureed until smooth. Add coconut milk and it is the perfect creamy soup for anyone on a low FODMAP diet!

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Why You'll Love This Recipe
- Perfect combination of sweet and spicy
- Creamy without any cream
- Gluten Free, Low FODMAP, and Vegan
Featured Ingredients
- Kabocha Squash - The best creamy fresh pumpkin option.
- Sweet Potatoes - Compliments the kabocha squash.
- Carrots - Add additional sweetness to the soup.
- Garlic Infused Olive Oil - Perfect way to add garlic flavor to roasted vegetables without actual garlic!
- Salt and Pepper - Sprinkle over the veggies before roasting in the oven.
- Vegetable Broth - Keep this soup vegetarian.
- Spice Mix: A warm collection of spices complimenting the roasted squash, potatoes, and carrots.
- Ground Ginger
- Ground Coriander
- Tumeric
- Cumin
- Bay Leaf
- Ground Black Pepper
- Kosher Salt
- Almond Milk - Perfect to add more creaminess.
- Full-Fat Coconut Milk - Adds just a subtle coconut flavor and creaminess.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Carefully slice the kabocha squash in half with a sharp knife on a cutting board. With a spoon, scrape out the pumpkin seeds and discard them.
Step 2: On a baking sheet, cover it with a piece of parchment paper. Drizzle the garlic-infused olive oil over the kabocha squash. Keep facing up so the insides can get caramelized. Next, sprinkle salt and pepper over the squash. Roast in a 400 degree F oven for 45-60 minutes or until fork tender.
Step 3: Next, peel the carrots and sweet potatoes. Dice into similar-sized pieces. Place the diced pieces on a parchment-covered baking sheet. Drizzle garlic infused olive oil over the potatoes and carrots. Sprinkle salt and pepper. Roast in a 400 degree F oven for 30 minutes or until fork tender.
Step 4: Remove the roasted vegetables from the oven. At this point, you can set them aside in an airtight container in the refrigerator until you are ready to make the soup or proceed to make the soup.
Step 5: In a six-quart slow cooker, add vegetable broth, spices, add roasted vegetables. Cover and set the heat on low for 6-8 hours or high for 3-4 hours.
Step 6: Remove the bay leaf. Use an immersion blender to puree the pumpkin soup until smooth. Be careful, the soup is very hot. If you do not have an immersion blender, use a high-speed blender to puree it in batches.
Step 7: Next, add the coconut milk and almond milk. Stir and add salt and pepper. If the soup is too thick, add additional vegetable broth.
Step 8: Pour into a bowl and top with additional coconut milk and pepitas. Serve immediately.
Tips and Tricks
Roast the vegetables in advance to save time. Refrigerate in an airtight container until ready to make the soup. Use within a day for best results.
Make the soup a day in advance to allow the flavor to meld. Do not add the almond milk or coconut milk until thirty minutes before serving. It tastes better the day after it is made!
Ingredient Swaps
- Canned Pumpkin Puree - Cannot find kabocha squash? Swap in two cans of pumpkin puree! Do not use pumpkin pie puree - the seasoning will be too sweet.
- Almond Milk - Swap with milk higher than 1% if you can tolerate dairy or a lactose free option.
- Coconut Milk - Again, if you can tolerate dairy, feel free to use heavy cream for a creamier option.
Variations
Sweeter Pumpkin Soup: Want to add some sweeter notes to the pumpkin soup? Drizzle in a tablespoon of maple syrup or brown sugar.
Spicy Pumpkin Soup: Add a small amount of cayenne pepper or red pepper flakes to the soup. Start with a small amount and taste. Cayenne pepper can sneak up on you!
Topping Options
- Pepitas - Roasted and salted shelled pumpkin seeds.
- Coconut Milk - Save a bit of coconut milk and drizzle some into the soup for a pretty swirl. Or make hearts with dots and run a toothpick in one direction.
- Crumbled Bacon - This is a delicious option, but it will make the soup no longer vegan.
- Fresh Options: Chopped parsley or microgreens add a beautiful color and texture.
Storing and Reheating
Store: Pumpkin soup is one recipe that tastes even better the next day. All the flavors meld together! Store any leftovers in an airtight container in the refrigerator.
Reheat: Heat in a microwave-safe container or a saucepan on the stove. Stir halfway between the cook time so there are no cold spots.
Freeze: Pumpkin soup freezes beautifully too. I love to package up any soup leftovers in a freezer-friendly container and freeze. Perfect for lunch next month or even two months from now. Always having great healthy lunch options in the freezer helps to keep our grocery budget in check.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Kabocha Squash/Japanese Pumpkin/Kent Pumpkin - Safe at ⅓ cup or 75 grams per meal.
- Sweet Potatoes - Safe at ½ cup or 75 grams per meal.
- Carrots - Safe at 1 small or 75 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Vegetable Broth - Use a low FODMAP option without onion or garlic.
- Spices
- Ground Ginger - Dried ginger has not been tested, but fresh ginger has been tested safe at 1 teaspoon or 5 grams per meal.
- Ground Coriander - Safe at 1 teaspoon or 2 grams per meal.
- Tumeric - Safe at 1 teaspoon or 2 grams per meal.
- Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Bay Leaf - Safe at 1 leaf or 1 gram per meal.
- Almond Milk - Safe at 1 cup or 240 grams per meal.
- Full-Fat Coconut Milk - Safe at ¼ cup or 60 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Kabocha squash, also called Kent pumpkin, Japanese pumpkin, and canned pumpkin, has been tested by Monash University to be safe at ⅓ cup or 75 grams per meal.
Meal Planning
This creamy pumpkin soup recipe would pair perfectly with a green salad topped with a simple low FODMAP Italian dressing, glazed ham steaks, and oven roasted vegetables. Serve it at your holiday table as an easy vegan soup and low FODMAP option. Bonus: it is also dairy free and gluten free!
Need other low FODMAP soup recipes? Discover a new favorite or an old classic but adapted to a low FODMAP recipe.
Additional Fall Season Recipes
- Glazed Pork Tenderloin - A delicious roasted pork tenderloin with maple syrup, orange juice, and spices.
- Wild Rice and Ham Casserole - Nutty wild rice blend in a cheesy sauce with diced ham.
- Chicken Tortilla Soup - A spicy fiber-filled soup with canned pumpkin.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Pumpkin Soup
Equipment
Ingredients
- 2-3 pounds kabocha squash, about 3 cups (Note 1)
- 3 large carrots
- 2 large sweet potatoes
- 2 tablespoons garlic infused olive oil (Note 2)
- ½ teaspoon ground black pepper divided
- 2 ½ teaspoons kosher salt divided
- 1 teaspoon ground cinnamon
- ½ teaspoon pumpkin pie spice mix
- ½ teaspoon ground ginger
- 1 teaspoon ground coriander
- ¼ teaspoon turmeric
- 1 teaspoon cumin
- 1 bay leaf
- ½ cup unsweetened almond milk (Note 3)
- 1 13.5 ounces canned unsweetened coconut milk
- 3-4 cups vegetable broth
Instructions
- Preheat the oven to 400 degrees F.
- Carefully slice the kabocha squash in half with a sharp knife on a cutting board. Remove the stem. With a spoon, scrape out the pumpkin seeds and discard them.
- Cover a baking sheet with parchment paper. With the squash facing up, drizzle the garlic-infused olive oil over the kabocha squash. Next, sprinkle salt and pepper. Roast in a 400 degree F oven for 45-60 minutes or until fork tender.
- Next, peel the carrots and sweet potatoes. Dice both into similar-sized pieces. Place the diced pieces on a parchment-covered baking sheet. Drizzle garlic infused olive oil over the sweet potatoes and carrots. Sprinkle salt and pepper. Roast in a 400 degree F oven for 30 minutes.
- Remove the roasted vegetables from the oven. At this point, you can set the roasted vegetables aside in an airtight container until you are ready to make the soup or proceed to make the soup.
- In a six-quart slow cooker, add 3 cups of vegetable broth and the spices. Next, add the roasted vegetables. Set the slow cooker temperature to low for 6-8 hours or high for 3-4 hours.
- Remove the bay leaf. Use an immersion blender to puree the pumpkin soup until smooth. Be careful, the soup is very hot. If you do not have an immersion blender, use your blender to puree it in batches.
- Next, add the coconut milk and almond milk. Stir and add in the other half of the salt and pepper. Taste and adjust the salt and pepper level. If the soup is too thick, add additional vegetable stock to thin and stir.
- Pour soup into a bowl and top with additional toppings if desired. Serve immediately.
Whitney says
It doesn’t say how much vegetable stock in this recipe.
Venessa Mandelkow says
Thanks for letting me know! The recipe has been updated to include the vegetable stock/broth. -Venessa