If you've been missing a cozy bowl of pumpkin soup on your low FODMAP diet, this one's for you. This low FODMAP pumpkin soup is creamy, naturally sweet, and filled with warm fall flavors without a drop of dairy or a hint of onion or garlic.
It starts with roasted kabocha squash, sweet potatoes, and carrots brushed with garlic infused olive oil for that perfect flavor hit. Then everything slow cooks in veggie broth with gentle spices like ginger, coriander, and turmeric until it's silky smooth. A swirl of coconut milk brings it all together for a fall soup that's both gut friendly and totally crave worthy.
Whether you serve it as a holiday starter, cozy weeknight dinner, or freezer friendly lunch, it's one of those soups that makes you feel good from the inside out.
If soup season has you reaching for your favorite mug and fuzzy socks, I've got plenty more recipes to keep that cozyness going. Try my Low FODMAP Taco Soup when you're craving something Tex-Mex flavor, or warm up with a bowl of Low FODMAP Chicken Tortilla Soup for a little extra kick. You can also browse all of my Low FODMAP Soup Recipes for more gut friendly comfort that fits your diet and your busy weeknights.
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Why You'll Love This Recipe
- Total comfort food - Creamy, cozy, and full of fall flavor.
- Gut friendly and IBS safe - Made with ingredients that fit the low FODMAP diet, so you can actually enjoy pumpkin soup again.
- Creamy without any heavy cream - Coconut milk and almond milk give it that rich texture while keeping it dairy free.
- Naturally gluten free and vegan - Simple ingredients that work for multiple dietary needs.
- Perfect make ahead meal - The flavor gets even better the next day, and it freezes beautifully.
- Warm and balanced flavor - The roasted veggies bring out the sweetness, while the ginger, coriander, and turmeric add gentle spice.
What You'll Need
- Kabocha Squash - Sometimes called Japanese pumpkin, this variety is rich and naturally creamy. It's also low FODMAP at ⅓ cup (75 grams) per serving, according to Monash University testing.
- Sweet Potatoes - Add body and subtle sweetness. Keep portions to ½ cup (75 grams) per serving for low FODMAP balance.
- Carrots - Bring natural sweetness and extra color. They're safely low FODMAP at 1 small carrot or about 75 grams per serve.
- Garlic Infused Olive Oil - Adds that classic roasted garlic flavor without any actual garlic. Make sure it's strained and contains no garlic pieces.
- Vegetable Broth - Use a low FODMAP broth made without onion or garlic. A homemade or store-bought certified FODMAP Friendly option works best.
- Warm Spices: Ground ginger, coriander, turmeric, cumin, bay leaf, black pepper, and kosher salt give the soup depth and a cozy fall aroma.
- Full-Fat Coconut Milk - Creates a silky texture and mild coconut flavor. Stick to ¼ cup (60 grams) per serve for FODMAP compliance.
- Almond Milk - Adds extra creaminess while keeping the soup dairy free. Choose an unsweetened version and stay within 1 cup (240 grams) per serve.
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: All about the squash
Carefully slice the kabocha squash in half on a sturdy cutting board. Remove the stem if needed, then scoop out the seeds with a spoon. You can discard them or roast them for a little snack later.
Line a baking sheet with parchment paper. Place the squash halves cut side up and drizzle with garlic infused olive oil. Sprinkle with salt and pepper. Roast at 400 degrees F for 45 to 60 minutes or until fork tender and caramelized around the edges.
Step 2: Roast the sweet potatoes and carrots
Peel the carrots and sweet potatoes, then cut them into evenly sized pieces. Arrange them on another parchment-lined baking sheet, drizzle with garlic infused olive oil, and season with salt and pepper. Roast at 400 degrees F for about 30 minutes or until fork tender.
Once roasted, you can continue making the soup right away or refrigerate the roasted vegetables in an airtight container for up to one day.
Step 3: Slow cook the soup
Add the roasted vegetables, vegetable stock, and all the spices to a six-quart slow cooker. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours until everything is soft and fragrant.
Remove the bay leaf. Use an immersion blender to puree the soup right in the slow cooker until smooth. Be careful, the soup is hot. If you're using a blender, puree in small batches and vent the lid slightly to release steam.
Step 4: Add the milk and adjust
Stir in the coconut milk and almond milk. Season with additional salt and pepper to taste. If the soup feels too thick, add more vegetable stock until you reach your preferred texture.
Ladle into bowls and top with a drizzle of coconut milk, roasted pepitas, or a sprinkle of fresh herbs. Serve warm and enjoy a cozy bowl of fall comfort.
Tips and Tricks
Roast Ahead. Roast the vegetables a day in advance and refrigerate in an airtight container until you're ready to cook. This saves time and helps the flavors deepen.
Too Thick? If the soup feels too thick after blending, add a splash of vegetable broth until it reaches your favorite consistency.
Safety First. Hot soup can splatter. Use an immersion blender right in the slow cooker or carefully puree in batches in a high-speed blender.
Ingredient Swaps
- Canned pumpkin puree - If kabocha squash is out of season, use two cans of plain pumpkin puree. Skip the pumpkin pie filling since it's too sweet.
- Almond milk - Swap for lactose-free milk or another low FODMAP option that fits your diet.
- Coconut milk - If you tolerate dairy, heavy cream can be used for an even richer flavor.
- Vegetable broth - Chicken broth also works if you're not keeping it vegan.
Variations
Sweeter Pumpkin Soup: Add a drizzle of maple syrup or a sprinkle of brown sugar to bring out the natural sweetness of the roasted vegetables.
Spicy Pumpkin Soup: Stir in a pinch of cayenne or crushed red pepper flakes for gentle heat. Start small and adjust to taste.
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 of those recipes that actually gets better after a night in the fridge. The flavors settle in and get richer by the next day. Store leftovers in an airtight container for up to four days.
Reheat: Warm gently in a saucepan over medium heat or in a microwave-safe bowl. Give it a good stir halfway through so it heats evenly.
Freeze: This soup freezes like a dream. Let it cool completely, then portion into freezer-safe containers or reusable bags. It'll keep for up to three months and makes the best easy lunch or dinner down the road. (Bonus: it's also budget friendly when you double a batch and freeze half!)
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a 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.
- Turmeric - 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.
- Unsweetened 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
Yes, pumpkin soup can be low FODMAP if you use the right type and portion of pumpkin. This recipe is balanced with other low FODMAP ingredients to stay within safe serving sizes.
Yes, you can swap in plain canned pumpkin puree. Avoid pumpkin pie filling, which has added sugar and spices. The texture may be slightly thicker, so add extra broth if needed.
Garlic itself is high FODMAP, but garlic infused oil gives you the flavor without the FODMAPs. That's why it's a staple in many low FODMAP recipes.
Store in the fridge for up to 4 days or freeze for up to 2 months. Reheat gently on the stove or in the microwave, adding extra broth if it thickens.
This recipe uses almond milk and coconut milk for creaminess while keeping it dairy free.
Try roasted pepitas, fresh herbs like parsley or chives, a drizzle of garlic infused oil, or a dollop of lactose free sour cream.
Yes, this soup is perfect for meal prep. Make it the day before, then reheat when ready to serve. The flavors actually deepen after resting overnight.
What To Serve With Pumpkin Soup
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!
More Loveable 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.
- Roasted Delicata Squash - A tender, flavorful roasted squash with maple syrup and pecans.
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