For anyone who's missed out on comfort foods, this low FODMAP tomato soup brings all the cozy vibes without the gut drama. Roasting carrots, parsnip, and red bell pepper builds natural sweetness and balance from the start, creating a smoother, more comforting upgrade to the canned tomato soup I grew up loving.
I have a whole lineup of low FODMAP soup recipes made for cold nights and real-life schedules. Slow Cooker Low FODMAP taco soup is perfect for busy weeknights, while low FODMAP minestrone soup hits the spot when you want something hearty and veggie-packed.
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Why You'll Love This Recipe
- Creamy, cozy tomato soup without onion or garlic
- Roasted vegetables add natural sweetness and depth of flavor
- Dairy Free option too!
What You'll Need
- Garlic infused olive oil - savory garlic flavor without the FODMAPs
- Carrots + Parsnip + Red Bell Pepper - roasted for natural sweetness and balance.
- Butter - adds richness and cozy mouthfeel
- Canned whole peeled tomatoes - consistent tomato flavor and pantry staple
- Chicken broth - savory depth and ties everything together
- White granulated sugar - balances acidity from the tomatoes
- Kosher salt + ground black pepper - simple, classic seasoning
- Heavy cream - adds creaminess, use lactose free if needed
- Fresh basil - fresh herb flavor + brightens every bowl
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: Roast the vegetables
Preheat the oven to 400 degrees F.
Add the cut-up carrots, parsnips, and red pepper to a parchment-lined baking sheet.
Drizzle with garlic infused olive oil and toss to coat. Roast for about 25 minutes, or until fork-tender with lightly caramelized edges.
Step 2: Start the soup base
While the vegetables roast, place a 5-quart non-reactive pot on the stovetop.
Add the whole tomatoes, butter, chicken broth, sugar, salt, and pepper. Use a potato masher to gently break the tomatoes into smaller pieces.
Step 3: Combine and simmer
Add the roasted vegetables to the pot and stir to combine.
Bring the soup to a gentle boil over medium-low heat, then reduce to a simmer. Cook for 10 to 15 minutes, stirring occasionally.
Step 4: Blend until smooth
Blend the soup using an immersion blender, or carefully transfer it to a blender in small batches. Leave the lid slightly ajar to allow steam to escape, then blend until smooth.
Step 5: Finish and serve
Swirl in the heavy cream until fully incorporated.
Serve warm, topped with freshly cracked black pepper and chopped fresh basil.
Tips and Tricks
Don't Skimp Roasting Time! The caramelized veggies add depth of flavor.
Special Diet Variations
Dairy Free Tomato Soup: Use a dairy free butter or all garlic infused olive oil. Swap the heavy cream for full-fat canned coconut milk or a dairy-free creamer you can tolerate.
Vegan Tomato Soup: Use olive oil instead of butter and vegetable broth in place of chicken broth. Finish with a dairy-free cream option like full-fat coconut cream.
Storing and Reheating
Store - Let the soup cool, then transfer it to an airtight container. Store in the refrigerator for up to 4 days.
Freeze - Cool the soup fully and freeze in freezer-safe containers for up to 3 months. Leave a little room at the top for expansion. Defrost the night before reheating.
Reheat - Reheat gently on the stovetop over low to medium-low heat, stirring often. If reheating from frozen, thaw overnight in the refrigerator for the best texture.
Slow Cooker Option
For busy days, this slow cooker tomato soup option lets you enjoy the same cozy flavor with minimal hands-on time. Roast the vegetables ahead of time, up to 2 days in advance. Add the roasted vegetables, tomatoes, and seasonings to the slow cooker. Cook on low for 6 to 8 hours, depending on when you want the soup to be ready. Before serving, purée the soup and stir in the heavy cream.
Toppings
If you're new around here, let me introduce you to my love for toppings. It's the easiest way to customize everyone's bowl to what they love.
Here are a few of our favorites:
- Fresh Chopped Basil
- Freshly Cracked Pepper
- Gluten Free Crackers
- Gluten Free Cheez-its
- Cubed Grilled Cheese
- Swirl in Low FODMAP Pesto
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.
This recipe is designed to be an IBS friendly tomato soup, using low FODMAP ingredients that are easier on digestion.
- Garlic infused olive oil: Infused oils are low FODMAP because the fructans are not oil-soluble, making this a safe way to add garlic flavor.
- Carrots: Safe up to 1 small or ½ medium (75 grams) per meal.
- Parsnip: I love the sweetness they provide without using onions. They are safe at 1 medium (75 grams) per meal.
- Red Bell Pepper (Capsicum): Safe at ½ cup (43 grams) per meal.
- Butter: Butter is low FODMAP and contains minimal lactose in small amounts.
- Canned whole peeled tomatoes: Safe at ½ cup (100 grams) per meal.
- Chicken broth: Choose an option without onion or garlic.
- Heavy cream: Safe at 2 tablespoons (40 grams) per meal. Other options include lactose free heavy cream, lactose free whole milk, or full fat unsweetened canned coconut cream (dairy free option).
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, when it's made without onion or garlic and with low FODMAP portions of tomatoes. This recipe builds flavor with roasted vegetables instead.
It skips onion and garlic entirely and uses roasted carrots, parsnip, and red pepper for natural sweetness and depth.
Yes, it's naturally gluten free. Just make sure your chicken broth is gluten free as well.
Yes. Swap the heavy cream for full fat unsweetened canned coconut cream or a dairy-free creamer that works for you.
Roasting adds sweetness and helps balance tomato acidity, which makes the soup taste richer without extra ingredients.
A small pinch of sugar or an extra splash of cream at the end can smooth things out.
Yes, this soup freezes well. Thaw overnight in the fridge and reheat gently on the stovetop.
What To Serve With Tomato Soup
A grilled Havarti cheese is the obvious classic pairing and always a hit for lunch or dinner. A simple sandwich with melty cheese and crispy bread makes this soup feel extra comforting.
Or level up the sandwich game with a BLT made with cottage bacon!
Otherwise, skip the sandwich altogether and pair the soup with a fresh green salad and dairy-free ranch dressing.
More Loveable Soup Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Tomato Soup
Equipment
Ingredients
- 1 tablespoon garlic infused olive oil (Note 1)
- 3 medium carrots washed and halved
- 1 large parsnip washed and cut into chunks
- ½ medium red bell pepper seeded and chopped
- 3 tablespoons butter
- 2 28 ounces canned whole peeled tomatoes
- 2 ½ cups chicken broth (Note 2)
- 1 teaspoon white granulated sugar
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- ¾ cup heavy cream lactose free if needed (Note 3)
- Toppings: fresh basil, and freshly cracked black pepper
Instructions
- Preheat the oven to 400 degrees F.
- Line a baking sheet with parchment paper. Add the carrots, parsnips, and red pepper, then drizzle with garlic infused olive oil and toss to coat.
- Roast in the preheated oven for about 25 minutes, or until the vegetables are fork-tender with lightly caramelized edges.
- While the vegetables roast, place a 5-quart non-reactive pot on the stovetop. Add the canned whole tomatoes with juices, butter, chicken broth, sugar, salt, and pepper. Use a potato masher to break the tomatoes into smaller pieces.
- Once the vegetables are done roasting, add them to the pot and stir to combine.
- Bring the soup to a gentle boil over medium-low heat, then reduce to a simmer. Cook for 10 to 15 minutes, stirring occasionally.
- Blend the soup using an immersion blender, or carefully transfer it to a blender in small batches. Leave the lid slightly ajar to allow steam to escape, and blend until smooth.
- Swirl in the heavy cream.
- Serve warm, topped with freshly cracked black pepper and chopped fresh basil.
Venessa Mandelkow says
I had no idea how much I missed tomato soup, until I tried this low FODMAP recipe! It hits all the right notes.
Barb E. says
OK, you may get me to try parsnips with this recipe! I've often craved tomato soup but haven't found or figured out how to make it low FODMAP, or simply low enough dairy. I have a lactose issue so may try something other than heavy cream, and may just use the extra sharp aged cheddar instead of havarti for the grilled cheese.
Thanks for your perfect timing for a new soup recipe, with some upcoming dental work (oh joy)!
Venessa Mandelkow says
Hi Barb - I LOVE parsnips, AND they are a great low FODMAP option. Try the unsweetened coconut cream instead of heavy cream! Let me know what you think of that option. I also think the extra sharp cheddar will work too. It just won't be as melty as havarti, but use what works for you, always! And bummer about the dental work, but this soup will help get you through 🙂 - Venessa