How to Make a Cozy Low FODMAP Butternut Squash Soup

If you’ve ever craved a silky, comforting squash soup but struggled to find one that’s actually low FODMAP, this recipe will feel like a warm hug. Many classic butternut squash soups rely heavily on garlic, onions, and high-FODMAP broth, but this version gets its incredible flavor from roasted squash, garlic-infused olive oil, and fragrant spices that keep it gentle on digestion.

This is one of my favorite fall and winter meals because it’s simple, freezer-friendly, and customizable. So in this post, I’ll walk you through the best low FODMAP techniques, ingredient swaps, storage tips, and how to get that velvety restaurant-style texture at home.

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Why You’ll Love This Recipe

• 100% low FODMAP and tummy-friendly
• Naturally vegan and gluten-free
• Deep caramelized flavor from roasted squash
• Easy to make with minimal ingredients
• Creamy without any dairy
• Perfect for meal prep and freezing

Ingredients

• 1 1/2 cups butternut squash, diced
• 2 cups kabocha squash, diced
• 1–2 tbsp garlic-infused olive oil
• 1 bunch of scallion greens (green tops only)
• 1/2 tbsp maple syrup
• 1 tsp pink Himalayan salt
• 1/8 tsp ground nutmeg
• 1/8 tsp ground ginger
• 2-3 cups low-FODMAP vegetable broth
• Pumpkin seeds (optional; small sprinkle)
• Fresh parsley, coconut milk (optional), and paprika

Instructions

1. Preheat oven to 400°F (200°C). Toss butternut and kabocha squash with 1 tbsp garlic-infused olive oil, salt, pepper, and maple syrup. Roast for 25–30 minutes, until golden, caramelized, and soft.
2. In a large pot, warm 1–2 tsp garlic-infused olive oil. Add scallion greens and sauté 1–2 minutes until fragrant (don’t brown them).
3. Add veggie broth, roasted squash, broth, nutmeg, and ginger. Simmer for 10 minutes to blend flavors.
4. Use an immersion blender (or carefully transfer to a countertop blender) and blend until silky smooth. Adjust with salt, pepper, or more broth to reach your desired thickness.
5. Top with pumpkin seeds, parsley, paprika, and a drizzle of coconut milk.

Recipe Tips & Tricks

• Roast deeply: More browning = richer flavor.
• Don’t rush blending: The longer you blend, the creamier it gets.
• Thin slowly: Add broth a little at a time until it’s perfect.
• Meal prep tip: Store toppings separately to keep textures fresh.
• Make it richer: Add a small swirl of coconut milk or lactose-free cream.

Storage & Reheating Tips

• Refrigerator: 4–5 days in a sealed jar
• Freezer: Up to 3 months
• Reheat: Low and slow on the stovetop to preserve the silky texture

Frequently Asked Questions

What makes this soup low FODMAP?
We use garlic-infused oil, scallion greens, and low FODMAP broth, avoiding high-FODMAP onion and garlic.

Can I freeze it?
Absolutely! It freezes beautifully for up to 3 months.

Can I use only butternut squash?
Yes, you can, but it won’t be low FODMAP-compliant.

Can I add more vegetables?
Low FODMAP options include carrots, parsnips, or a small amount of celery greens.

Is it vegan?
Yes! And no dairy is needed to achieve creaminess.

Final Thoughts

I hope this cozy, gut-friendly Low FODMAP Butternut Squash Soup becomes a staple in your kitchen. If you try it, please leave a rating and let me know which substitutions you used. If you try it, I’d love to hear how it turned out! Leave a comment below, rate the recipe, and let me know what you think.

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Other Low-FODMAP Recipes You’ll Love

• How to Make Low FODMAP Chicken Enchiladas (Easy & Comforting)
• Easy Low-FODMAP Beef Stew That Warms Your Stomach
• How to Make the Best Low-FODMAP Chicken Noodle Soup (Instant Pot)
• Healthy Low-FODMAP Chicken Curry You’ll Love

Low FODMAP Butternut Squash

A smooth, low-FODMAP roasted squash soup made from butternut and kabocha squash, scallion greens, and garlic-infused oil, blended with warm spices and broth, and topped with optional seeds or herbs.

Servings 4

Prep Time 15 minutes mins

Cook Time 45 minutes mins

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Ingredients

  

• 1.5 cups butternut squash diced
• 2 cups kabocha squash diced
• 1 –2 tbsp garlic-infused olive oil
• 1 bunch of scallion greens green tops only
• 1/2 tbsp maple syrup
• 1 tsp pink Himalayan salt
• 1/8 tsp ground nutmeg
• 1/8 tsp ground ginger
• 2-3 cups low-FODMAP vegetable broth
• Pumpkin seeds optional; small sprinkle
• Fresh parsley coconut milk (optional), and paprika

Instructions

 

• Preheat oven to 400°F (200°C). Toss butternut and kabocha squash with 1 tbsp garlic-infused olive oil, salt, pepper, and maple syrup. Roast for 25–30 minutes, until golden, caramelized, and soft.
• In a large pot, warm 1–2 tsp garlic-infused olive oil. Add scallion greens and sauté 1–2 minutes until fragrant (don’t brown them).
• Add veggie broth, roasted squash, broth, nutmeg, and ginger. Simmer for 10 minutes to blend flavors.
• Use an immersion blender (or carefully transfer to a countertop blender) and blend until silky smooth. Adjust with salt, pepper, or more broth to reach your desired thickness.
• Top with pumpkin seeds, parsley, paprika, and a drizzle of coconut milk.

Course: Soup

Cuisine: American

Keyword: Dairy-Free, Gluten-Free, Low-FODMAP

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