Low FODMAP Roasted Pumpkin Soup

Posted on May 15, 2024

Enjoy the rich flavors of autumn with this comforting Low FODMAP Roasted Pumpkin Soup. Roasting the pumpkin intensifies its natural sweetness, while aromatic spices and a hint of garlic-infused oil add depth to this creamy soup. Perfect for chilly days, this recipe is both nourishing and easy to prepare.

Low FODMAP Roasted Pumpkin Soup

Prep time: 10 minutes
Cook time: 1 hour 
Serves: 6


  • 1 small butternut pumpkin/squash, about 2-3 pounds (1-1.5kg)
  • 2 cups low FODMAP vegetable broth
  • 1 cup lactose-free milk or almond milk
  • 1 tablespoon garlic-infused oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • Salt and pepper to taste
  • Optional: chopped chives or green parts of spring onion for garnish


  1. 1.Preheat your oven to 400°F (200°C).
    2. Wash the pumpkin thoroughly, then pierce it several times with a fork or knife to allow steam to escape during cooking.
    3. Place the whole pumpkin on a baking sheet lined with parchment paper or aluminum foil, and roast it in the preheated oven for about 45-60 minutes, or until the pumpkin is tender and easily pierced with a fork.
    4. Once cooked, remove the pumpkin from the oven and let it cool for a few minutes until it’s safe to handle.
    5. Cut the pumpkin in half, scoop out the seeds and stringy pulp using a spoon, and discard them.
    6. Scoop out the flesh of the pumpkin and place it in a bowl, discarding the skin.
    7. In a large pot, heat the garlic-infused oil over medium heat.
    8. Add the ground cumin, ground coriander, and ground ginger to the pot, and stir for about 1 minute until fragrant.
    9. Add the roasted pumpkin flesh, low FODMAP vegetable broth, and lactose-free milk into the pot, stirring well to combine.
    10. Bring the soup to a gentle simmer over medium-low heat, and let it simmer for about 10-15 minutes to allow the flavors to meld together.
    11. Taste the soup and season with salt and pepper according to your preference, adjusting the spices if necessary.
    12. Once heated through and seasoned to your liking, remove the soup from the heat.
    13. Ladle the soup into bowls, and garnish with cracked pepper, lacose free cream and chopped chives or green parts of spring onion if desired.
    14. Serve the pumpkin soup hot and enjoy its comforting flavors.

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!

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