FODMAP-Friendly Butternut Squash Soup
Disclosure: This post may contain affiliate links, which means I may receive a commission if you click a link and purchase something. I only include links for products and services I love and believe in. Please check out my disclosure policy for more details!I still have so much to share here about my low-FODMAP journey. I first started eating a low-FODMAP diet in March 2020, just before it got really hard to gain access to grocery stores. Needless to say, it’s been an interesting few years for all of us!
Because I started the first phase of a low-FODMAP diet in lockdown, I’m still figuring out which foods work for me and which can trigger symptoms. One thing I’ve really grown to enjoy is making my own soup at home. Store-bought and restaurant soup tends to have too much onion and garlic. I think onion especially is a problem for me. Luckily, it’s easy enough to adapt and create low-FODMAP or FODMAP-friendly soups at home based on ingredients that work for you!
This butternut squash soup recipe is very forgiving. I’ve made little changes to it every time I’ve made it, and you can definitely go with or without the apples, which can pose a problem for some people. My favorite part about this soup is that most of the work involves sliding your ingredients on a tray and letting them roast. I have a Vitamix that does most of the heavy lifting, but you could probably get away with a lower-end blender if you’ve roasted your squash well enough.
FODMAP-Friendly Butternut Squash Soup
- Total Time: 1 hour 5 minutes
- Yield: 8 cups 1x
Description
If you end up trying something different with this, let me know! I’d love to hear how you made this your own. In fact, I adapted this recipe from other ones I saw online that were not FODMAP-friendly in any way. And, as always, this recipe is dairy-free! Plus, it’s super easy to make vegan!
Ingredients
- Butternut squash – I used 2 most recently and the recipe I’ll share here made about 8 cups of soup. You could also substitute 1 butternut squash and 2 delicata squash, or use acorn squash, honeynut squash, or pumpkin.
- Carrots (3)
- Apples (2 small)
- Fody vegetable soup base or another vegetable broth
- 1 can coconut milk
- Salt and pepper
- Olive oil
- Seasonings and spices to taste
Instructions
- Preheat oven to 400 degrees
- Cut the squash in half, scoop out the seeds, and place on a large baking sheet. Add salt and pepper and any other seasonings you may like (we’ll do more of this later), and drizzle with olive oil – bonus points if it’s garlic or chili-infused olive oil for some added flavor. Put in the oven for 45-50 minutes or until soft. It’s going to depend on the size of the squash.
- While the butternut squash is roasting, prepare the apples and carrots. Cut the apples in half and remove the seeds. Peel the carrots.
- About 10 minutes into baking the squash, put the apples in and drizzle with olive oil. They should go for about 30 minutes.
- 10 minutes later, add the carrots to the pan, and, you guessed it, drizzle olive oil. These should go for about 20 minutes.
- If you’re using a soup base like Fody, prepare that now. You’ll want 2 cups of vegetable broth base.
- When everything looks soft and ready to blend, take out of the oven. Scoop out the butternut squash and place in your blender with the carrots and apples.
- Add a can of coconut milk to the blender and 2 cups of vegetable broth.
- Blend everything together and add seasonings and spices to taste.
- Enjoy!
Notes
I added salt, pepper, cayenne pepper, a low-FODMAP cajun mix, and some sumac. You could also opt for curry seasoning, pumpkin pie spices, cinnamon, the sky’s the limit! Every time I’ve done this, I’ve added some different elements to it.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Soups
