Low-FODMAP Butternut Squash Soup

Butternut Squash Soup

A low FODMAP diet seems to allow for small amounts of butternut squash.



  • 1 large or 2 medium size butternut squashes
  • 2 tbsp. extra virgin olive oil
  • 1 onion
  • 4 cloves garlic
  • 2 sprigs sage
  • 4 cups chicken or vegetable stock (confirm that the stock does not contain onion or garlic)
  • 4 tbsp. butter
  • 1 tsp. dried parsley
  • 1 bay leave
  • 2 – 3 tsp. salt
  • 1 tsp. ground pepper
  • 1/2 tsp. peppercorns
  • 1 tsp. nutmeg, and more to taste as needed
  • 2 tbsp. heavy cream, as tolerated
  • Sour cream, as needed and tolerated


  1. Preheat the oven to 350 degrees F. Line two baking sheets with aluminum foil.  Cut the butternut squash at the neck, and then down the middle.  Scoop out the insides of the bulb and discard.  Cut the neck into 1 inch slices.  Drizzle olive oil, salt and pepper on each section of the squash and flip the bulbs face down.  Under each bulb, place onion, garlic and sage (this will allow the onion and garlic to roast and provide flavor to the squash without having to cook the remainder of the meal with it). Place in the oven and cook for about 1 hour, or until tender, flipping the squash as needed throughout.
  2. Remove the squash from the oven and scoop from the skin, chopping into 1 inch squares.
  3. Add the additional olive oil, roasted squash,  1 1/2 teaspoons salt, 1/2 teaspoon peppercorns, parsley and bay leaves into a large saucepan and simmer for about 30 minutes.
  4. Remove from the heat and remove the bay leaves from the soup.  Puree with an immersion blender.  Stir in the nutmeg and heavy cream until nicely blended.  Season with additional salt and pepper as needed.
  5. Serve with a dollop of sour cream if you like 🙂

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