10 Low FODMAP Soup Recipes for Gentle, Flavorful Bowls

Low FODMAP soup recipes are built to deliver warmth and body without the usual onion and garlic that can leave a stomach feeling off. A good stock, tender vegetables, and the right fat do the heavy lifting, so your bowl still tastes rich and satisfying. The versions below take that in ten genuinely different directions, from creamy tomato to bright lemon rice and slow-simmered beef.

Start with Classic Chicken and Carrot Soup for the benchmark bowl, Thai Pumpkin Coconut Soup for fragrant creaminess, Lemon Chicken and Rice Soup for brightness, and Green Bean and Potato Minestrone for big-batch meals.

Which Low FODMAP Soup Should You Make?

Classic Chicken and Carrot Soup

This is the one to make when you want the classic sit-down bowl, with real chicken flavor and no fussy techniques. I keep the broth light and the vegetables chunky so it works as a main, not just a starter.

Ingredients (makes 4 servings)

• Boneless skinless chicken thighs: 450 g (1 lb)
• Carrots, sliced: 300 g (3 medium)
• Yukon gold potatoes, diced: 300 g (2 medium)
• Zucchini, diced: 200 g (1 medium)
• Garlic-infused olive oil: 2 tbsp
• Low FODMAP chicken stock: 1.5 L (6 cups)
• Fresh thyme: 2 sprigs
• Bay leaf: 1
• Scallion greens, sliced: 2 tbsp
• Salt and black pepper: to taste

Instructions

Step 1: Season the 450 g (1 lb) chicken thighs with salt and black pepper, then warm half of the 2 tbsp garlic-infused olive oil in a large pot over medium-high heat. You want the oil shimmering before you lay the chicken in. Brown the chicken for about 4 minutes each side, until it releases easily from the bottom.

Step 2: Move the chicken to a plate. Add the remaining garlic-infused oil along with the 300 g (3 medium) carrots and 300 g (2 medium) potatoes, and cook for 6 minutes, stirring often, until the carrots start to soften at the edges. You will smell the thyme and garlic oil before the vegetables take on any deep color.

Step 3: Pour in the 1.5 L (6 cups) low FODMAP chicken stock, drop in the 2 thyme sprigs and the bay leaf, and return the chicken with any juices. You want it at a gentle simmer for 20 minutes, until the chicken is cooked through and the potatoes are tender.

Step 4: Lift out the chicken, and you can shred it with two forks once it is cool enough to handle. Return the shredded chicken to the pot along with the 200 g (1 medium) zucchini, and simmer for 5 more minutes so the zucchini softens without losing its shape.

Step 5: Stir in the 2 tbsp scallion greens and taste for salt. You can ladle the soup into bowls while it’s hot, and serve it with a little extra black pepper on top.

Creamy Tomato and Basil Soup

This one leans on a quick simmer and a good blender for a velvety tomato soup, with no heavy cream. The basil goes in at the very end so it stays bright.

Ingredients (makes 4 servings)

• Canned whole peeled tomatoes: 800 g (28 oz)
• Carrot, diced: 100 g (1 medium)
• Red bell pepper, diced: 150 g (1 medium)
• Lactose-free whole milk: 250 ml (1 cup)
• Low FODMAP vegetable stock: 500 ml (2 cups)
• Garlic-infused olive oil: 2 tbsp
• Fresh basil leaves: 20 g (1 cup)
• Sugar: 1 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 2 tbsp garlic-infused olive oil in a pot over medium heat, then add the 100 g (1 medium) carrot and 150 g (1 medium) red bell pepper. Cook for 6 minutes, until the pepper softens and the carrot lightens in color, and you should hear a gentle sizzle the whole time.

Step 2: Add the 800 g (28 oz) canned tomatoes with their juice, the 500 ml (2 cups) low FODMAP vegetable stock, and the 1 tsp sugar. You can break the tomatoes up with your spoon as they hit the pot. Bring everything to a boil, then lower the heat and simmer for 15 minutes.

Step 3: Let the soup cool for a couple of minutes before you blend it. Blend in batches until completely smooth, then return it to the pot over low heat. You want it steaming but not bubbling.

Step 4: Stir in the 250 ml (1 cup) lactose-free whole milk and half the 20 g (1 cup) basil. Warm it through for 3 minutes, just until the milk heats and the soup turns a paler orange. You don’t need to cook the basil long or it loses its fresh edge.

Step 5: Ladle the soup into bowls and top each one with the remaining basil leaves. You can add a crack of black pepper right before you serve it.

Ginger Turmeric Carrot Soup

This is the soup I reach for when I want something warming but still light. Ginger and turmeric do the heavy lifting, and coconut milk rounds the edges without making it heavy.

Ingredients (makes 4 servings)

• Carrots, roughly chopped: 500 g (5 large)
• Parsnip, roughly chopped: 200 g (1 large)
• Fresh ginger, grated: 2 tbsp
• Ground turmeric: 2 tsp
• Coconut oil: 2 tbsp
• Low FODMAP vegetable stock: 1 L (4 cups)
• Canned coconut milk: 200 ml (3/4 cup)
• Lime juice: 1 tbsp
• Maple syrup: 1 tsp
• Salt: to taste

Instructions

Step 1: Melt the 2 tbsp coconut oil in a pot over medium heat, then add the 2 tbsp grated ginger and 2 tsp ground turmeric. Cook for 1 minute, stirring constantly, until the mixture smells deeply warm and turns a bright gold. You want the spices toasted, not burnt, so keep the pot moving.

Step 2: Add the 500 g (5 large) carrots and the 200 g (1 large) parsnip, and stir until they are coated in the oil. Cook for 4 minutes, until the vegetables start to sweat and a little color forms at the edges. You should see the oil take on a deep yellow tint.

Step 3: Pour in the 1 L (4 cups) low FODMAP vegetable stock and bring it to a boil. Lower the heat and simmer for 20 minutes, or until the carrots and parsnip are soft enough to mash against the side of the pot. You can check one with a fork if you’re unsure.

Step 4: Blend the soup until smooth, working in two batches if your blender is small. You need to leave the lid slightly open and cover it with a towel for the hot liquid. Return the soup to the pot over low heat.

Step 5: Stir in the 200 ml (3/4 cup) coconut milk, 1 tbsp lime juice, and 1 tsp maple syrup. Warm for 3 minutes, taste for salt, and ladle into bowls. You’ll get a bright gold soup with a creamy swirl in each spoon.

Zucchini and Potato Chowder

This chowder keeps things chunky and creamy by blending only half of the potato, so each spoon has some texture. It’s a good one when you want a bowl that eats like a light meal.

Ingredients (makes 5 servings)

• Yukon gold potatoes, peeled and diced: 400 g (2 large)
• Zucchini, diced: 400 g (2 medium)
• Lactose-free whole milk: 500 ml (2 cups)
• Low FODMAP vegetable stock: 500 ml (2 cups)
• Garlic-infused olive oil: 2 tbsp
• Cornstarch: 1 tbsp
• Cold water: 2 tbsp
• Fresh chives, sliced: 2 tbsp
• Smoked paprika: 1/2 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 2 tbsp garlic-infused olive oil in a pot over medium heat, then add the 400 g (2 large) potatoes and the 1/2 tsp smoked paprika. Cook for 7 minutes, stirring every minute or so, until the potatoes are lightly golden at the edges and you can smell the paprika turning smoky.

Step 2: Pour in the 500 ml (2 cups) low FODMAP vegetable stock and bring it to a simmer. Let the potatoes cook for 12 minutes, until you can slide a fork through the thickest ones with no resistance.

Step 3: Take out half the potatoes and blend them with a little broth until smooth. Return the puree to the pot, which gives the chowder body while the rest stay chunky. You can puree a little more if you like it thicker.

Step 4: Add the 400 g (2 medium) zucchini and the 500 ml (2 cups) lactose-free whole milk, then stir together and simmer for 5 minutes until the zucchini is just tender. You want the milk to heat through without boiling hard.

Step 5: In a small bowl, mix the 1 tbsp cornstarch and 2 tbsp cold water with a fork. Stir this into the simmering soup and cook for 1 more minute, just until the chowder thickens enough to coat the back of a spoon. Add the 2 tbsp chives and salt, then ladle into bowls.

Thai Pumpkin Coconut Soup

Fragrant, bright, and creamy without a drop of dairy, this one leans on lemongrass and lime. It’s the bowl you serve when you want something a little more interesting than a standard puree.

Ingredients (makes 6 servings)

• Pumpkin, peeled and cubed: 700 g (5 cups)
• Canned coconut milk: 400 ml (1 can)
• Low FODMAP vegetable stock: 750 ml (3 cups)
• Lemongrass stalk, bruised and halved: 1
• Fresh ginger, grated: 2 tbsp
• Garlic-infused olive oil: 1 tbsp
• Lime juice: 2 tbsp
• Brown sugar: 1 tsp
• Fresh cilantro leaves: 1/4 cup
• Salt: to taste

Instructions

Step 1: Warm the 1 tbsp garlic-infused olive oil in a large pot over medium heat. Add the 1 lemongrass stalk and the 2 tbsp grated ginger, and cook for 2 minutes, stirring, until your kitchen smells like lemon and ginger together.

Step 2: Add the 700 g (5 cups) pumpkin cubes to the pot and toss them in the oil. Cook for 5 minutes, so the edges soften a little, then pour in the 750 ml (3 cups) low FODMAP vegetable stock. You want it at a gentle boil for 20 minutes, until the pumpkin is completely tender and breaks apart easily.

Step 3: Fish out the lemongrass stalk, then blend the soup in batches until smooth. You can return it to the pot over low heat once it’s all pureed.

Step 4: Stir in the 400 ml (1 can) coconut milk, 2 tbsp lime juice, and 1 tsp brown sugar. Let it warm through for 3 minutes, and taste the broth to see if it needs more lime or salt. You want a balance of creamy, tart, and just barely sweet.

Step 5: Ladle the hot soup into bowls and scatter the 1/4 cup cilantro over each one. Serve it right away while the lime is still bright, and you’ll notice the lemongrass in every spoon.

Beef and Potato Soup

This is the longest-cooking soup in the list, but the beef does all its own work in one pot. The smoked paprika and tomato paste give the broth a deep, savory color without any fuss.

Ingredients (makes 6 servings)

• Beef stew meat, cut into small cubes: 600 g (1.3 lb)
• Yukon gold potatoes, diced: 500 g (2 large)
• Carrots, sliced: 200 g (2 medium)
• Green leek tops, sliced: 50 g (1 cup)
• Low FODMAP beef stock: 1.5 L (6 cups)
• Tomato paste: 2 tbsp
• Garlic-infused olive oil: 2 tbsp
• Smoked paprika: 1 tsp
• Fresh rosemary sprig: 1
• Salt and black pepper: to taste

Instructions

Step 1: Season the 600 g (1.3 lb) beef cubes with salt and black pepper. Warm half of the 2 tbsp garlic-infused olive oil in a heavy pot over medium-high heat, and brown the beef in two batches so each piece has room. You want a dark crust on at least two sides, about 8 minutes total.

Step 2: Lower the heat to medium and add the remaining oil, the 50 g (1 cup) sliced leek tops, the 2 tbsp tomato paste, and the 1 tsp smoked paprika. Cook for 3 minutes, stirring often, until the leek greens soften and the tomato paste turns a shade darker. You’ll smell the paprika toasting before anything sticks.

Step 3: Pour in the 1.5 L (6 cups) low FODMAP beef stock and scrape up any browned bits from the bottom with your spoon. Add the 500 g (2 large) potatoes, 200 g (2 medium) carrots, and the rosemary sprig. Bring it to a boil, then lower the heat to a gentle simmer, cover, and cook for 1 hour, until the beef is fork-tender.

Step 4: Remove the rosemary sprig, then taste the broth and add more salt if it needs it. You can simmer the soup uncovered for 5 more minutes if you want it a little thicker.

Step 5: Ladle the soup into deep bowls, making sure each one gets a good mix of beef and potato. Serve it hot, and you can top it with a little black pepper if you like.

Roasted Red Pepper and Tomato Soup

Roasting the peppers first gives this soup a charred edge that canned tomatoes alone cannot manage. I blend in a splash of lactose-free cream only after tasting, so you control the richness.

Ingredients (makes 4 servings)

• Red bell peppers: 4 large
• Canned diced tomatoes: 800 g (28 oz)
• Carrot, diced: 100 g (1 medium)
• Garlic-infused olive oil: 3 tbsp
• Low FODMAP vegetable stock: 500 ml (2 cups)
• Smoked paprika: 1 tsp
• Fresh basil leaves: 1/2 cup
• Lactose-free cream: 60 ml (1/4 cup)
• Sugar: 1 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Heat your broiler to high and set a rack about 15 cm (6 inches) from the heat. Halve the 4 red bell peppers, remove the stems and seeds, and lay them cut side down on a baking sheet. Broil for 10 minutes, until the skins blacken in spots and you can smell them charring.

Step 2: Move the hot peppers to a bowl and cover it for 5 minutes so the skins loosen. Peel them while they are cool enough to handle, then roughly chop. You can do this step ahead and keep the peppers in the fridge.

Step 3: Warm 2 tbsp of the garlic-infused olive oil in a pot over medium heat. Add the 100 g (1 medium) carrot and the 1 tsp smoked paprika, and cook for 5 minutes, until the carrot softens and the oil smells smoky. You want to bloom the paprika without letting it burn.

Step 4: Add the chopped roasted peppers, the 800 g (28 oz) tomatoes with their juice, the 500 ml (2 cups) low FODMAP vegetable stock, and the 1 tsp sugar. Simmer for 15 minutes, then let it cool slightly before you blend until smooth.

Step 5: Return the soup to low heat, stir in the 60 ml (1/4 cup) lactose-free cream and most of the 1/2 cup basil, and warm for 2 minutes. Taste for salt, ladle into bowls, and top with the remaining basil. You get a velvety soup with real roasted depth.

Lemon Chicken and Rice Soup

This is a lighter take on avgolemono, with the same silky, lemony broth but no heavy finish. The egg thickens the soup just enough, and the dill keeps the flavor fresh.

Ingredients (makes 5 servings)

• Boneless skinless chicken breast: 450 g (1 lb)
• White rice, rinsed: 100 g (1/2 cup)
• Carrots, chopped: 100 g (1 medium)
• Low FODMAP chicken stock: 1.5 L (6 cups)
• Garlic-infused olive oil: 1 tbsp
• Eggs: 2
• Lemon juice: 60 ml (1/4 cup)
• Fresh dill, chopped: 2 tbsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 1 tbsp garlic-infused olive oil in a pot over medium heat, add the 450 g (1 lb) chicken breast, and brown it for 2 minutes each side. You don’t need to cook it through, just give the outside a little color before the broth goes in.

Step 2: Pour in the 1.5 L (6 cups) low FODMAP chicken stock and bring it to a simmer. Lower the heat and poach the chicken for 12 minutes, until it reaches 74°C (165°F) in the thickest part. You can lift it out onto a plate once it’s done.

Step 3: Add the 100 g (1/2 cup) rinsed rice and the 100 g (1 medium) carrot to the same broth. Simmer for 15 minutes, until the rice is tender and the carrot is soft but not falling apart. You want the broth to keep moving, not boil hard.

Step 4: While the rice cooks, whisk the 2 eggs and 60 ml (1/4 cup) lemon juice in a bowl until smooth. Ladle out a cup of hot broth and whisk it into the egg mixture, then pour it back into the pot in a slow stream while you stir constantly. The soup will turn creamy and pale yellow.

Step 5: Shred the poached chicken with two forks, then return it to the pot along with the 2 tbsp dill. Warm for 2 minutes, taste for salt, and ladle into bowls. You can add a little extra lemon at the table if you want more brightness.

Green Bean and Potato Minestrone

This is a minestrone built for a low FODMAP kitchen, using green beans and gluten-free pasta instead of beans. It makes a big pot and tastes even better the next day, so I lean on it for meal prep.

Ingredients (makes 6 servings)

• Green beans, trimmed and cut into 2.5 cm pieces: 250 g (2 cups)
• Yukon gold potatoes, diced: 400 g (2 large)
• Carrots, sliced: 150 g (2 medium)
• Zucchini, diced: 150 g (1 medium)
• Gluten-free elbow pasta: 100 g (1 cup)
• Canned diced tomatoes: 400 g (14 oz)
• Low FODMAP vegetable stock: 1.2 L (5 cups)
• Garlic-infused olive oil: 2 tbsp
• Dried oregano: 1 tsp
• Salt and black pepper: to taste

Instructions

Step 1: Warm the 2 tbsp garlic-infused olive oil in a large pot over medium heat. Add the 150 g (2 medium) carrots and 400 g (2 large) potatoes, and cook for 7 minutes, stirring a few times, until the potatoes start to turn golden at the edges. You want some color here because it deepens the broth.

Step 2: Add the 400 g (14 oz) diced tomatoes with their juice, the 1.2 L (5 cups) low FODMAP vegetable stock, and the 1 tsp dried oregano. Bring it to a boil, then lower the heat and simmer for 12 minutes, until the potatoes are almost tender. You can check one with a fork.

Step 3: Stir in the 250 g (2 cups) green beans and the 100 g (1 cup) gluten-free elbow pasta. Simmer for 9 minutes, or until the pasta is cooked but still has a little bite. You’ll need to stir once or twice so the pasta doesn’t stick.

Step 4: Add the 150 g (1 medium) zucchini and simmer for 3 more minutes, just until it turns bright green and softens slightly. You want the zucchini to keep some shape rather than disappear.

Step 5: Turn off the heat and taste for salt, then ladle into bowls, serving a spoonful of the broth over each portion. You can refrigerate the rest for up to 4 days.

Curried Parsnip and Carrot Soup

This is a meatless bowl that leans sweet and earthy from the root vegetables, with a gentle curry spice you build from single jars. It freezes well, so I usually make a double batch and tuck half away.

Ingredients (makes 4 servings)

• Parsnips, peeled and chopped: 400 g (3 large)
• Carrots, peeled and chopped: 300 g (3 medium)
• Garlic-infused olive oil: 2 tbsp
• Fresh ginger, grated: 1 tbsp
• Ground cumin, ground coriander, and ground turmeric: 1 tsp cumin, 1 tsp coriander, and 1/2 tsp turmeric
• Low FODMAP vegetable stock: 1 L (4 cups)
• Canned coconut milk: 200 ml (3/4 cup)
• Lime juice: 1 tbsp
• Fresh cilantro, chopped: 2 tbsp
• Salt: to taste

Instructions

Step 1: Warm the 2 tbsp garlic-infused olive oil in a pot over medium heat, then add the 1 tbsp grated ginger and the mixed spices. Cook for 1 minute, stirring constantly, until the spices smell toasted and your kitchen fills with a warm, earthy aroma. You don’t want them to brown or they turn bitter.

Step 2: Add the 400 g (3 large) parsnips and 300 g (3 medium) carrots, and stir until they are coated in the spiced oil. Cook for 5 minutes, until the vegetables begin to soften at the edges. You should see a light golden film on the bottom of the pot.

Step 3: Pour in the 1 L (4 cups) low FODMAP vegetable stock, bring it to a boil, then lower the heat and simmer for 20 minutes. You can tell it’s ready when a fork slides through the thickest carrot without resistance.

Step 4: Blend the soup in batches until smooth, then return it to the pot over low heat. You may want to add a splash of stock if it seems too thick for your liking.

Step 5: Stir in the 200 ml (3/4 cup) coconut milk and 1 tbsp lime juice, then warm for 3 minutes. Taste for salt, ladle into bowls, and scatter the 2 tbsp cilantro over the top. You’ll get a creamy, gently spiced bowl that holds up well for lunches.

Across every recipe, the stock is doing more work than usual, so taste it before you add anything else. If it tastes flat, simmer it uncovered for a few minutes to concentrate the flavor before building your soup.

Pick the one that matches your evening, gather your vegetables, and get the pot on. You are closer to a good bowl than you think.