Low FODMAP Carrot, butternut squash and bacon soup

With the weather getting colder here in London I have been making a lot of soups to keep me warm. I love butternut squash and I wanted to make butternut squash soup. However, as you probably well know yourselves a 45g serving is low FODMAP but larger amounts are moderate and high in FODMAPs. I maintained the butternut squash in this recipe to the safe portion size and added other low FODMAP vegetables for bulk.

Carrot, Butternut squash and bacon soup (Serves 4)


  • 1/2 tsp cumin seeds
  • 100g butternut squash, peeled and deseeded
  • 2 large carrots
  • 1 medium zucchini
  • 325g potatoes
  • Green tops of 5 spring onions
  • 50g common cabbage
  • 1.5L stock – ham*
  • pepper and salt to taste
  • 1 bayleaf
  • 4 peppercorns
  • 1/2 tablespoon cornflour
  • 1 tablespoon oil
  • 90g cooking bacon (omit if vegetarian or vegan)
  • 1 tablespoon grana padano or parmesan cheese (omit if vegan)
  • Handful of parsley


  1. Wash, peel the vegetables and chop into small sized chunks.
  2. Heat a pan and add the oil. Once hot, add the cumin seeds and cook until fragrant.
  3. Add the carrots, zucchini, butternut squash,potatoes and spring onions for approximately 5 minutes.
  4. Add the cornflour and mix to cover all the vegetables evenly.
  5. Add a small amount of the stock and mix.
  6. Add the remaining stock, bayleaf and peppercorns.
  7. Bring to a boil, then simmer for 20 minutes.
  8. Meanwhile chop the bacon into chunks.
  9. Heat a pan and add the bacon. No oil is needed. Cook the bacon until golden. Then set aside.
  10. After 20 minutes of simmering, blend the soup until smooth.
  11. Return to the heat, bring to the boil and simmer for a further 20 minutes or until the soup has a thick consistency.
  12. Add the cheese, bacon and parsley.
  13. Taste the soup and season with salt and pepper to taste.

Shopping tips:

  1. Buying frozen butternut squash helps to prevent wastage.
  2. The Knorr ham stock cubes are low FODMAP.

5 thoughts on “Low FODMAP Carrot, butternut squash and bacon soup

    1. Thank you! It was 😋 I haven’t tried freezing it as we ate it all but I think it should freeze well. Just keep in mind that when reheating starch containing foods like potatoes, resistant starch is formed which is harder to digest and some experience abdominal pain as a result. But if you have no issues with this go ahead. 😊 I hope you enjoy the soup.


      1. Hmmmm…that is still something I am trying to work out as to whether I have issues around resistant starch so shall maybe hold off on making a big batch. I live on my own so might wait until I have friends over to make this.


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