Low-FODMAP roasted squash, carrot and ginger soup

squash soup

The savory flavors of this soup are sure to satisfy your taste buds. It’s also good for your body because it’s low in belly-busting FODMAPs and rich in nutrients. We suggest serving with a dollop of lactose-free yogurt enhanced with a scoop of Regular Girl. You’ll get an additional 5 grams of prebiotic soluble fiber plus helpful probiotics.


3 cups peeled butternut squash, cut into 1/2” pieces
2 cups peeled carrots, cut into 1/2” pieces (or use packaged baby carrots)
3 Tbsp olive oil (divided use)
½ tsp salt
1 Tbsp minced ginger
½ cup red pepper, finely chopped
½ tsp cinnamon
¼ tsp nutmeg
¼ tsp white pepper
1 cup coconut milk
2 ½ cups low-FODMAP chicken or vegetable stock
Roasted pepitas or pine nuts
½ cup lactose-free yogurt
Regular Girl


  1. Preheat oven to 400 degrees. Place the butternut squash and carrots in large bowl. Add olive oil and salt. Mix to cover. Spread onto a large baking pan and roast for 30 minutes or until tender.
  2. Add 1 tablespoon oil to a large soup pot and sauté ginger and red pepper over medium heat for one or two minutes, until soft and fragrant.
  3. Add seasonings and vegetable stock. Bring to a boil.
  4. Puree the roasted vegetables and add to the pot. Simmer for 30 minutes. Add coconut milk to desired consistency.
  5. Mix two scoops of Regular Girl into lactose-free, unsweetened yogurt.
  6. Serve soup with a dollop of yogurt and a sprinkle of roasted pepitas.

Meet the Experts

  • Tomorrows Nutrition

    At Tomorrow’s Nutrition, we’ve built a reputation for providing a full range of simple, proven and trusted supplements using only the finest quality ingredients available. We are industry leaders in the research and manufacturing of high quality nutritional supplements.

    View all posts

Recent Posts