Low-FODMAP Pumpkin & Sweet Potato Soup using Slow-Cooker; Gluten-free, Vegan

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Oh my.  This low-FODMAP Pumpkin Soup is so good, you will have trouble sharing it.

This rich, creamy, sweet and warmly spiced low-FODMAP Pumpkin Soup recipe has added nutrients of carrots and sweet potatoes, a hint of maple syrup and the gorgeous color of fall.

Plus my low-FODMAP Pumpkin Soup recipe is a cinch in the slow-cooker.  It is guaranteed to be a family favorite at your table.

You are going to be addicted to this low-FODMAP Pumpkin Soup as much as I am!

Serve it with low-FODMAP Multigrain Bread or low-FODMAP Butter Crackers for a filling and hearty meal anytime of the year.

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Or check out over 300 more low-FODMAP recipes on the blog! IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Pumpkin & Sweet Potato Soup using Slow-Cooker; Gluten-free, Vegan

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting

Serves: 6 or more

Prep Time: 10 minutes

Cook Time: 8 hours

Equipment: 5 or 6 qt slow-cooker


  • 1 can (15 ounces) pureed pumpkin
    • Make sure contains pumpkin only
    • This is about 6 low-FODMAP servings
  • 2 medium sweet potatoes (300 g), peeled and sliced into small chunks
    • This is 4 low-FODMAP servings
  • 1 medium carrot, peeled and sliced
  • 1 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp cloves
  • 1/2 tsp salt
  • 1/2 tsp ground pepper
  • 2 tbsp garlic or onion infused oil (or combination)
  • 3 cups low-FODMAP Vegan Broth for vegan version, or low-FODMAP Chicken Broth
  • 1/2 cup maple syrup
  • 1/2 can (7.5 ounces) canned coconut cream (skim from the top of can of full fat coconut milk, or buy canned coconut cream)
    • This is NOT the same as ‘cream of coconut’
    • 2 ounces is one low-FODMAP serving
  • 8 ounces low-FODMAP milk (such as almond milk for vegan version, or lactose-free milk for non-vegan)
  • Garnishes (optional):
    • Toasted pumpkin seeds
    • Roasted sesame seeds
    • Lactose-free sour cream (non-vegan)


  • Saute the carrot in a skillet with infused oil(s) until soft
  • Add the salt, ground pepper, ground cinnamon, cloves and nutmeg to the skillet and saute for 1 minute
  • Place carrot and the oil inside the crock pot
  • Add the pumpkin puree, sweet potatoes, maple syrup, and low-FODMAP chicken or vegetable broth, mixing to combine
  • Cook on low for 6-8 hours, ensure potatoes and carrots are soft when done
  • Add the coconut cream and low-FODMAP milk and use an immersion blender to puree the soup until smooth, or put it in a standard blender in batches
  • Serve garnished with toasted pumpkin seeds, sesame seeds and/or lactose-free sour cream

This low-FODMAP Pumpkin Soup is creamy and sensational!

Comments Rating 5 (1 review)

20 Responses

  1. Just made this delicious yummy soup. It is the best soup ever. If you like pumpkin pie you will love it. Creamy and rich. Spices are a fragrant addition. Love it. Thank you.

    1. Jeanne,
      Your comments made our day! We are so pleased you love the soup. It’s definitely one of our all-time favorites. Have a wonderful day?

  2. Good evening, I am looking for soup recipes that are low FODMAP. How does this pumpkin sweet potato soup freeze. I am batch cooking for my mom who benefits from this diet.
    Thank you.

  3. I am making the recipe today. I bought two sweet potatoes, I considered medium size. I see that the recipe included 300g. Is 300g for 1 sweet potato or 2? One of my sweet potatoes weighed 340 before peeling.

  4. Looking forward to trying this soup! Is there any suitable substitute for the coconut cream? For some reason I don’t do well with coconut. Thank you!

    1. Hi Eva!
      You are in for a treat- this soup is AMAZING!
      If you tolerate dairy- then you can substitute lactose-free half and half cream, or heavy whipping cream. The amount of lactose in whipping cream is low enough that 1/4 cup is one low-FODMAP serving. Good luck!!

  5. Hello, I am planning on making this for dinner guests. Do you think it would be okay to put in the InstaPot and pressure cook instead of slow cooking? And roughly how long do you think it would need?

    1. Hi Hannah!
      We are sure that would work, but can’t offer advice since we have not used an Instant Pot. Perhaps some other conversion sites would help? Hope you love the soup!!

  6. My friend is going thru cancer, she is dairy and gluten free and night shade free. Could I use the coconut cream and coconut milk instead of lactose free milk?

    1. Thanks for the question!
      Due to FODMAP content of sorbitol, using that much coconut milk and cream would end up in 8 servings for this recipe. Good luck!

  7. I made this soup three days ago and have eaten it every day since. It is the best soup I have ever tasted! I can’t wait to make it again and share with friends.

  8. Delicious

    I made this soup and have been having it for lunch all week, it’s absolutely delicious and really gentle on my insides. I couldn’t find tinned pumpkin (in the UK maybe not as popular as elsewhere) so I used a butternut squash which I roasted first in a drizzle of olive oil.

    1. Hi Gillian,
      So happy to hear that! I am so glad the soup was a success. Please stay in touch.

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