Creamy Kabocha Squash Soup with Ginger + Coconut Milk (low FODMAP)

Hello Friends!

Today, I’ve got a great, easy to make, low FODMAP Kabocha Squash (A.K.A Japanese Pumpkin) Soup recipe for you.

You know I like to create and cook recipes that are very S I M P L E to prepare.

We are all busy enough. This kabocha squash soup is a delicious, creamy and savory soup with a hint of coconut milk and ginger. It truly does whip up quickly and is so good!

This is just the soup you can cozy up to in the winter. It freezes well too!

I recently found frozen organic kabocha squash from Earthbound Farm at Whole Foods in the freezer section! All peeled and ready to cook up.  Using the frozen squash can save some time.

I added just a little water to the frozen squash and cooked it on the stove top for about 5 minutes. You can roast the squash as an alternative too.

But, of course, you can also use fresh, peeled kabocha squash that you cook up for this recipe too. Do whatever works best for you!

You are looking to have about 3 to 3 1/2 cups of chopped and cooked squash for this soup recipe.

Kabocha squash is a low FODMAP food. Enjoy to your tolerance!

Here is the recipe which is easily made gluten free, dairy free (see recipe notes) and low FODMAP.

Kabocha Squash Soup

Category: Low FODMAP Main Dishes

Servings: 4-6

Kabocha Squash Soup


  • 3-3 1/2 cups peeled, cubed kabocha squash, cooked (roast with a drizzle of olive oil or boil until fork tender, drain any excess fluid if boiling)
  • 3 cups low FODMAP chicken or vegetable broth, use gluten free if following a GF diet.
  • 1/2 cup light (canned) coconut milk
  • 1 tablespoon garlic infused oil (I used FODY foods garlic infused oil)
  • 2 teaspoons freshly grated ginger root
  • 1 teaspoon turmeric (optional)
  • 1 tablespoon white miso, use gluten free if following a GF diet (optional)
  • Salt and pepper, to taste
  • Garnish-options
  • small amount of light coconut milk drizzled over soup
  • pepitas (hulled pumpkin seeds)
  • parsley or cilantro
  • Freshly ground pepper


  1. Add cooked squash, broth, light coconut milk, garlic infused oil, ginger, and miso into blender and pulse until creamy. (Do this in small batches if your blender is small)
  2. Add mixture back to large saucepan, over medium heat, to warm.
  3. Use whisk or fork to stir soup and add in turmeric, if desired.
  4. Add warm creamy soup to serving bowls.
  5. Top with desired garnish.


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