Low FODMAP Carrot Soup

You’re gonna love this Low FODMAP Carrot soup recipe. It’s simple to make and only requires a handful of ingredients. 

To Get Started

Chop up your scallions (green part only) and carrots. I chose multi-colored carrots…aren’t they pretty?

Low FODMAP Carrot Soup_chopped carrots

Next up, heat up the oil in your saucepan over medium-heat. Then, add the scallions, carrots and eventually the minced ginger. 

After a few minutes, toss in the broth and some water and allow the mixture to simmer for about 25-30-minutes.

Finishing Touches

Once the carrots are tender, add the remaining ingredients including lime juice, brown sugar, and coconut milk. Allow the mixture to cool a bit before pureeing it in your food processor or blender. Prior to serving, top the soup with chopped scallions or fresh cilantro.  


This recipe complies with the following diets:

  • Low FODMAP– yes, just make sure to use Low FODMAP broth 
  • Paleo– no, unless you replace honey for brown sugar
  • SCD– no, unless you replace honey for brown sugar
  • Vegetarian/Vegan- yes, just make sure to use vegetable broth
  • Gluten free– yes
  • Grain free– yes
  • Dairy free– yes 

Nutrition Facts

This recipe makes 4 servings.

Per serving (1/4 of the recipe): 190 calories, 13.3g fat, 6g saturated fat, 16.4g carbohydrate, 3.9g fiber, 1.9g protein, 430% RDA for vitamin A

Low FODMAP Carrot Soup
Serves 4
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  1. 2 tablespoons of oil
  2. 1/3 cup sliced scallions
  3. 4 cup sliced carrots
  4. 2 teaspoons minced ginger
  5. 1 1/2 cup broth*
  6. 1 1/2 cup water
  7. 1/2 cup coconut milk**
  8. 1 tablespoon brown sugar
  9. 1 tablespoon fresh lime juice
  10. Sliced scallions or chopped cilantro for garnishing
  1. Over medium heat, add oil to saucepan. Then, toss in the scallions and cook for 2-minutes. Toss in the carrots and ginger and cook for another 2-3-minutes.
  2. Add the broth and water and allow the mixture to simmer for 30-minutes or until the carrots are tender.
  3. Remove the saucepan from the heat and mix in the coconut milk, brown sugar and lime juice.
  4. Pour the mixture into your food processor or blender. Blend until completely smooth. Season to taste.
  5. Serve warm and top the soup with scallions or cilantro.
  1. *Use Low FODMAP broth like from Savory Choice. Use vegetable broth to make the dish vegan.
  2. **Find coconut milk free of inulin
Nutrition by Erin https://nutritionbyerin.com/