This easy, lazy Low FODMAP Pumpkin Soup is for those (like me) who want to devour delicious pumpkin soup but don't want the hassle of cutting and peeling a whole pumpkin. Using low FODMAP quantities of canned pumpkin puree, this recipe can be on your table in about 30 minutes when making it in the Instant Pot. Or, you can make it in the slow cooker in 2-4 hours with only about 10-15 minutes of hands-on time. Either way, this low FODMAP pumpkin soup with bacon (a heaven-made pairing, by the way) makes an easy and delectable part of a fall lunch or dinner (and is so great for pumpkin season!). In addition to being low FODMAP, this pumpkin soup is low carb, gluten-free, and grain-free with an option to make it dairy-free, Paleo, and Whole30 compliant.
Please note: although low in FODMAPs, this pumpkin soup recipe contains bacon, which is high in fat. Per Monash University, the leading authority on FODMAP research, fat affects gut motility and can still cause adverse symptoms in some people with IBS.
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Is canned pumpkin low FODMAP?
According to Monash University's Low FODMAP Diet App, "Pumpkin / Squash, pureed, canned" contains GOS and fructans and is low FODMAP in quantities of up to ⅓ cup or 75 grams per serving. For this low FODMAP pumpkin soup recipe, we're adding 1 ½ cups across 5 servings, which brings us to the maximum tolerable amount per serving for the GOS and fructans FODMAPs. If you malabsorb GOS or fructans, be careful of other foods you may consume alongside this pumpkin soup for these FODMAPs to mitigate the risk of FODMAP stacking.
Check the label of the canned pumpkin you end up using to ensure it is made of pure pumpkin and not other types of squashes, which may or may not be low FODMAP at the quantities called for at this recipe. Also, be careful not to buy canned pumpkin pie filling, whose labeling can look similar to canned pumpkin but also contains things like sugar, cinnamon, and other ingredients typically included in pumpkin pie. While pumpkin pie is delicious, we're wanting a more savory flavor for our pumpkin soup.
Why pumpkin soup with bacon?
When a soup (or anything, really) is lacking in protein, I personally find it unsatisfying. When I thought about making a low FODMAP pumpkin soup recipe, I considered which types of protein I could add to it. Inspired by the deliciousness of my Low FODMAP Leek and Potato Soup with Bacon, I thought bacon and pumpkin could be a tasty pairing.
Boy, was I right. (I love it when that happens, don't you?)
My husband, Jeff, and I, were shocked at how well pumpkin and bacon go together. While I'm probably disappointing the vegetarians and vegans out there with this recipe, pumpkin soup without bacon is just not something I personally would like to eat. (I'm sorry).
While this pumpkin soup with bacon is a lot more filling than one without bacon, I still personally feel I need to eat it alongside something else like a salad or sandwich to feel truly full. I haven't tried it, but you could also try serving it over white rice or something similar to give you something that sticks more to the ribs.
Necessary Equipment
Low FODMAP Instant Pot Pumpkin Soup with Bacon
The equipment I use to make this Low FODMAP Pumpkin Soup in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Chopping board and knife
- Stirring spatula (I love my Instant Pot spatula)
- Slotted spoon
- Large plate
- Paper towel
- Measuring cups and spoons
- Immersion blender (ideally) or regular blender
- Ladle or serving spoon
Low FODMAP Slow Cooker Pumpkin Soup with Bacon
The equipment I use to make this Low FODMAP Pumpkin Soup in the slow cooker includes:
- Slow cooker (I use a 6-quart Crock-Pot)
- Chopping board and knife
- Measuring cups and spoons
- Large skillet
- Stovetop
- Stirring spatula
- Slotted spoon
- Large plate
- Paper towel
- Heat-resistant spatula
- Immersion blender (ideally) or regular blender
- Ladle or serving spoon
Ingredients
The ingredients I use to make this Low FODMAP Pumpkin Soup with Bacon include:
- Low sodium bacon, chopped into ½-inch pieces - I use low sodium as low sodium varieties tend to be sugar-free, which is important to me. You can use regular sodium bacon; however, if you do, you may want to add less salt.
- Garlic-infused olive oil
- Leek greens, sliced - the dark green leaves of a leek are low FODMAP. See my Low FODMAP Leek and Potato Soup post for instructions on how to prepare leek for low FODMAP cooking.
- Fresh sage leaves (about 8 large leaves) or dried sage leaves
- Low FODMAP chicken bone broth, homemade or store-bought
- Canned pure pumpkin puree - I use Libby's canned pumpkin puree.
- Dried chives
- Salt
- Ground white pepper - black pepper also works. I prefer white as it gives the soup a delicious kick.
- Smoked paprika
- Pumpkin pie spice - I use my own homemade blend, but store-bought varieties should also be low FODMAP.
- Heavy cream, lactose-free if needed, or coconut cream for dairy-free, Paleo and Whole30
- Fresh sage leaves and heavy cream, for garnish (optional)
Method
The following photos and instructions represent how to make this low FODMAP pumpkin soup in the Instant Pot; slow cooker instructions are included in the recipe card below.
Cook bacon
Hit "Sauté" on your Instant Pot. Add bacon to the pot, and sauté until crisp, about 8 minutes, stirring frequently.
Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving the bacon fat in the pot. Set bacon aside. Carefully drain all but 1 tablespoon of bacon fat from the pot (eye-ball it, don’t measure).
Sauté leek & sage leaves
Pour garlic-infused oil into the pot and swirl the pot to coat. Add leeks and sauté for 2 minutes, stirring frequently.
Add sage leaves to the pot and sauté for 30 seconds, stirring constantly.
Deglaze & add ingredients
Hit “Cancel” on the Instant Pot. Add 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon or spatula.
Add the remaining 2 cups of chicken bone broth, dried chives, salt, pepper, smoked paprika, and pumpkin pie spice to the pot.
Stir until combined.
Pressure cook & quick release
Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" or “Manual” button and set the timer for 10 minutes. Once the cooking cycle has completed, quick release the pressure. Open lid and allow soup to cool for a few minutes.
Blend, add cream, & serve
Add ⅓ of the reserved bacon. Using an immersion blender (or transferring to a regular blender if you don't have an immersion blender), carefully blend the soup on low until smooth.
Stir in (do not blend) heavy cream or coconut cream and remaining bacon to the soup. Taste the soup and adjust seasonings as desired.
Ladle soup into 5 soup bowls. Serve as part of a fall lunch or light dinner.
FAQs
I haven't tested it without bacon and strongly believe the flavor would substantially change without it, which would require different quantities of seasonings, etc. You could absolutely try it, but I cannot guarantee positive results.
You could, but then you'd be taking the lazy out of "Lazy Low FODMAP Pumpkin Soup" and would have to peel and cut the pumpkin prior to making the soup. It might also require more cooking time. The main point of this recipe is to take that hassle out of pumpkin soup-making, but you do you. 😉
Lazy Low FODMAP Pumpkin Soup with Bacon (Instant Pot / Slow Cooker)
- Total Time: 30 minutes
- Yield: 5 1x
Description
This easy, lazy Low FODMAP Pumpkin Soup with Bacon recipe for the Instant Pot or slow cooker makes a quick and tasty low FODMAP soup for fall. Low carb and gluten-free with dairy-free, Paleo, and Whole30 option.
Ingredients
- 5 strips low sodium bacon, chopped into ½-inch pieces*
- 2 tablespoons garlic-infused olive oil
- 1 cup leek, dark green leaves only, sliced
- ½ tablespoon fresh sage leaves (about 8 large leaves), or ½ teaspoon dried sage leaves
- 3 cups low FODMAP chicken bone broth (homemade or store-bought)
- 1 ½ cups canned pure pumpkin puree*
- 1 tablespoon dried chives
- 1 teaspoon salt
- ½ - ¾ teaspoon ground white pepper (black pepper also works*)
- ½ teaspoon smoked paprika
- ⅛-¼ teaspoon pumpkin pie spice (homemade or store-bought)
- ½ cup heavy cream (lactose-free if needed), or coconut cream for dairy-free, Paleo/Whole30
Instructions
Instant Pot Instructions:
- Cook bacon: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Add bacon to the pot, and sauté until crisp, about 8 minutes, stirring frequently. Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving the bacon fat in the pot. Set bacon aside. Carefully drain all but 1 tablespoon of bacon fat from the pot (eye-ball it, don’t measure).
- Sauté leek: Add garlic-infused oil to the remaining bacon fat in the pot and swirl to coat. Add leeks and sauté for 2 minutes, stirring frequently.
- Sauté sage leaves: Add sage leaves and sauté for 30 seconds, stirring constantly.
- Deglaze: Hit “Cancel” on the Instant Pot. Add 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula).
- Add ingredients: Add the remaining 2 cups of chicken bone broth, dried chives, salt, pepper, smoked paprika, and pumpkin pie spice to the pot and stir.
- Pressure Cook: Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" or “Manual” button and set the timer for 10 minutes.
- Quick release: Once the cooking cycle has completed, quick release the pressure. Open lid and allow the soup to cool for a few minutes.
- Blend: Add ⅓ of the reserved bacon. Using an immersion blender (or carefully transferring to a regular blender), carefully blend the soup on low until smooth.
- Add cream: Stir in (do not blend) heavy cream or coconut cream and remaining bacon. Taste the soup and adjust seasonings as desired.
- Serve: Ladle soup into 5 soup bowls. Serve as part of a fall lunch or light dinner.
Slow Cooker Instructions:
- Cook bacon: Place a large skillet stove top on medium heat. Add the chopped bacon pieces and sauté until crisp, about 8 minutes. Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving the bacon fat behind in the skillet. Carefully drain all but 1 tablespoon of bacon fat from the skillet (eye-ball it, don’t measure). Cover and place cooked bacon in the refrigerator until soup is done slow cooking.
- Sauté leek: Place skillet back on medium heat. Add garlic infused olive oil and swirl to coat. Add leeks and sauté for 2 minutes, stirring frequently.
- Sauté sage leaves: Add sage leaves and sauté 30 seconds, stirring constantly.
- Deglaze + Transfer: Pour 1 cup of the chicken bone broth into the skillet and scrape up anything on the bottom. Remove skillet from heat. Carefully pour skillet contents into a slow cooker (I use a 6-quart Crock-Pot), using a heat resistant spatula to scrape every bit of soup into the slow cooker.
- Add ingredients: Add the remaining 2 cups of chicken bone broth, pumpkin puree, dried chives, salt, pepper, smoked paprika, and pumpkin pie spice to the slow cooker and stir.
- Slow cook: Set slow cooker timer for 4 hours on low or 2 hours on high.
- Cool: Once the cooking time is finished, turn off slow cooker. Remove lid and allow the soup to cool for a few minutes.
- Blend: Add ⅓ of the reserved bacon to the soup. Using an immersion blender (or carefully transferring to a regular blender), carefully blend the soup on low until smooth.
- Add cream: Stir in (do not blend) heavy cream or coconut cream and remaining bacon. Taste the soup and adjust seasonings as desired.
- Serve: Ladle soup into 5 soup bowls. Serve as part of a fall lunch or light dinner.
Notes
- Low FODMAP serving size: 1 heaping cup maximum for those who malabsorb fructans or GOS. Makes about 5 ½ cups total.
- Please note: although low in FODMAPs, bacon is high in fat which, according to Monash University, can still cause issues for some people with IBS.
- Low sodium bacon: I use low sodium as low sodium varieties are typically sugar-free. If you end up using regular bacon, you may want to cut back on the salt. It sounds weird, but I use scissors to chop my bacon directly into the Instant Pot or skillet as it makes things so easy!
- Cooking times represent those for the Instant Pot only.
- Pumpkin puree: Monash University's Low FODMAP Diet App lists canned pumpkin as containing the FODMAPs GOS and fructans and low FODMAP in quantities of up to ⅓ cup or 75 grams per serving. At 5 servings, we’re at the maximum tolerable amount per serving for GOS and fructans. Beware of consuming other foods that contain these FODMAPs around the same time as this pumpkin soup to avoid . Make sure the canned pumpkin you use contains actual pure pumpkin (check the label) and is not pumpkin pie filling.
- White pepper: ¾ teaspoon gives the soup a delicious spicy kick, but if you prefer it not to be too spicy, keep the pepper level at ½ teaspoon. Black pepper also works at the same quantities if you prefer not to purchase white pepper.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soups and Stews
- Method: Instant Pot / Slow Cooker
- Cuisine: American
Keywords: low fodmap fall recipes, low fodmap instant pot recipes, low fodmap pumpkin soup, low fodmap slow cooker recipes, low fodmap soup
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