This 3-ingredient low FODMAP tomato soup recipe was crafted and written by dietetic intern Lourdes Concepción, MS. Recipe and post were reviewed, edited and updated by Jenna Volpe, RDN, LD, CLT.
Want to save hours at the grocery store looking for a low FODMAP tomato soup? We’ve got you covered!
This delicious semi-homemade 3 ingredient tomato soup is simple, delicious, low FODMAP, customizable, and it comes together in just about 15 minutes.
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Table of Contents
Materials
For this recipe, you’ll just need the following:
- Measuring cup
- Blender, Ninja, or Vitamix
- Sieve
- One small or medium saucepan
Ingredients
Low FODMAP broth of choice
The original version of this recipe was made with 3/4 cup of Organic Chicken broth by 365 Whole Foods Market* – but you can use any low FODMAP broth of your choice.
(If you’d like to rev up the gut-healing benefits, you may want to try a low FODMAP bone broth!)
Recommended reading:
- Bone Broth for IBS and Leaky Gut – Holistic Dietitian Advice
- Low FODMAP Bone Broths: Best Store-Bought & Homemade Options (Round-Up)
Low FODMAP tomato sauce
For the tomato sauce in this recipe, you can use any low FODMAP tomato sauce or pasta sauce that doesn’t contain any garlic or onion.
(In the original version of this recipe, we used 1 cup of Fody Foods Marinara pasta sauce*.)
Butter or ghee (optional but encouraged)
Butter is low FODMAP, but if you don’t tolerate butter you can also swap this for ghee, or a low FODMAP plant-based margarine of choice.
(In the original version of this recipe, I used 2 tablespoons of salted butter! If using unsalted butter or ghee, you may need to add a pinch of salt for taste.)
Recommended reading:
Step-by-step instructions
Blend the chicken broth and marinara sauce.
Use your measuring cup to measure out your organic chicken broth and marinara sauce.
Pour into the blender and blend in low-medium speed for 2-3 minutes or until fully pureed.
Pour blended mixture through a sieve.
Once pureed, pour soup slowly through a sieve into a saucepan.
Use a spoon or spatula to remove any lumps or clumps.
Heat up on the stovetop.
Place the saucepan on the stove on medium to high heat and heat up the soup until desired temperature.
The recipe
Ingredients
- 3/4 cup low FODMAP broth
- 1 cup low FODMAP tomato/marinara sauce
- Optional: 2 tablespoons salted butter, melted
- Optional: fresh or dried parsley, for garnish
Directions
- Blend ingredients well, in a blender, Ninja, or Vitamix, for 2-3 minutes until pureed.
- Strain through a sieve.
- Heat up on stovetop when ready to eat.
- Optional: Garish with some fresh or dried parsley. (Makes ~2 to 3 servings.)
3-Ingredient Low FODMAP Tomato Soup (Semi-Homemade)
Ingredients
Equipment
Method
- Blend ingredients well, in a blender, Ninja, or Vitamix, for 2-3 minutes until pureed.
- Strain through a sieve.
- Heat up on stovetop when ready to eat. (Makes ~2 to 3 servings.)
Substitutions and modifications
Vegetarian
To make this tomato soup vegetarian you may use any low FODMAP vegetable broth instead of chicken broth.
Vegan/dairy-free
To make this vegan/dairy free you may replace butter for a low FODMAP margarine of choice.
Serving suggestions
- Enjoy this soup with a side of crackers at your next afternoon snack
- Have it on the side with a grilled cheddar cheese on low FODMAP bread of choice
- Try it as a starter course before your next low FODMAP dinner
How to store it
Refrigerator
To store in the refrigerator, pour into a shallow container with an airtight seal. Make sure to store in a refrigerator within 2 hours of when it was cooked. Refrigeration temperature must be 40°F or below. (1)
Freezer
To store in the freezer, pour into a shallow container with an airtight seal. Make sure to store within 2 hours of when it was cooked. Freezer temperature must be 0°F or lower. (1)
Frequently asked questions (FAQ’s)
How long does it last in the fridge?
This tomato soup can last in the refrigerator for 3-4 days and in the freezer for 3-4 months.
To thaw out frozen soup you may put it in the refrigerator overnight and must be used within 3-4 days of thawing.
When thawing in the microwave, stir often to avoid cold spots and cook until soup temperature reaches 165°F.
When thawing in a saucepan, use a lid to retain moisture and cook until soup reaches a roiling boil and internal temperature is 165°F. (2)
What are some store-bought low FODMAP store-bought tomato soup brands?
- Fischer & Wieser Mom’s Tomato Basil Soup
Are tomatoes low FODMAP?
It depends! According to Monash University, serving size is key.
For example, up to 1/2 of a medium tomato or up to 4 medium cherry tomatoes, or up to 1/2 cup tomato juice are considered low FODMAP.
But more would be considered moderate to high in fructose (a type of FODMAP).
If you find you’re reacting to even low FODMAP servings of tomatoes, there may be something else going on that doesn’t involve FODMAPs.
(Read more about tomatoes and IBS here!)
Is tomato sauce low FODMAP?
According to Monash University, up to 1/2 cup of Fody Foods marinara sauce* – the kind we used for this recipe – IS certified low FODMAP.
However, most other pasta sauces on the market contain garlic and onion, so these would not be considered low FODMAP.
(Read more about other low FODMAP tomato sauce options here!)
Which broths are low FODMAP?
There are many! Get a full round-up of low FODMAP broths and stocks here.
More low FODMAP soup recipes
Sharing is caring
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