Butternut Squash Soup (Peeled, Tested Portion) with Homemade Onion-Free Chicken Broth (Comforting)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A comforting low-FODMAP soup: butternut squash at its tested half-cup portion, potato and carrot bulking the pot, and homemade onion-free broth.
Some nights need soup, and this one is engineered for them: butternut squash at its Monash-tested portion — about 75g (half a cup) per bowl — with potato and carrot doing the silky heavy lifting. The broth is homemade, so the whole pot stays free of onion and garlic and safely inside low-FODMAP territory. It tastes like a hug and behaves like a census of safe food.
🥄 Ingredients
- 🫗 300g butternut squash, peeled, seeded, and cubed (about 75g / half a cup per serving, the tested portion)
- 🫗 500g (1.1 lb) floury potatoes, peeled and cubed
- 🫗 2 carrots (about 150g), peeled and sliced
- 🫗 2 tablespoons olive oil
- 🫗 1.2L (5 cups) homemade onion-free chicken broth (no garlic)
- 🫗 1 sprig fresh thyme
- 🫗 1/4 cup (60ml) lactose-free milk (optional, for a silkier texture)
- 🫗 Salt and white pepper
- 🫗 1 tablespoon toasted pumpkin seeds (optional)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
In a large pot, warm the olive oil over medium heat. Gently cook the squash, potato, and carrot for 8 minutes, stirring now and then, without letting them brown.
Add the broth and the thyme sprig, bring to a simmer, and cook for 20–25 minutes until every cube is completely tender.
Remove the thyme, then blend the soup until completely smooth — a hand blender works well here.
Stir in the lactose-free milk if using, season with salt and white pepper, and warm through.
Ladle into bowls and finish with toasted pumpkin seeds if you like.
⚠️ Common Mistakes
- ✕
Using a huge wedge of squash; the tested portion exists precisely to keep this soup gut-safe.
- ✕
Reaching for a store-bought broth that lists onion or garlic in the ingredients.
- ✕
Blending hot soup in a closed blender without venting the lid.
🔄 Variations
Add a swirl of lactose-free cream instead of milk for a richer finish.
Roast the squash first for a deeper, caramelized flavor.
Blitz in a little cooked pumpkin in the autumn months.
🧊 Storage
- 📦
Keeps 4 days in the fridge and freezes beautifully for 3 months.
- 📦
Reheat over gentle heat, adding a splash of broth to loosen it.
💡 Chef Tips
Tip 1: The squash is deliberately portioned — 75g of it per serving is the Monash-tested amount, and the potato fills out the bowl.
Tip 2: Make the onion-free broth by simmering chicken, carrot, and thyme for an hour and straining; it freezes flat for soups just like this.
Tip 3: Blend until there is literally no grit; the texture is half the comfort.
Tip 4: White pepper adds warmth without visible flecks — a soup-nerd's finishing move.
❓ FAQ
Why is the squash portion so specific? Monash tested butternut squash at about half a cup cooked — beyond that its fructan load climbs, so this recipe respects that exact line.
Can I use bought stock? Only if it lists no onion or garlic; most don't, which is why homemade is the safe default here.
Is this soup a full meal? It's a satisfying light lunch or starter; add the pumpkin seeds and a protein on the side for dinner.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →