The Best LOW FODMAP Creamy tomato soup with Greek yogurt

This ultra-creamy tomato soup recipe is the ultimate comfort food—rich, easy to make, and ready to be dunked with grilled cheese. A cozy hug in a bowl!

Creamy tomato soup should be simple. But when your stomach flips at the mere whisper of garlic or onions, well… the comfort kind of disappears, huh? 😅

That’s exactly why I whipped up this LOW FODMAP Creamy Tomato Soup—a hug in a bowl without the usual gut drama. Whether you’re battling IBS, following a low-FODMAP plan, or just want a velvety soup that won’t leave you curled up like a pretzel, this one’s for you.

And yes—it’s still rich, creamy, and tastes like it simmered in a Tuscan kitchen for hours (spoiler: it didn’t). Let’s get into it.

🕒 Prep & Cook Time for Easy Low FODMAP Creamy Tomato Soup

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4

What is Low FODMAP Tomato Soup?

First off—FODMAPs are fermentable carbs that can trigger bloating, gas, or other lovely symptoms in sensitive tummies. Common culprits? Garlic, onions, and wheat-based thickeners. Basically, all the things that make soup taste delicious, right?

Wrong. (Well, kind of.)

This soup keeps the flavor and skips the stomach aches. Here’s the secret:

• Infused garlic oil (FYI, it adds that garlic oomph without the actual FODMAPs)
• Canned tomatoes (yes, they’re low FODMAP in reasonable amounts)
• Lactose-free cream or canned coconut milk for that rich, dreamy texture

👉 So you get a luscious, comforting soup that’s safe for your gut and your taste buds.

🌿 Ingredients That Love Your Gut

Let’s break it down. These ingredients aren’t just low FODMAP—they’re pantry-friendly and easy to find.

Core Ingredients:

• Canned whole peeled tomatoes (look for no added garlic/onion)
• Garlic-infused olive oil (store-bought or homemade)
• Carrots & celery (yep, just enough to flavor without tipping the FODMAP scale)
• Fresh basil or dried Italian herbs
• Lactose-free cream or full-fat canned coconut milk (IMO, coconut = tropical hug)

Optional but delicious:

• A pinch of smoked paprika for depth
• Nutritional yeast if you want cheesy vibes without actual cheese
• A drizzle of balsamic vinegar to brighten things up

Bold move: Add a splash of dry white wine while sautéing. Fancy? A little. Worth it? Absolutely.

🍅 How to Make IBS-friendly Soup: Step-by-Step (Zero Fancy Equipment Needed)

Step 1: Sauté Without Stress

In a large pot, heat 2 tablespoons of garlic-infused oil over medium heat. Toss in chopped carrots and celery (about ½ cup each). Cook for 5-7 minutes until softened. Your kitchen will already smell amazing.

Step 2: Tomato Time

Pour in two 14.5 oz cans of whole peeled tomatoes (or one big 28 oz can). Crush them gently with a spoon if you like rustic textures. Add ½ cup water or low FODMAP broth, a pinch of salt, pepper, and your chosen herbs.

Step 3: Simmer & Blend

Let everything simmer for about 20 minutes, stirring occasionally. Then blend until creamy (use an immersion blender or transfer carefully to a high-speed blender). No tomato explosions on your shirt, please.

Step 4: Creamy Finale

Return the blended soup to the pot. Stir in ½ cup of lactose-free cream or coconut milk. Let it heat through—don’t boil it. Taste and adjust seasoning.

Boom. Done. Your creamy tomato soup is ready to rock.

💡 Pro Tips for Maximum Flavor (Without IBS Mayhem)

Because let’s be honest—bland soup is a crime.

• Use whole tomatoes over diced. They’re sweeter and richer—just trust me.
• Add herbs at the end for more punch (basil loses its flavor when cooked too long).
• Don’t skip the garlic oil. It’s the low FODMAP loophole your soup deserves.
• Want extra protein? Stir in shredded rotisserie chicken or a handful of canned lentils (only if you’re out of the FODMAP elimination phase).

🥖 What to Serve with Low FODMAP Tomato Soup?

Yes, soup can be a meal—but let’s accessorize, shall we?

Try these pairings:

• Sourdough toast with lactose-free butter (sourdough’s often low FODMAP in small amounts)
• Grilled lactose-free cheese sandwich (because, obviously)
• FODMAP-friendly salad with olive oil, lemon, and a sprinkle of pumpkin seeds

Need more crunch? Roast some low-FODMAP croutons in garlic oil and toss ’em on top. Fancy and functional.

🧠 Why This Soup Works (and Tastes Like a Hug)

Let’s break it down. This isn’t just soup—it’s strategic gut-soothing goodness.

It’s low FODMAP and flavorful because:

• You build flavor with caramelized veggies and infused oil
• You use whole tomatoes (less acidity, more richness)
• You finish with fat (cream or coconut milk = flavor carrier)

Basically, you trick your taste buds into thinking this is a cheat meal when it’s totally tummy-friendly.

And IMO, that’s magic. ✨

🛒 Quick Shopping List

Print this out or screenshot it. It’s short, sweet, and saves you from aisle rage.

• Canned whole peeled tomatoes (2 cans)
• Garlic-infused olive oil
• Carrots + celery
• Lactose-free cream or canned coconut milk
• Fresh basil or dried herbs
• Salt, pepper, smoked paprika (optional)
• Low FODMAP broth or water
• Nutritional yeast (optional)
• Sourdough bread (optional but recommended 😎)

🏁 Final Thoughts: Let’s Be Soup Snobs (But In a Chill Way)

Look, I’ve had enough watery, bland “diet” soups in my life to know they’re a waste of a spoon. But this? This Low FODMAP Creamy Tomato Soup is rich, flavorful, and totally gut-approved.

It’s for those days when you want something cozy that doesn’t make your stomach say, “Why tho?” 😬

So make a big batch, freeze half, pair it with something crunchy, and pat yourself on the back. You just leveled up your comfort food game without upsetting your belly.

👇 Your Turn

Tried the recipe? Got a gut-friendly hack to share? Let’s hear it in the comments or tag me in your bowl selfies 🥣 on IG!

And hey—bookmark this baby. Your future self (and your stomach) will thank you. ❤️

🙋‍♀️ FAQs – You Know You’re Wondering

Is tomato soup actually low FODMAP?

Great question. Tomatoes are low FODMAP in moderate portions, so don’t drink this by the gallon. Two canned servings (about 1 cup) per meal? You’re golden.

What’s the deal with garlic oil?

Garlic oil = your new bestie. FODMAPs in garlic are water-soluble—not oil-soluble. So, garlic-infused oil gives you the flavor without the gut punch. Just don’t go tossing garlic cloves in your soup unless you like living dangerously.

Can I freeze this soup?

Heck yes. Store in an airtight container for up to 3 months. Reheat on the stovetop and add a splash of coconut milk to bring back the creaminess.

Can I use canned tomatoes?
A: Yes, choose low-acid, no onion/garlic canned tomatoes for best results.

Q: Is tomato soup low FODMAP?
A: Regular tomato soup is not. This version uses FODMAP-safe ingredients.

Q: Can I freeze this soup?
A: Yes! Let it cool and store in an airtight container. Keeps for 2 months.

Q: What makes this soup creamy without dairy?
A: Coconut cream or lactose-free cream adds a silky texture without triggering symptoms.

Local USA Ingredient Tips

• Look for garlic-infused oil made with FODMAP-safe methods at Whole Foods or online.
• Low-FODMAP broth brands: FODY Foods, Progresso reduced sodium, or homemade.
• Use ripe tomatoes from California farms or canned San Marzano style (low-acid).

Nutrition & Serving Info (Per Serving)

• Calories: 190
• Carbs: 18g
• Fat: 12g
• Fiber: 3g
• Protein: 3g
• Servings: 4

✅ Type of Food:

• Dietary Type:
  • Low FODMAP
  • Gut-friendly
  • IBS-friendly
  • Dairy-free (if made with coconut milk or lactose-free cream)
  • Gluten-free (if no gluten-containing additives)
• Course Type:
  • Soup
  • Appetizer
  • Lunch or Light Dinner
• Cuisine Type:
  • Western / American-inspired comfort food
  • (Could also be Mediterranean-inspired if using olive oil and herbs)
• Meal Type:
  • Weeknight Meal
  • Make-ahead Meal
  • Meal Prep-Friendly
  • Vegetarian

FAQs

Is tomato soup okay for IBS?
This low FODMAP version is perfect for IBS since it avoids garlic, onion, and dairy.

How do you make tomato soup creamy without dairy?
Use lactose-free cream or coconut cream to get that rich texture without discomfort.

What are the best low FODMAP canned tomatoes?
Choose peeled, no-added garlic/onion tomatoes labeled as low-acid.

Can I add protein to this tomato soup?
Yes, add grilled chicken, tofu, or lentils (in low FODMAP portions).

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