Sheet Pan Roasted Red Pepper Soup

By Sally Cameron on February 19, 2021

Healing Histamine, Soups, Stews & Chilies, the daniel plan

Easy soups make for easy meals and this sheet pan roasted red pepper soup is both. Add a green salad and you’ve got a meal. All of your ingredients go on sheet pans and into the oven. To finish the soup, puree all of the roasted veggies in a blender with broth and add a little dairy or non-dairy milk for creaminess if desired. An added benefit, there is little mess to clean up.

roasted red pepper soup |

Sheet Pan Roasted Red Pepper Soup

This simple soup is a great way to get your veggies in. It takes 5 large red bell peppers or about 3 pounds. Slice the peppers in quarters top to bottom, remove seeds and place cut side down on a parchment lined baking sheet pan. To a shallow baking dish add 1 sliced onion and a few large, whole, peeled garlic cloves drizzled with a tablespoon of olive oil. Roast in a hot oven until the pepper skins are blackened and the onions and garlic are soft and browned.

roasted pepper in a blender |

Finishing the Soup

Roast your vegetables then add everything to a blender and puree with chicken broth or vegetable broth. For creaminess add either canned coconut milk or dairy milk (half and half or cream).

roated red pepper soup |

Roasting and Spice Notes

Sheet pans are a super handy kitchen tool. They come in full, half, quarter and even eighth size. When you sheet pans, buy rimmed heavy duty ones as they are less likely to warp in the oven. If you are concerned with aluminum in your diet from foil and sheet pans, cover them with parchment paper to protect your food and speed clean up. If you don’t have a rimmed baking sheet use a large cookie sheet. Don’t put the peppers in a casserole dish because they need the high heat exposure of a flat or almost flat baking sheet to roast the skins.

For spices I prefer smoked paprika but regular is fine too. For more smoky spice add a little spicy ground chipotle powder when pureeing. Another way to add heat is with sharp paprika. For more Southwestern flavors add cumin, coriander or ancho chili powder.

roasted red pepper soup |

If you love bell peppers, try these Turkey Quinoa Stuffed Peppers!

Low Histamine Notes

For histamine friendly soup use homemade low histamine chicken broth. I make mine in an Instant Pot or electric pressure cooker. Find the recipe here. Another option is homemade vegetable broth. Also made in the pressure cooker, it beats anything off the store shelf. If coconut milk doesn’t work for you, try another non-dairy milk or use more broth as needed. In the photos I garnished with toasted pumpkin seeds. If your sensitive skip them and use herbs. Cilantro or Italian parsley are nice.

roasted red pepper soup |
Print Pin
5 from 1 vote

Sheet Pan Roasted Red Pepper Soup

From a sheet pan to the blender, this soup is easy with little mess to clean up. For dairy-free use canned coconut milk, or regular dairy half and half or cream as perferred. For low histamine be sure to use a low histamine broth. The recipe is on this site. For a spicy soup see notes below.
Course lunch, Main Course, Soup
Cuisine American
Keyword chicken soup, Red pepper, roasted
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 Yield about 7 cups
Calories 161kcal


  • Sheet pans
  • blender


  • 5 large red bell peppers about 3 pounds
  • 1 medium brown or sweet onion peeled and sliced into chunks
  • 3 large whole garlic cloves peeled
  • 1 tablespoon extra virgin olive oil
  • 1 1/2 teaspoons smoked paprika
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 2 cups chicken or vegetable broth
  • 1 cup coconut milk or dairy milk


  • Pre-heat the oven to 425°F. Line a half sheet pan with parchment. Snap any green stem off the top, then slice peppers in quarters from top to bottom and remove the seeds.
  • Lay the peppers cut side down on the half sheet pan. Place the onions and garlic to a shallow baking dish and drizzle with the olive oil and stir to coat. Place vegetables in the oven and roast until the peppers have blackened skin, about 30 minutes. Check the onions at 20-25 minutes or when you smell them. They should be browned and soft. Remove the pans from the oven.
  • Cover the peppers with foil or another sheet pan upside down to steam the peppers and make the skin easy to peel off. Allow them to stand 10 minutes. Remove the cover and peel as much of the skin off as posible with your fingers. Don't worry about getting everyone last bit. Place all of the veggetables in a blender with the paprika, broth, salt and pepper then puree smooth. Add the coconut or dairy milk and blend a bit more to combine. Adjust the thickness with more broth or milk and serve hot or cool completely. Soup will last in the refrigerator 4 days or freezes well.


For Low Histamine:
If you are histamine intolerant, freeze finished soup in portions immediately. If you can’t handle coconut milk, use a safe non-dairy “milk” to puree your soup or just use all low histamine chicken or vegetable broth. The soup won’t be as thick and creamy but it still tastes delicious.


Calories: 161kcal | Carbohydrates: 13g | Protein: 4g | Fat: 11g | Saturated Fat: 8g | Sodium: 229mg | Potassium: 484mg | Fiber: 3g | Sugar: 7g | Vitamin A: 4526IU | Vitamin C: 177mg | Calcium: 28mg | Iron: 2mg
  1. Terry Brown - February 20th, 2021

    I gotta try this one. Sometimes I roast veggies on the BBQ, but this looks alot wasier. What is the garnish? Parsley & pine nuts?

  2. Sally Cameron - February 20th, 2021

    Hi Terry. On the grill is a great idea, especially in summer. Can’t wait to have a grill again, soon. Garnish is parsley and toasted pumpkin seeds. They are an heirloom variety. Got them on Amazon (Wilderness Poet, US grown, organic). I ran out of the standard green pepitas but they work too. Toasted pine nuts is a great idea, and of course cilantro. Please report back how you like it.

  3. Madonna - February 20th, 2021

    I pinned this. Everyone should have a little soup in the freezer. Glad you are back in business.

    btw. I had trouble pinning from the pin by the print recipe. Don’t know if it is my issue or yours. I pinned from one of the photos.

    Oh, and love that you gave the weight. I am always confused by fruits and vegetable amounts.

  4. Sally Cameron - February 20th, 2021

    Hi Madonna. So nice to hear from you. Agreed that soup in the freezer can be a life saver.Thanks for the pin trouble comment. I’ll take a look at it. Looking forward to a new post from you!

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