Low FODMAP Chicken Vegetable Soup

Chicken noodle soup is the ultimate comfort food — until you’re trying to eat low FODMAP and suddenly half the ingredients are off the table. This version has all the cozy, warm goodness without the IBS triggers.

It’s simple, satisfying, and a family favorite. And it’s even better paired with a thick and chewy slice sourdough bread.

You’ll notice there are no noodles — gluten-free pasta has a habit of turning to mush in leftovers, so I’ve added extra veggies instead. Make it on the stovetop or in the slow cooker.

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The Ingredients

Garlic Infused Olive Oil

This is a staple in my low FODMAP pantry. Since garlic is out in low FODMAP cooking, using garlic infused olive oil is a great way to bring back some of that flavor. My go-to is Colavita Roasted Garlic Extra Virgin Olive Oil.

Carrots

A key ingredient in many broth-based soups, carrots are low FODMAP.

Zucchini

Zucchini are low FODMAP in a portion of 1/3 cup. Larger portions contain fructans.

Chicken Breasts

Boneless, skinless chicken breasts are a lean source of protein and a go-to for many people with a sensitive stomach. Unseasoned chicken is low FODMAP.

Chicken Broth

Most commercial chicken broths contain high FODMAP ingredients. Check for onions, garlic, and celery, or use a certified low FODMAP product.

Gourmend Foods has low FODMAP chicken, beef, and vegetable broth. You might also try Smoke n Sanity’s low FODMAP chicken base.

You could always make your own low FODMAP broth that can be easily stored in your freezer

The Spices – Bay leaf, thyme, rosemary, and black pepper are low FODMAP spices.

Salt is also low FODMAP. Note that you may need to adjust the amount of salt used in your soup, depending on the salt content of your chicken broth.

Grourmend Foods broths are unsalted so you may need to add more salt if you are using that product.

Corn

Corn is low FODMAP at a portion of 1/2 cup. Use canned, fresh, or frozen. If using canned, be sure to drain and rinse the corn before use – FODMAPs are water soluble, so they leach out into the water.

Frozen Green Beans

Green beans are low FODMAP in a portion of 15 whole beans per meal. Large portions contain sorbitol and mannitol. I used frozen green beans here just to keep things simple, but fresh would be fine. If using fresh green beans in the stovetop recipe, add them at the same time as the chicken.

Baby Spinach

Baby spinach is low FODMAP at a portion of 1 ½ cups, fresh. I prefer the taste and texture of baby spinach over regular, but regluar spinach works here as well.

Lemon Juice

Lemon juice adds brightness and acidity. It is also a great flavoring agent if you are trying to keep your recipe low in sodium. A tablespoon of lemon juice is low FODMAP.

Parmesan Cheese

This is an optional topping (though in my house it is mandatory!). Parmesan cheese is low FODMAP in a portion of 40 grams (a little over ¼ cup, shredded). We just top each serving with a sprinkle.

Low FODMAP Chicken Soup Step-By-Step Instructions

Stovetop Preparation

Step 1

Wash the fresh vegetables and peel the carrots.

Heat 1 tablespoon of olive oil in a stock pot or Dutch oven.

Dice the carrots and zucchini. Add to the hot oil and sautee, about 3 minutes. The carrots do not need to be fully tender as they will continue to cook in the broth.

Step 2

Add whole chicken breasts to the pot and cover with chicken broth.

Add your bay leaf, thyme, rosemary, salt, and pepper.

Let simmer for abut 20 minutes, or until the chicken reaches a temperature of 165 degrees F.

Step 3

Once the chicken is fully cooked, pull it out of the soup and set it aside on a cutting board; let cool slightly.

While cooling the chicken, add frozen green beans and canned corn (drained and rinsed) to the soup.

Using two forks or meat claws, shred the chicken, then return it to the soup.

Step 4

Add the baby spinach. Allow to cook for another 5-10 minutes.

Squeeze in 2 tablespoons of lemon juice just before serving. You can also squeeze a little extra into each serving, if desired.

Serve your low FODMAP chicken soup warm with parmesan cheese (optional).

Slow Cooker Preparation

Step 1

Dice the carrots and zucchini. Place them in the slow cooker.

Step 2

Place the remaining ingredients, up to the spinach, into the slow cooker (chicken breasts, chicken broth, bay leaf, thyme, rosemary, salt, pepper, corn, and frozen green beans).

Cook on low for 6-8 hours, or on high for 4 hours.

Step 3

Remove the chicken from the slow cooker, set aside on a cutting board and allow to cool slightly.

Using two forks or meat claws, shred the chicken. Then add it back to the soup.

Step 4

Add spinach, stir, and allow to cook until wilted.

Squeeze in 2 tablespoons of lemon juice just before serving. You can also squeeze a little extra into each bowl if you would like.

Serve warm with parmesan cheese (optional).

Low FODMAP Chicken Soup with Vegetables

Warm up on a chilly day with this healthy take on a low FODMAP noodleless chicken soup.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Course Soup

Servings 6 People

Ingredients

  

• 1 Tablespoon  garlic-infused olive oil
• 2 medium carrots  peeled and diced
• 1 medium zucchini  diced
• 2 medium chicken breasts about 1-1.5 pounds
• 6 cups chicken broth see details above on low FODMAP broth
• 1 bay leaf
• 1/2 teaspoon  dried thyme
• 1/2 teaspoon dried rosemary
• 1 teaspoon salt or to taste
• 1/4 teaspoon black pepper
• 1 cup corn
• 1 cup frozen green beans
• 4 cups loosely packed baby spinach
• 2 Tablespoons  lemon juice
• 1/4 cup shredded parmesan cheese

Instructions

 

Stove Top Instructions

• Heat 1 tablespoon of olive oil in a stock pot or Dutch oven.
• Add diced carrots and zucchini and sautee, about 3 minutes.
• Add whole chicken breasts to the pot and cover with chicken broth.
• Add bay leaf, thyme, rosemary, salt, and pepper.
• Simmer about 20 minutes, or until the chicken reaches a temperature of 165 degrees F.
• Once the chicken is fully cooked, pull it out of the soup and set it aside on a cutting board; let it cool slightly.
• While the chicken is cooling, add frozen green beans and corn (drained and rinsed, if canned) to the soup.
• Shred the chicken and it add back to the soup
• Add the baby spinach. Allow to cook for another 5 minutes.
• Squeeze in 2 tablespoons of lemon juice just before serving.
• Serve warm with parmesan cheese (optional) and chewy sourdough bread.

Slow Cooker Instructions

• Place diced carrots and zucchini in a slow cooker.
• Add the remaining ingredients up to the spinach into the slow cooker (chicken breasts, chicken broth, bay leaf, thyme, rosemary, salt, pepper, corn, and frozen green beans).
• Cook on low for 6-8 hours or on high for 4 hours.
• Remove the chicken from the slow cooker, set aside on a cutting board and allow to cool slightly.
• Shred the chicken. Add back to soup.
• Add spinach, stir, and allow to cook until wilted.
• Squeeze in 2 tablespoons of lemon juice just before serving.
• Serve warm with parmesan cheese (optional) and chewy sourdough bread.

Video

Have you tried this low FODMAP chicken vegetable soup? Let me know what you think! Leave a review below.

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.