This low FODMAP chicken soup incorporates lean protein and a variety of low FODMAP vegetables for a delicious balanced meal. My family loves it paired with sourdough bread.
This soup is easy to put together, making it perfect for a weekday dinner. And it’s great left over for lunch too!
You can make it on the stovetop or in a slow cooker.
I find that gluten-free noodles tend to fall apart and turn into mush in leftovers, so I’ve skipped the noodles here and added more veggies instead for an alternative to chicken noodle soup.
You can double the batch and freeze half – it will stay fresh in the fridge for 3- 5 days, and in the freezer for up to 3 months.
Don’t forget the squeeze of lemon at the end! It really brightens up the soup.
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Table of Contents
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 in a serving size as large as 6 medium carrots.
Zucchini
Zucchini are low FODMAP in a portion of 1/3 cup. Larger portions contain fructans.
Chicken Breasts
Chicken Broth
Most commercial chicken broths contain high FODMAP ingredients. Check for onions, garlic, and celery. You might have better luck avoiding FODMAPs with bone broth.
Or use a certified low FODMAP product. Gourmend Foods has a nice product. You might also try Smoke n Sanity’s low FODMAP chicken base.
Of course, you could always make your own low FODMAP broth. It can be easily stored in your freezer.
Bay Leaf
Thyme
Rosemary
Salt
Salt is low FODMAP. 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.
Black Pepper
Canned Corn
Corn is one of those interesting foods that is lower in FODMAPs in its canned form, rather than fresh or frozen. This is because FODMAPs are water soluble, so they leach out into the water that the corn sits in. Just be sure to drain and rinse. Canned corn is low FODMAP in a serving of 1 cup.
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. Regular spinach is also low FODMAP. I just prefer the taste and texture of baby spinach. Plus there is no need to trim the stems with baby spinach.
Lemon Juice
Lemon juice is low FODMAP in a serving size of ½ a cup. That’s a lot of lemon juice! Lemon juice is a great way to add some brightness and acidity to a cooked dish. It is also a great flavoring agent if you are trying to keep your recipe low sodium.
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
Heat 1 tablespoon of olive oil in a stock pot or Dutch oven.
Wash the fresh vegetables and peel the carrots.
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.
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. Add back to 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 in slow cooker.
Step 2
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.
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. Add back to 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
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 can corn drained
- 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.
- Once the chicken is fully cooked, pull it out of the soup and set aside on a cutting board, let cool slightly.
- While the chicken is cooling, add frozen green beans and canned corn (drained and rinsed) to the soup.
- Shred the chicken and dd back to 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).
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).
Tried this low FODMAP chicken and 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.