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Low FODMAP Chicken Vegetable Soup is so delicious you will never even notice that its low FODMAP, soy free, gluten free, and dairy free! Low FODMAP Chicken Vegetable soup is light enough for lunch or a quick snack but filling enough to be a full main dish for dinner. Chock full of vegies and chicken, this soup is so healthy and flavorful.
Don’t you love when fall rolls around and its time to start making soups again? I love making big batches of soup so I don’t have to cook for a night or two, have leftovers for lunch, and can freeze some for later on. Hey, who wants to spend every night in the kitchen. Even super mom’s need a night off now and then. 😉
Low FODMAP Chicken Vegetable Soup is based on my Chicken and Dumpling Soup that I have been making for years and years. The original recipe is a particular favorite of my husbands. So, of course, I had to modify it to accommodate the Low FODMAP diet. For those of you who don’t know this means no garlic or onions (gasp!). Believe me, you will never notice that we left out the garlic and onions!
In fact, I don’t want to say that this recipe is better, but… its definitely just as good. 😉
Various stages of cooking Low FODMAP Chicken Soup
Low Fodmap Chicken Vegetable Soup Modifications and variations
I just love to modify recipes. In fact, I’ve been known to modify recipes before I’ve ever even tried the original version. Well, sometimes you are missing an ingredient, or you know you or your family don’t like mushrooms (okay, I don’t like mushrooms. Hubs and kids think they are great) or maybe you have something you need to use up. Or, maybe you just think your way is better (conceited much?!?). 😉
Still, in my opinion, the best recipes should be adaptable to fit a wide variety of palates. Well, this one has you covered. Don’t like carrots, don’t use them. Not following a low FODMAP diet, well then, by all means, add in onions and garlic (I would, if I could). You can switch, add, subtract, any of the vegies and herbs in this soup. Just adjust the volume of spices/herbs and broth based on your changes. Have fun! Why not? Cooking should be fun
Have fun! Why not? Cooking should be fun. 🙂Click To TweetLow FODMAP Chicken Vegetable Soup Recipe Notes, Tips and Tricks
A couple of notes to help on your souping adventures:
Vegies~
-
Vegies all scrubbed, cleaned with Produce Wash, and peeled to go into Low FODMAP Chicken Vegetable Soup.
If you’ve read any of my other posts you know I am a huge fan of Produce Wash. I start by scrubbing all my produce, giving it a spritz or soak with homemade Produce Wash, then let sit for at least 10 minutes. This gives me time to get the chicken and trimmed and start cooking. Then back to chopping up vegies. Simple right? Everyone has time to use Produce Wash 😉
- For even cooking, the vegies (except the potatoes) should all be cut into about 3/4″ pieces. If you like larger pieces that is fine, but you will need to adjust the cooking time.
- I really do not care for hard or super squishy green beans (like Goldilocks, they must be “just right”.) Depending on your tastes, you can adjust the amount of time remaining when you add the beans. For me about 7-10 minutes of cooking time is perfect in the soup.
- On a low FODMAP diet, onions are off limits, but the green tops of green onions are okay. Just make sure not to use any of the white parts. Its really amazing how much flavor green onions add to dishes. I think I have bought more green onions just in the last 6 months than I had cumulatively my whole life before the FODMAP diet. 😉
A garbage bowl comes in handy when prepping this many vegies. As I work, all the ends, peels and icky bits go into the garbage bowl and then into the compost pile.- Any style of potatoes can and has been used in this recipe. I prefer yukon golds just because they hold their shape so nicely but red, purple or good old russets will work too. Just adjust the quantity based on the size of your potatoes.
- Soak and rinse your potatoes. Most of the time I will soak potatoes in cold water then rinse and soak again to help remove some of the extra starch. This helps a little bit with the carbs for this diabetic gal. It also helps remove the “grit” which makes the end product much smoother.
Consistency~
I prefer my soup to have a true broth, in other words, I really don’t like a thickener or “cream” based soups. That said, you can totally add a thickener for the broth if you wish. After you have cooked your vegies and are getting ready to add the rest of the ingredients, just add in a tablespoon of flour to your vegies. Stir it in well and let it cook off for about one minute. Then add just a little bit of your stock and stir well. Basically you made a bit of a roux which will thicken as your soup cooks. Continue adding the rest of the broth.
Frozen Homemade Bone Broth for low FODMAP Chicken Vegetable Soup.
I love to use my own homemade chicken stock or bone broth, but sometimes we don’t have time or the boxed kind is just more convenient. Pacific Foods Low Sodium Organic Chicken Broth is soy free. This is my go to stock, if I don’t have homemade on hand. I like to use Low Sodium so that I know and can control how salty the overall dish is in the end.
Herbs and Seasoning~
When using dried herbs, it is important to give them a little crush to “reactivate” the flavor a bit. You can just do this in the palm or your hand (rub with the fingers of your other hand) or use a mortar and pestle. Herbs like thyme, basil, and oregano can all just get a little crush in your palm, but whole rosemary needs a bit more oomph, so I like the mortar and pestle for this. If using crushed rosemary, then just rub in your palm.
None of us really like black pepper so you will never see it listed in my recipes. I know that pepper is a wonderful spice that most of the planet enjoys, but we do not. Use or don’t use it as you see fit. 😉
People all have their own opinions, favorites, and medical guidelines regarding salt. Use what you like flavor wise. I prefer coarse Kosher salt in this recipe. Also, regarding quantity, salt to taste! If you like a lot, use a lot, if you like a little, use a little. The amount listed is what we like in our soup, but everyone is different. In fact, I had to measure out how much I use, because I actually measure into my hand and season each “layer” as it goes in. For example, Chicken seasoned individually, then the vegies, then again when I add everything together with the potatoes. It seems like I season more appropriately that way rather than trying to dump in one amount all at once. But, to each their own.
A little bit of red pepper flakes might be nice for those of you who can have peppers and like a bit of heat. I would add those when you add the celery.
Cut the chicken into one inch chunks. Season and saute until golden.
Low FODMAP Chicken Vegetable Soup
Ingredients
Chicken
- 1 pound Chicken breast, boneless/skinless cut into 1" chunks
- 1/2 Tablespoon Garlic infused Oil
- 1 Tablespoon olive oil
- 1/2 teaspoon Kosher Salt to your taste
- 3/4 teaspoon dried thyme crush in your palm or mortar and pestle
- 1/4 teaspoon dried rosemary crush in your palm or mortar and pestle
Soup
- 1 Tablespoon Butter lactose free for low FODMAP diet
- 1-2 teaspoon Garlic infused Oil
- 6-8 each carrots cut into 3/4" pieces
- 1-2 each parsnips cut into 3/4" pieces
- 6-8 stalks celery cut into 3/4" pieces
- 5-6 each potatoes Cut into 1" cubes
- 1 Tablespoon dried thyme
- 1 teaspoon dried rosemary crushed
- 1 teaspoon salt I like Kosher salt for this recipe
- 8 cups chicken stock or broth
- 1/2-3/4 pound green beans trimmed and cut into 1 - 1 1/2" pieces
- 3 each green onions, minced fine green tops only for low FODMAP (optional)
Instructions
Chicken
- In a large stock pot, heat oil over medium heat. Add in chicken chunks and season with salt, thyme and rosemary (and pepper if you prefer). Depending on the size of the pan you may need to do this in batches.
- Saute over medium to medium high heat until golden brown. (add extra garlic oil or regular olive oil if needed.) You don't need to worry about cooking through as it will finish cooking in the soup. Remove to a plate and cover with aluminum foil.
Soup
- Working quickly, in the same stock pot, add the butter and second teaspoon garlic oil to the hot pot. As soon as the butter melts, add in the carrots, parsnips, (if using onion add it now). Stir to evenly coat in the butter/oil and cook for 3 minutes.
- Add in the celery, stir to combine. Add in the remaining herbs and salt to your liking. Cook for another 2 minutes.
- Return the chicken to the pot. Add in the chicken broth. Stir to combine. Bring to a boil. Reduce to a simmer and cook for about 5 minutes.
- Add in the potatoes. Bring back to a boil. Cover and reduce heat to keep at a simmer for about 15-20 minutes.
- Add in the green beans and continue to cook for another 7-10 minutes, until all the vegetables are tender. Season with additional salt and thyme if needed.
- Ladle out into large soup bowls, garnish with green onion (tops only). Enjoy!
Hope you have a fabulous day!
~Naturally yours~
Liz
This recipe looks great! I am going to pin it to make later, but I can’t wait! It will be so nice to eat on those cold winter days!
I hope you love it! So great for cold rainy days or when you’re sicky. I love having some in the freezer to pull out when I’m not up to cooking.
Hi Liz, love your chicken vegetable soup. I don’t follow FODMAP myself (I’m a low carb sugar-free keto gal) but have a son who may benefit from the anti-inflammatory properties of your soup. Plus, as you say, your recipe is so flexible and can be adapted to suit most eating plans. It’s amazing what you can come up with when dietary restrictions need to be followed. How good is homemade chicken or bone broth. Yum!
Hi Julie, So glad you like the recipe. It has certainly been eye opening for me having to deal with different dietary restrictions. I’m still amazed that food can still taste good without garlic or onions. Ha! 😉
Hope you have a great day!
I came upon your website from Facebook group. Very thorough recipe for sure. I also have a health blog. Excerpts from my book Feel Better Everyday. You covered every problem a cook could have making veggie soup. Great job
Thank you! I hope you enjoy. I checked out your blog. I like your idea for grilling mixed vegies. Hope you have a great week.
Is the Pacific Foods Low Sodium Organic Chicken Broth low FodMap?
Hi Laura. Great question. The Pacific Foods Low Sodium Chicken broth lists onion powder in the ingredients so technically not low FODMAP. Myself, I haven’t had any problem with it, but each of us is different. For me, its more imperative that I find something soy free due to my soy allergy and thankfully this broth is soy free. Most of the time, I make my own broth now and only buy broth when I don’t have time (or its too darn hot) to make my own. I hope you enjoy the recipe and find a solution that works for you. Best wishes for health.
Hi Liz. Your vegetable chicken soup looks delicious. Before I make it I want to ask you about the quantity of celery in the recipe. My understanding is that celery has a ‘moderate’ amount of fodmaps. 1/4 stalk per serving. Does the recipe agree with this amount at 6-8 stalks. I love having celery in my soup.
Hi Katherine,
Thank you! I must confess, your question made me look up celery again. I hadn’t looked since I originally went low FODMAP. Apparently celery used to be considered low fodmap, eat freely, but now that has changed to 1/4 stalk per serving. Personally, I’ve been using this much celery for a long time and it’s fine for me, but each of us is different. For strict low FODMAP, I would suggest reducing the amount of celery down to 2-3 stalks depending on the size. Keeping in mind that this recipe makes a BIG batch of soup! Thank you for pointing this out. I will make adjustments in the recipe.
I hope you enjoy the soup!
Liz
Thanks for this great recipe & can’t wait to make it.
I wanted to know how long does it keep in the freezer?
Hi Laura, Sorry for the delay in responding. I usually use up my soups pretty quickly since I eat a bowl for breakfast everyday. 🙂 Foodsafety.gov listed soups as lasting 2-3 months in the freezer. I’ve certainly kept soups longer in the past with no issues. One important piece would be your storage vessel. If you are storing in a freezer bag or plastic container you will get less storage time then in glass like Pyrex bowls. Hope that helps.
Hope you enjoy the soup.
Liz