This creamy Low FODMAP White Chicken Chili is made with tender diced chicken, red bell peppers, garlic-infused olive oil, and a splash of lactose-free milk. The result is a rich, comforting, and gut-friendly main course that captures all the flavor of the classic dish without the digestive upset. It is a perfect cozy weeknight dinner for the cold winter months.

Jump to Recipe

Low FODMAP White Chicken Chili Ingredients

1 tbsp garlic-infused olive oil
1 lb (450 g) boneless, skinless chicken breast, diced
1 red bell pepper, diced
2 green scallions (green parts only), sliced
1 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp smoked paprika
1/4 tsp mild chili powder (ensure no onion or garlic ingredients)
2 cups low FODMAP chicken broth
3/4 cup lactose-free milk or lactose-free half-and-half
2 tbsp cornstarch
Salt and black pepper, to taste
Optional: Lactose-free sour cream or shredded cheddar cheese (safe serving: 40 g)

How To Make Low FODMAP White Chicken Chili

Brown the chicken: Heat the garlic-infused oil in a large pot over medium heat. Add the diced chicken breast and cook until it is lightly browned on the outside and cooked through.
Sauté the vegetables: Stir in the diced bell pepper and scallion greens. Cook for 3 to 4 minutes until the peppers begin to soften.
Add the spices: Sprinkle in the ground cumin, dried oregano, smoked paprika, mild chili powder, salt, and pepper. Stir well to coat the chicken and vegetables in the seasonings.
Start the broth: Pour in the low FODMAP chicken broth and bring the mixture to a gentle simmer.
Thicken the chili: In a small bowl, whisk the cornstarch with the lactose-free milk until it is completely smooth and lump-free. Pour this mixture into the pot.
Simmer until creamy: Continue to simmer the chili for 10 to 15 minutes, stirring often. The liquid will thicken into a creamy sauce. Taste and adjust the seasoning before serving warm.

Recipe Tips

Whisk the Slurry: It is crucial to mix the cornstarch and cold milk together before adding them to the hot pot. If you add cornstarch directly to hot liquid, it will clump up and create a lumpy texture.
Check Spices Carefully: Many “chili powder” blends contain hidden onion or garlic powder. Look for brands that list only pure spices like chili pepper, cumin, and oregano, or make your own blend.
For Extra richness: Using lactose-free half-and-half instead of milk will create a much richer, velvetier texture similar to a chowder.
Don’t Overcook Chicken: Since you are using diced chicken breast, keep an eye on it during the browning phase. It will continue to cook during the simmer, so remove it from the heat if it seems done before adding the broth, then add it back later if you prefer it very tender.

What To Serve Low FODMAP White Chicken Chili

This chili is delicious served with a side of plain corn tortilla chips or salted corn chips for a salty crunch. You can also serve it over steamed white rice or brown rice to make the meal stretch further. For toppings, fresh cilantro (coriander), a squeeze of lime juice, and a sprinkle of grated cheddar cheese add brightness and extra flavor without adding FODMAPs.

How To Store Low FODMAP White Chicken Chili Leftovers

Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days. The sauce may thicken further in the fridge; just add a splash of broth or water when reheating.
Freeze: This chili freezes reasonably well, but because it contains milk and cornstarch, the texture may change slightly upon thawing. Freeze in airtight containers for up to 2 months. Thaw overnight in the fridge and reheat gently on the stove, whisking to bring the sauce back together.

Low FODMAP White Chicken Chili Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 280 kcal
Total Fat: 9g
Saturated Fat: 2g
Cholesterol: 75mg
Sodium: 520mg
Total Carbohydrate: 14g
Dietary Fiber: 2g
Sugars: 4g
Protein: 28g

Frequently Asked Questions

Where are the beans? Traditional white chili uses Cannellini or Great Northern beans, which are high in FODMAPs. This recipe relies on chicken and veggies for bulk. If you tolerate them, you can add 1/4 cup of drained, canned chickpeas or canned lentils, which are generally safe in small amounts.
Can I use rotisserie chicken? Yes! To save time, you can use shredded rotisserie chicken. Skip the browning step (Step 1) and just sauté the peppers. Add the cooked chicken in Step 4 along with the broth.
Is this recipe gluten-free? Yes, this recipe is naturally gluten-free as it uses cornstarch for thickening instead of flour. Always check your chicken broth to ensure it is certified gluten-free.
Can I make this dairy-free? Yes. You can substitute the lactose-free milk with unsweetened almond milk or canned coconut milk (light). Coconut milk will add a slight coconut flavor but makes it very creamy.

Try More Recipes: