Low FODMAP Chicken Noodle Soup Recipe

This soothing, aromatic Low FODMAP Chicken Noodle Soup is made with garlic-infused oil, tender gluten-free noodles, and fresh herbs, ready in just 40 minutes. The hero moment arrives when the savory steam rises from the pot, smelling exactly like the classic comfort food you miss, completely free of onion and garlic chunks. I rely on this recipe whenever I need a gentle, healing meal that doesn’t compromise on deep, roasted flavor.

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Why This Classic Works

The biggest challenge with traditional chicken soup is the mirepoix—the onion and garlic base that usually provides the foundational flavor. In this version, I swap raw garlic for garlic-infused olive oil and use the green tops of scallions instead of white onions. This trick captures that essential savory depth without adding high-FODMAP fructans that trigger symptoms.

Another surprise is how much flavor comes from fresh herbs like thyme and dill when they aren’t competing with overpowering onions. By sautéing the carrots and celery in the infused oil first, we build a sweet, aromatic base that makes the broth taste slow-simmered, even though it comes together quickly on a weeknight.

Low FODMAP Chicken Noodle Soup Ingredients

• 2 tbsp garlic-infused olive oil
• 1 bunch scallions (green onion), green tops only, chopped
• 3 medium carrots, peeled and sliced into rounds
• 1 stalk celery, finely diced (optional, see tips)
• 6 cups low FODMAP chicken broth (ensure no onion/garlic in ingredients)
• 2 cups cooked chicken breast, shredded (rotisserie or poached)
• 8 oz gluten-free pasta (rotini, fusilli, or wide egg noodles work best)
• 1 tsp dried thyme (or 3 sprigs fresh)
• 1 bay leaf
• 1 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• Salt and black pepper to taste

How To Make Low FODMAP Chicken Noodle Soup

1. Sauté the Aromatics: Heat the garlic-infused olive oil in a large soup pot or Dutch oven over medium heat. Add the sliced carrots, celery, and the chopped green onion tops. Sauté for 5-7 minutes until the vegetables begin to soften and smell fragrant, being careful not to brown them too much.
2. Simmer the Broth: Pour in the low FODMAP chicken broth, dried thyme, and bay leaf. Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 15-20 minutes, or until the carrots are tender when pierced with a fork.
3. Cook the Noodles & Chicken: While the broth simmers, cook your gluten-free pasta in a separate pot of salted boiling water according to package directions, but drain it 1 minute early (al dente). Add the shredded chicken to the soup pot to warm through for the final 5 minutes.
4. Finish and Serve: Remove the bay leaf. Stir in the lemon juice and fresh parsley. Taste and season generously with salt and pepper. To serve, place a portion of cooked noodles into each bowl and ladle the hot soup over them. This keeps the noodles from getting mushy.

Recipe Tips

• Watch the Celery: Celery contains mannitol, but a small stalk (approx 40g) distributed across the whole pot is generally considered low FODMAP by Monash University standards. If you are very sensitive, you can omit it or swap it for fennel bulb.
• Cook Noodles Separately: Gluten-free pasta releases a lot of starch and tends to dissolve if left sitting in hot broth. Cooking it separately and adding it to bowls ensures your soup stays clear and the noodles keep their texture.
• Check Your Broth: Store-bought chicken broth is the most common place for hidden onion and garlic. Look for brands specifically labeled “sensitive formula,” “gut friendly,” or stick to water with a safe bouillon powder like Fody or Gourmend.
• The Garlic Oil Trick: Make sure your garlic-infused oil is free of actual garlic pieces. The FODMAPs are water-soluble, not oil-soluble, so the oil itself carries the flavor safely, but solid chunks do not.

What To Serve With Chicken Soup

A slice of toasted sourdough bread (specifically slow-leavened traditional sourdough) is often tolerated well and makes a perfect dipper for this soup. For a lighter side, try a simple salad of arugula and cucumber tossed with olive oil and lemon juice to cut through the savory broth. Gluten-free crackers or oyster crackers also add a nice crunch if you miss that texture.

How To Store

Store the soup base (broth, chicken, veggies) in an airtight container in the refrigerator for up to 3 days. Store any leftover cooked noodles in a separate container to prevent them from absorbing all the liquid and turning into mush. To freeze, place the soup base in freezer-safe bags or containers for up to 3 months, but freeze it without the noodles for best results.

FAQs

• Is celery actually low FODMAP? Yes, in small servings. Monash University lists a standard serving of celery stalk (about 10g-40g depending on update) as low FODMAP. Since this recipe uses one stalk for multiple servings, it falls within safe limits for most people.
• Can I use raw chicken instead of cooked? Absolutely. You can add raw chicken breast or thighs directly to the broth in Step 2. Simmer for about 15-20 minutes until fully cooked, then remove, shred, and return to the pot.
• What if I can’t find garlic-infused oil? You can make a quick version by gently heating clove of garlic in olive oil for 10 minutes and then discarding the garlic solids completely before cooking.
• Can I freeze this soup with the noodles? It is not recommended. Gluten-free noodles tend to disintegrate when frozen and reheated. It is much better to freeze the soup base and boil fresh pasta when you are ready to eat.

Nutrition

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 45mg
• Sodium: 850mg
• Total Carbohydrate: 38g
• Protein: 22g

Try More Recipes:

• Low FODMAP Minestrone Soup Recipe
• Low FODMAP Mushroom Soup Recipe
• Low FODMAP Vegetable Soup Recipe