Low FODMAP Chicken And Rice Soup Recipe

This soothing, savory Low FODMAP Chicken and Rice Soup is made with tender chicken thighs, fresh carrots, and garlic-infused oil, and ready in 45 minutes. The rich broth develops deep flavor without using any onions or garlic cloves. I love making a big batch for gentle, gut-friendly lunches throughout the week.

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Why This Classic Works

I used to think soup was impossible without a base of onions and garlic, but this recipe proves otherwise. Using green onion tops and garlic-infused olive oil provides that essential savory depth without the digestive distress.

The trick is sweating the carrots and celery slowly in the infused oil to build a sweet, aromatic foundation. It creates a broth so flavorful you won’t even miss the traditional high-FODMAP aromatics.

Low FODMAP Chicken and Rice Soup Ingredients

• 1 lb (450g) boneless, skinless chicken thighs (or breasts)
• 2 tablespoons garlic-infused olive oil
• 3 medium carrots, peeled and diced
• 1 stalk celery, finely diced (see tips)
• 1/2 cup green onion tops (green parts only), chopped
• 6 cups low FODMAP chicken broth (homemade or certified brand)
• 1/2 cup uncooked white rice (basmati or jasmine)
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

How To Make Low FODMAP Chicken and Rice Soup

1. Sauté Vegetables: Heat the garlic-infused olive oil in a large pot over medium heat. Add the carrots, celery, and green onion tops, cooking for 5-7 minutes until softened but not browned.
2. Simmer Soup: Pour in the low FODMAP chicken broth, dried thyme, and rosemary, then nestle the raw chicken thighs into the liquid. Bring to a boil, reduce heat to low, and simmer covered for 15-20 minutes until the chicken is cooked through.
3. Cook Rice: Remove the chicken to a plate to cool slightly. Add the uncooked rice to the simmering broth and cook for 12-15 minutes until tender.
4. Finish Dish: While the rice cooks, shred the chicken with two forks. Return the shredded chicken to the pot, stir in fresh parsley, and season with salt and pepper before serving.

Recipe Tips

• Check Broth Labels: Most standard store-bought broths contain onion and garlic. Look for brands specifically labeled “Low FODMAP” or use water mixed with a safe bouillon base.
• Celery Portions: Celery contains mannitol, but small servings (around 10g or 1/4 stalk) are generally considered low FODMAP. This recipe uses one stalk for the whole pot, keeping individual servings within safe limits.
• Rice Texture: White rice is gentler on digestion than brown rice. If you plan to freeze this soup, cook the rice separately and add it just before serving to prevent it from becoming mushy.

What To Serve With Low FODMAP Chicken and Rice Soup

Serve this soup with a slice of toasted sourdough spelt bread or some gluten-free crackers for added crunch. A simple side salad of spinach and cucumber with a lemon-olive oil dressing pairs perfectly for a complete, light meal.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. You can freeze the soup for up to 3 months, though the rice may absorb more liquid upon reheating, requiring a splash of extra broth.

FAQs

• Can I use rotisserie chicken?
  Yes, but be careful with the seasoning on the skin. Remove the skin and check the ingredients for garlic or onion powder before adding the shredded meat to the soup in the last 5 minutes.
• Is this soup gluten-free?
  Yes, as long as you use gluten-free chicken broth and ensure your spices are pure. Rice is naturally gluten-free.
• Can I use brown rice?
  You can, but it requires a longer cooking time (about 30-40 minutes). You may need to add an extra cup of broth as brown rice absorbs more liquid.

Nutrition

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 85mg
• Sodium: 800mg
• Total Carbohydrate: 25g
• Protein: 28g

Try More Recipes:

• Low FODMAP Chicken Noodle Soup Recipe
• Low FODMAP White Chicken Chili Recipe
• Low FODMAP Vegetable Soup Recipe