Low FODMAP Creamy Chicken Soup Recipe

This velvety, rich Low FODMAP Creamy Chicken Soup is made with tender chicken, garlic-infused oil, and lactose-free cream, and is ready in just 35 minutes. Watch the clear, savory broth transform into a luxurious comfort food staple the moment you swirl in the cream. I love making this whenever I need a gentle, gut-friendly meal that doesn’t sacrifice flavor.

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Why This Classic Works

Traditional cream of chicken soup relies heavily on onions, garlic, and wheat flour, which are all major triggers for IBS. To recreate that nostalgic flavor without the stomach ache, I use garlic-infused olive oil and the green tops of spring onions. This combination mimics the savory base of a mirepoix without adding any fructans.

The secret to the texture is using a cornstarch slurry and lactose-free cream instead of a heavy flour roux. I learned the hard way that standard gluten-free flours can sometimes make soups grainy, but cornstarch keeps this soup glossy and smooth while being completely safe for sensitive tummies.

Low FODMAP Creamy Chicken Soup Ingredients

• 2 tablespoons garlic-infused olive oil: Ensure it is free of floating garlic pieces.
• 1 cup carrots: Peeled and diced small.
• 1 cup green spring onion tops: Dark green parts only (discard the white bulbs).
• 1 medium potato: Peeled and diced into 1/2-inch cubes (helps thicken the soup).
• 1 tsp dried thyme: Adds that classic soup aroma.
• 1/2 tsp dried rosemary: Crushed slightly in your palm.
• 4 cups low FODMAP chicken broth: Check labels for hidden onion/garlic (brands like Massel 7’s or Fody work well).
• 2 cups cooked chicken breast: Shredded or cubed (rotisserie chicken works if seasoned only with salt/pepper).
• 1/2 cup lactose-free heavy cream: Or canned coconut milk for a dairy-free version.
• 1 tablespoon cornstarch: Mixed with 1 tablespoon cold water.
• Salt and black pepper: To taste.
• Fresh parsley: Chopped, for garnish.

How To Make Low FODMAP Creamy Chicken Soup

1. Sauté the Aromatics: Heat the garlic-infused oil in a large pot over medium heat. Add the diced carrots and green spring onion tops. Cook for 5–6 minutes until the carrots begin to soften, stirring frequently to prevent burning.
2. Simmer the Base: Pour in the chicken broth and add the diced potatoes, dried thyme, and rosemary. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 15–20 minutes, or until the potatoes are tender when pierced with a fork.
3. Add Protein and Cream: Stir in the shredded cooked chicken and the lactose-free cream (or coconut milk). Let the soup heat through gently for 2–3 minutes. Do not let it boil vigorously once the cream is added.
4. Thicken the Soup: In a small bowl, whisk the cornstarch with the cold water until smooth. Slowly pour this slurry into the simmering soup while stirring constantly. Continue to cook for 1–2 minutes until the soup thickens to your desired consistency. Season generously with salt and pepper before serving.

Recipe Tips

• Watch the Celery: While small amounts of celery (approx 10g) are sometimes tolerated, it is safer to skip it during the elimination phase. The carrots and green onion tops provide plenty of flavor and texture on their own.
• Check Your Broth: Store-bought stocks are the biggest trap for hidden onion and garlic powder. Always use a certified low FODMAP brand or make your own simple bone broth at home.
• Don’t Overcook the Cream: If you are using lactose-free dairy cream, keep the heat low after adding it. Boiling it rapidly can cause it to separate or curdle, ruining that silky texture.

What To Serve With Low FODMAP Creamy Chicken Soup

Serve this soup with a slice of toasted sourdough spelt bread, which is often well-tolerated on a low FODMAP diet. A simple side salad of arugula and cucumber with a lemon-olive oil vinaigrette also pairs perfectly to cut through the richness.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat; avoid the microwave if possible to prevent the cream from separating. Freezing is not recommended as creamy soups tend to split when thawed.

FAQs

• Can I use coconut milk instead of cream? Yes, full-fat canned coconut milk works beautifully and makes this recipe dairy-free. It will add a slight coconut flavor, but the herbs balance it well.
• Is rotisserie chicken low FODMAP? Most store-bought rotisserie chickens are seasoned with garlic and onion powder. It is safer to roast your own chicken breasts with salt, pepper, and olive oil, or poach them in plain water.
• Can I add noodles? Absolutely. Cook gluten-free rice noodles or quinoa pasta separately and add them to individual bowls just before serving to prevent them from getting mushy.
• Why do I need garlic-infused oil? Since garlic cloves are high in fructans, infusing oil gives you the flavor without the water-soluble carbohydrates that cause bloating. The fructans do not leach into the fat.

Nutrition

• Calories: 320 kcal
• Total Fat: 18g
• Saturated Fat: 8g
• Cholesterol: 65mg
• Sodium: 850mg
• Total Carbohydrate: 16g
• Protein: 22g

Try More Recipes:

• Low FODMAP Corn Chowder Recipe
• Low FODMAP Chicken And Rice Soup Recipe
• Low FODMAP Chicken Noodle Soup Recipe