This hearty, comforting low fodmap chicken & potato soup is made with tender chicken thighs, gold potatoes, and fresh herbs, and is ready in just 40 minutes. The rich, savory broth develops deep flavor using garlic-infused oil and green onion tops instead of traditional aromatics. I love making a big batch of this for gentle, soothing lunches throughout the week.
Jump to RecipeWhy This Classic Works
Most traditional soups rely heavily on a mirepoix base of onions, celery, and garlic, which can be difficult for sensitive stomachs to digest. I discovered that using the green tops of scallions provides that essential savory base flavor without triggering symptoms, while garlic-infused oil adds the depth you crave without the actual garlic cloves.
Using starchy potatoes naturally thickens the broth slightly as they cook, releasing their starches into the liquid. This creates a satisfying mouthfeel without needing heavy cream or a flour-based roux, making the soup naturally lighter yet incredibly filling.
Low FODMAP Chicken & Potato Soup Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 lb (450g) boneless, skinless chicken thighs, diced into 1-inch pieces
- 3 medium Yukon Gold potatoes, peeled and cubed
- 2 large carrots, peeled and sliced into rounds
- 1/2 cup green onion tops (green parts only), chopped
- 4 cups low FODMAP chicken broth (ensure no onion/garlic powder)
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 cup baby spinach (optional)
- Salt and black pepper to taste
How To Make Low FODMAP Chicken & Potato Soup
- Sauté the Aromatics: Heat the garlic-infused oil in a large pot or Dutch oven over medium heat. Add the sliced carrots and chopped green onion tops, cooking for about 5 minutes until they begin to soften and smell fragrant.
- Seal the Chicken: Add the diced chicken thighs to the pot. Cook for 3 to 4 minutes, stirring frequently, until the chicken is white on the outside and sealed, though it does not need to be cooked through yet.
- Simmer the Soup: Pour in the low FODMAP chicken broth and scrape the bottom of the pot to release any browned bits. Add the cubed potatoes, dried thyme, and rosemary. Bring the mixture to a rolling boil, then reduce the heat to low.
- Cook Until Tender: Cover the pot and let it simmer gently for 15 to 20 minutes. The soup is ready when the potatoes and carrots are fork-tender and the chicken is fully cooked.
- Finish and Serve: Stir in the baby spinach if using and let it wilt for 1 minute. Taste the broth carefully and season generously with salt and black pepper before serving hot.
Recipe Tips
- Check Your Broth: Many store-bought chicken broths contain hidden onion and garlic powder. Always read the label carefully or look for brands specifically certified as low FODMAP.
- Potato Choice: Yukon Gold or yellow potatoes are best for this recipe because they have a creamy texture that holds up well during simmering, unlike Russets which can fall apart too easily.
- Adding Creaminess: If you prefer a creamy soup without dairy, you can mash a few of the cooked potato chunks against the side of the pot and stir them back in to thicken the broth naturally.
What To Serve With Chicken & Potato Soup
Serve this soup with a slice of toasted low FODMAP sourdough bread or gluten-free crusty rolls for dipping. For a fresh contrast, a simple side salad of cucumber, tomato, and lettuce with a lemon-olive oil dressing pairs perfectly.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 4 days. You can also freeze this soup for up to 3 months, though the texture of the potatoes may become slightly softer upon reheating.
FAQs
- Can I use rotisserie chicken?
Most store-bought rotisserie chickens are seasoned with garlic and onion powder, so they are not low FODMAP. It is safer to cook raw chicken in the soup or poach your own chicken breasts separately. - Is celery safe to add?
A small amount of celery (about 10g or a quarter of a stalk per serving) is generally tolerated on a low FODMAP diet. You can add a small amount if you know you tolerate it well. - Can I make this in a slow cooker?
Yes, simply combine all ingredients except the spinach in a slow cooker. Cook on low for 6-7 hours or high for 3-4 hours, then stir in the spinach just before serving.
Nutrition
- Calories: 310 kcal
- Total Fat: 12g
- Saturated Fat: 3g
- Cholesterol: 85mg
- Sodium: 850mg
- Total Carbohydrate: 28g
- Protein: 26g
low fodmap chicken & potato soup
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minutesCreamy, tender low fodmap chicken & potato soup features diced Yukon Gold potatoes and fresh herbs ready in 40 minutes. This comforting bowl uses garlic-infused oil for robust flavor without the bloat, perfect for a cozy weeknight dinner.
Ingredients
2 tablespoons garlic-infused olive oil
1 lb (450g) boneless, skinless chicken thighs, diced into 1-inch pieces
3 medium Yukon Gold potatoes, peeled and cubed
2 large carrots, peeled and sliced into rounds
1/2 cup green onion tops (green parts only), chopped
4 cups low FODMAP chicken broth (ensure no onion/garlic powder)
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 cup baby spinach (optional)
Salt and black pepper to taste
Directions
- Sauté the Aromatics: Heat the garlic-infused oil in a large pot or Dutch oven over medium heat. Add the sliced carrots and chopped green onion tops, cooking for about 5 minutes until they begin to soften and smell fragrant.
- Seal the Chicken: Add the diced chicken thighs to the pot. Cook for 3 to 4 minutes, stirring frequently, until the chicken is white on the outside and sealed, though it does not need to be cooked through yet.
- Simmer the Soup: Pour in the low FODMAP chicken broth and scrape the bottom of the pot to release any browned bits. Add the cubed potatoes, dried thyme, and rosemary. Bring the mixture to a rolling boil, then reduce the heat to low.
- Cook Until Tender: Cover the pot and let it simmer gently for 15 to 20 minutes. The soup is ready when the potatoes and carrots are fork-tender and the chicken is fully cooked.
- Finish and Serve: Stir in the baby spinach if using and let it wilt for 1 minute. Taste the broth carefully and season generously with salt and black pepper before serving hot.
