Low FODMAP Chicken Vegetable Soup Recipe

This comforting low fodmap chicken vegetable soup is made with tender chicken thighs, root vegetables, and a savory herb broth, ready in under 45 minutes. The hero moment happens when the garlic-infused oil hits the hot pan with fresh thyme, creating that classic kitchen aroma without a single clove of actual garlic. I love making this batch-cook friendly recipe whenever my digestion needs a gentle reset.

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The Secret To Getting It Right

The biggest challenge with FODMAP-friendly soup is replacing the deep, savory backbone that onions and garlic usually provide. I learned the hard way that simply removing them leaves you with a flat, watery broth that feels like diet food. The secret isn’t just taking things out; it’s swapping them for safe alternatives that mimic those flavors.

To get that rich base, I rely heavily on garlic-infused olive oil and the green tops of spring onions (scallions). Because FODMAP carbohydrates are water-soluble but not oil-soluble, the infused oil gives you all the garlic flavor without the digestive trigger. When you sauté the spring onion greens in this oil, you create a safe “mirepoix” that rivals any traditional recipe.

Low FODMAP Chicken Vegetable Soup Ingredients

• 2 tbsp garlic-infused olive oil
• 1 cup spring onion tops (green parts only), chopped
• 1 lb (450g) boneless, skinless chicken thighs, cut into 1-inch chunks
• 3 medium carrots, peeled and diced
• 2 medium parsnips (or potatoes), peeled and diced
• 6 cups low FODMAP chicken broth (ensure no onion/garlic ingredients)
• 1 tsp dried thyme
• 1/2 tsp dried rosemary
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper
• 1/4 cup fresh parsley, chopped

How To Make Low FODMAP Chicken Vegetable Soup

1. Create the Flavor Base: Heat the garlic-infused olive oil in a large pot or Dutch oven over medium heat. Add the chopped spring onion tops and sauté for 2 minutes until they are bright green and fragrant.
2. Brown the Chicken and Roots: Add the diced chicken thighs, carrots, and parsnips to the pot. Cook for about 5-7 minutes, stirring occasionally, until the chicken is sealed on the outside and the vegetables start to soften slightly.
3. Simmer the Soup: Pour in the chicken broth, dried thyme, and rosemary. Bring the liquid to a boil, then reduce the heat to low, cover the pot, and let it simmer for 20 minutes.
4. Add Green Vegetables: Stir in the chopped green beans. Simmer uncovered for another 5-8 minutes until the beans are tender-crisp and the root vegetables are fully cooked through.
5. Season and Serve: Taste the broth and season with salt and pepper as needed. Remove from heat and stir in the fresh parsley just before serving to keep the color vibrant.

Recipe Tips

• Check Your Broth Labels: This is the most common mistake. Many store-bought broths list “natural flavors” or “spices” that actually contain onion powder. Look for brands specifically certified low FODMAP or make your own simple stock at home.
• Use Thighs Over Breasts: Chicken thighs stay tender and juicy even if they simmer a bit longer. Breast meat tends to dry out and become stringy in soups.
• Green Onion Technique: Be strict about using only the dark green parts of the spring onions. The white bulbs contain high levels of fructans and should be discarded or saved for family members who aren’t sensitive.

What To Serve With Chicken Vegetable Soup

Since this soup is light and brothy, I like to pair it with a slice of toasted gluten-free sourdough bread to soak up the liquid. Alternatively, you can stir in half a cup of cooked white rice or quinoa right at the end to turn it into a heartier meal.

How To Store

This soup stores beautifully and often tastes better the next day. Keep it in an airtight container in the fridge for up to 4 days. It also freezes well for up to 3 months; just thaw it in the fridge overnight before reheating gently on the stove.

FAQs

• Can I add celery?
  Celery is high FODMAP in standard serving sizes (usually over 10g). It is safer to skip it entirely or stick to a very small amount (less than 1/4 stalk per serving) if you know your tolerance levels.
• Is zucchini safe to add?
  Yes, zucchini (courgette) is generally low FODMAP at a serving size of 65g (about 1/3 cup). You can dice one small zucchini and add it along with the green beans.
• Can I use rotisserie chicken?
  Be careful with store-bought rotisserie chickens as the skin is often seasoned with garlic and onion powder. If you use it, discard the skin and only use the white meat, but cooking raw chicken in the broth adds more flavor.

Nutrition

• Calories: 280
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 95mg
• Sodium: 850mg
• Total Carbohydrate: 18g
• Protein: 25g

Try More Recipes:

• Low FODMAP Chicken Stir Fry Recipe
• Low FODMAP Chicken Curry Recipe
• Low FODMAP Sesame Chicken Recipe