Low FODMAP Chicken and Dumplings Recipe 

This hearty Low FODMAP Chicken and Dumplings is made with tender diced chicken, garlic-infused olive oil, carrots, savory broth, and fluffy gluten-free dumplings. The recipe creates a rich, creamy, and comforting bowl of stew that brings warmth without the worry of digestive discomfort. It is the perfect cozy dinner for a cold evening, making enough to serve four hungry people.

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Low FODMAP Chicken and Dumplings Ingredients

For the Chicken Stew:

• 2 tablespoons garlic-infused olive oil
• 1 lb boneless, skinless chicken thighs or breasts, diced
• 1 medium carrot, sliced
• 1 celery stalk, sliced (keep portion small for FODMAP safety)
• 3 scallions, green parts only, sliced
• 4 cups low FODMAP chicken broth (ensure no onion or garlic is in the ingredients)
• ½ cup lactose-free milk or almond milk (unsweetened)
• 1 teaspoon dried thyme
• ½ teaspoon dried parsley
• Salt and black pepper, to taste

For the Dumplings:

• 1 cup gluten-free flour blend (ensure it contains xanthan gum)
• 1 ½ teaspoons baking powder
• ¼ teaspoon salt
• ¾ cup lactose-free milk or almond milk
• 1 tablespoon garlic-infused oil or melted butter

How To Make Low FODMAP Chicken and Dumplings

1. Sear the chicken: Heat the garlic-infused oil in a large pot or Dutch oven over medium heat. Add the diced chicken, season it generously with salt and pepper, and cook until it is lightly browned on all sides.
2. Cook the vegetables: Stir in the sliced carrot, celery, and the green parts of the scallions. Sauté the mixture for 3–4 minutes until the vegetables slightly soften.
3. Simmer the broth: Pour in the chicken broth, dried thyme, and dried parsley. Bring the liquid to a gentle boil, then lower the heat and let it simmer for 15 minutes to develop the flavors.
4. Prepare the dough: While the stew simmers, combine the gluten-free flour, baking powder, salt, milk, and oil (or butter) in a medium bowl. Mix until just combined into a sticky dough.
5. Add the dumplings: Stir the ½ cup of milk into the simmering stew to make it creamy. Using a spoon, carefully drop dollops of the dumpling dough directly onto the surface of the simmering liquid.
6. Steam the dumplings: Cover the pot immediately with a tight-fitting lid. Cook for 15 minutes without lifting the lid. This traps the steam needed to cook the dumplings through.
7. Check and serve: Remove the lid and check a dumpling to ensure it is cooked in the center. Taste the broth and adjust the salt or pepper if needed before serving warm.

Recipe Tips

• Don’t Lift the Lid: It is very important to keep the pot covered during the final 15 minutes. If you lift the lid, the steam escapes, and your dumplings may end up heavy or undercooked.
• Watch the Celery: Celery contains mannitol, which can be a FODMAP trigger. One stalk divided by four servings is generally considered safe (about 10g per person), but if you are very sensitive, you can skip it.
• Use the Right Flour: Make sure your gluten-free flour blend includes xanthan gum. This ingredient acts as a binder and helps the dumplings hold their shape instead of dissolving into the soup.
• Thighs vs. Breasts: Chicken thighs stay juicier during the simmering process, adding more flavor to the broth. If you use breasts, be careful not to overcook them initially.

What To Serve Low FODMAP Chicken and Dumplings

This dish is a complete meal in a bowl, combining protein, starch, and vegetables. However, if you want to add more freshness to the meal, serve it with a side of steamed green beans or a simple green salad with a maple mustard vinaigrette. A slice of toasted gluten-free sourdough bread is also great for dipping into the creamy broth.

How To Store Low FODMAP Chicken and Dumplings Leftovers

• Refrigerate: Store the stew and dumplings in an airtight container in the refrigerator for up to 3 days. The dumplings may absorb more liquid as they sit, so the stew will be thicker the next day.
• Freeze: You can freeze the stew base, but gluten-free dumplings can sometimes change texture when frozen and reheated. For best results, freeze the stew separately and make fresh dumplings when you are ready to eat.

Low FODMAP Chicken and Dumplings Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

• Calories: 380 kcal
• Total Fat: 14g
• Saturated Fat: 3g
• Cholesterol: 85mg
• Sodium: 620mg
• Total Carbohydrate: 34g
• Dietary Fiber: 3g
• Sugars: 4g
• Protein: 28g

Frequently Asked Questions

• Can I make the dumplings without dairy? Yes, absolutely. Unsweetened almond milk or lactose-free milk works perfectly in both the stew and the dumpling dough. Just ensure your almond milk does not have added high-FODMAP ingredients like inulin.
• Why did my dumplings fall apart? This usually happens if the stew is boiling too vigorously or if the pot was uncovered. The liquid should be at a gentle simmer, and the steam trapped by the lid helps set the structure of the gluten-free flour.
• Where can I find garlic-infused oil? You can find garlic-infused olive oil in most grocery stores near the regular olive oil. Double-check the label to ensure it doesn’t contain actual pieces of garlic floating in it, as those are not low FODMAP.

Try More Recipes:

• Low FODMAP Butter Chicken Recipe
• Low Fodmap Chicken Pasta Salad Recipe
• Low FODMAP Baked Chicken Breast Recipe
• Low FODMAP Garden Salad Recipe