Low FODMAP Chicken Tortilla Soup Recipe

This savory, warming Low FODMAP Chicken Tortilla Soup is made with tender shredded chicken, garlic-infused oil, and zesty spices, ready in just 35 minutes. The fresh lime juice brightens the rich tomato broth just as the crunchy corn strips hit the bowl. I find this recipe satisfies my craving for Tex-Mex without hurting my stomach later.

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Why This Classic Works

Adapting a flavor-bomb dish like tortilla soup usually feels impossible without onions and garlic, but I realized that using garlic-infused oil creates that essential savory base. Sautéing the green tops of scallions in the oil infuses the broth with a deep, aromatic flavor that mimics traditional recipes perfectly.

The real surprise was how much acidity from the lime juice and heat from the spices carried the dish. It tastes just as bold and comforting as the restaurant version, but it sits much better with my digestion and doesn’t trigger any symptoms.

Low FODMAP Chicken Tortilla Soup Ingredients

• For the Base:
• 1 tbsp garlic-infused olive oil
• 1 bunch green onions (green tops only), chopped
• 1 red bell pepper, diced small
• 1 jalapeño, seeded and minced (optional for heat)
• For the Soup:
• 1 tsp ground cumin
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (adjust to taste)
• 1 can (14.5 oz) diced tomatoes, undrained
• 4 cups low FODMAP chicken broth (ensure no onion/garlic ingredients)
• 2 cups cooked chicken breast, shredded
• For Serving:
• 4 corn tortillas, cut into strips (or 2 cups plain corn chips)
• 1/4 cup fresh cilantro, chopped
• 1 large lime, juiced
• Salt and black pepper to taste

How To Make Low FODMAP Chicken Tortilla Soup

1. Crisp the Strips: Preheat oven to 375°F (190°C). Toss tortilla strips with a little oil and salt, then bake for 10-12 minutes until golden and crunchy. Alternatively, set aside store-bought corn chips.
2. Sauté Aromatics: Heat the garlic-infused oil in a large pot over medium heat. Add the green onion tops and red bell pepper. Sauté for 5 minutes until the peppers soften.
3. Bloom Spices: Stir in the cumin, oregano, smoked paprika, and cayenne. Cook for 1 minute until fragrant, being careful not to burn the spices.
4. Simmer Broth: Pour in the diced tomatoes (with juices) and chicken broth. Bring the mixture to a boil, then reduce heat and let it simmer for 15 minutes to meld the flavors.
5. Add Chicken: Stir in the shredded cooked chicken and simmer for another 5 minutes until heated through.
6. Finish Soup: Remove from heat. Stir in the fresh lime juice and half the cilantro. Season with salt and pepper to taste.

Recipe Tips

• Check the Broth: Most commercial broths contain onion and garlic concentrates. Look for brands specifically labeled “low FODMAP” or use a simple homemade stock to be safe.
• Corn Safety: Corn tortillas are generally low FODMAP, but check ingredients for added gums or high fructose corn syrup. Traditional processing with lime (nixtamalization) is best.
• Spice Blends: Avoid generic “chili powder” blends unless you can verify the ingredients, as they often hide garlic powder. Using individual spices gives you control.

What To Serve With Tortilla Soup

Serve this soup with a side of lactose-free sour cream or a small portion of sliced avocado to add creaminess to the spicy broth. A simple side salad with a lime and olive oil vinaigrette also pairs beautifully with the rich flavors.

How To Store

Store the soup in an airtight container in the refrigerator for up to 4 days, keeping the tortilla strips separate to maintain their crunch. The soup freezes well for up to 3 months; simply thaw and reheat on the stove before adding fresh toppings.

FAQs

• Can I add beans?
  Canned black beans can be low FODMAP in small servings (about 1/4 cup). Ensure you rinse them thoroughly before adding to the soup if you tolerate them well.
• Is this recipe spicy?
  It has a mild kick from the jalapeño and cayenne. If you are sensitive to spice or capsaicin triggers, omit the jalapeño and reduce the cayenne.
• What can I use instead of garlic oil?
  If you don’t have garlic-infused oil, you can use regular olive oil and add fresh garlic chives if available, or simply rely on the spices for flavor.

Nutrition

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 45mg
• Sodium: 850mg
• Total Carbohydrate: 28g
• Protein: 24g

Try More Recipes:

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