Low FODMAP Tom Kha Gai Soup Recipe

This creamy, aromatic Low FODMAP Tom Kha Gai Soup is made with tender chicken, oyster mushrooms, and coconut milk, ready in just 30 minutes. The rich broth balances savory fish sauce with zesty lime juice and galangal for an authentic Thai taste that won’t upset your stomach. I love making this when I crave takeout flavors but need to keep my digestion on track.

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Restaurant-Quality At Home

Ordering Thai soup from a restaurant is often a gamble for anyone with a sensitive stomach because garlic and onions are hidden everywhere. I realized that by swapping traditional shallots for the green tops of scallions and using garlic-infused oil, I could replicate that savory depth without the FODMAPs. The result is a soup that tastes just as complex and comforting as the original.

The biggest surprise for me was how well oyster mushrooms work in this dish. They have a meaty texture that holds up beautifully in the hot broth, replacing the high-FODMAP straw mushrooms often found in takeout versions. This recipe proves you don’t need to sacrifice authentic flavor to feel good after eating.

Low FODMAP Tom Kha Gai Soup Ingredients

• 1 lb chicken breast or thighs, thinly sliced
• 4 cups low FODMAP chicken broth (ensure no garlic/onion ingredients)
• 1 cup full-fat canned coconut milk
• 1 stalk lemongrass, bruised and cut into 2-inch pieces
• 1 inch piece galangal, sliced into rounds
• 5 kaffir lime leaves, torn
• 2 cups oyster mushrooms, torn into bite-sized pieces
• 1 tbsp garlic-infused oil
• 2 tbsp fish sauce
• 1 tbsp palm sugar or brown sugar
• 3 tbsp fresh lime juice
• 1/2 cup green onion tops (green parts only), sliced
• Optional: Fresh red chili, sliced (to taste)
• Garnish: Fresh cilantro leaves

How To Make Low FODMAP Tom Kha Gai Soup

1. Infuse the Broth: In a large pot, heat the garlic-infused oil over medium heat and briefly sauté the lemongrass and galangal for 1 minute to release their oils. Pour in the chicken broth and bring to a gentle boil, then reduce heat and simmer for 5-10 minutes to infuse the flavors.
2. Cook the Chicken: Add the sliced chicken, oyster mushrooms, and kaffir lime leaves to the simmering broth. Cook for about 5-8 minutes until the chicken is cooked through and the mushrooms are tender.
3. Add Creaminess: Stir in the coconut milk, fish sauce, and sugar, allowing the soup to heat through gently without boiling vigorously. Taste the broth and adjust the saltiness or sweetness if needed.
4. Finish and Serve: Turn off the heat and stir in the lime juice immediately (adding it while boiling may curdle the milk). Ladle into bowls and top with sliced green onion tops, fresh cilantro, and chili if you like it spicy.

Recipe Tips

• Watch the Coconut Milk: To keep this recipe strictly low FODMAP, I use 1 cup of coconut milk across 4 servings. Monash University guidelines state that canned coconut milk is low FODMAP at 1/4 cup (60ml) servings, so stick to this ratio if you are in the elimination phase.
• Galangal is Key: Do not swap galangal for regular ginger if you want the authentic Tom Kha flavor. Galangal has a piney, citrusy flavor that is distinct from the spicy heat of ginger.
• Lime Juice Timing: Always add your lime juice at the very end after turning off the heat. If you boil the soup after adding the acid, the coconut milk can split and look curdled, though it will still taste fine.

What To Serve With Tom Kha Gai

This soup is often rich enough to stand on its own, but it pairs beautifully with a side of steamed jasmine rice to soak up the tangy broth. For a fuller meal, serve it alongside a crisp cucumber salad with a sesame dressing. The fresh crunch of the cucumber complements the creamy, warm soup perfectly.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over medium-low heat to prevent the coconut milk from separating. Freezing is possible, but the texture of the mushrooms and coconut milk may change slightly upon thawing.

FAQs

• Is fish sauce low FODMAP?
  Yes, pure fish sauce is generally low FODMAP, but always check the label for added high-FODMAP ingredients like garlic or fructose syrup.
• Can I use button mushrooms instead?
  Button mushrooms are higher in mannitol and usually limited on a low FODMAP diet. Oyster mushrooms or canned champignon mushrooms (drained) are much safer options for larger servings.
• Where can I find kaffir lime leaves?
  You can find them in the produce or freezer section of Asian grocery stores. If you cannot find them, a little lime zest is a decent substitute, though the aroma won’t be quite the same.

Nutrition

• Calories: 320
• Total Fat: 18g
• Saturated Fat: 12g
• Cholesterol: 85mg
• Sodium: 980mg
• Total Carbohydrate: 10g
• Protein: 28g

Try More Recipes:

• Low FODMAP Tom Yum Soup Recipe
• Low FODMAP Chicken Tortilla Soup Recipe
• Low FODMAP Creamy Chicken Soup Recipe