Has the low FODMAP diet left you craving some serious comfort food? This low FODMAP chicken noodle soup is the perfect way to soothe your insides!
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I know what you’re thinking. Amy, why the heck are you posting chicken noodle soup in the middle of June? First of all, here’s a shout-out to all my peeps in the southern hemisphere who are bundled up tight right now. I feel you, friends!
Second, my husband and I have come down with apocalyptic colds this week, and we were craving some serious comfort food. This low FODMAP chicken noodle soup hit the spot!
I love this recipe because it comes together in 30 minutes, so I can make it even if I’m dead on my feet. Plus, packed with fresh vegetables and way less salt, this soup is so much better than anything you can bring home in a can! So if you’re looking for some serious comfort food, you’ve found it, friend!
Heads up! This recipe is part of my 30 under 30 challenge! I’ll be posting a new recipe every day this month that’s ready in 30 minutes or less! Sign up for my mailing list below, so you don’t miss a thing!
Keep It FODMAP Friendly
This low FODMAP chicken noodle soup will cure any comfort food craving! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, chicken. Since chicken is a protein, it doesn’t have any FODMAPs (unless you add them). This means chicken won’t add anything to your FODMAP load.
We’ll also be using carrots. According to the Monash app, carrots don’t have any detectable FODMAPs. That means they won’t add anything to your FODMAP load, either (yay!).
Next up, leeks. According to Monash University, the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g). Servings of 1 cup or more (75 g) are high in the FODMAP mannitol.
We’ll be using 1 cup of leek leaves total, which works out to 12.5 g per serving. This is well within the recommended range.
We’ll also be using celery. Celery is low FODMAP in servings of 10 g per sitting. Servings of 1/3 of a medium stalk (15 g) are high in the FODMAP mannitol.
Our recipe calls for 1/2 a cup of celery total. This works out to 7.5 g of celery per serving, which is within the recommended range.
We’ll also need some chicken stock. Finding a low FODMAP chicken broth can be tricky! So, I usually make my own. You can grab my chicken stock recipe here. This recipe has no FODMAPs, so you can add as much as you’d like without impacting your FODMAP load.
If a prepackaged stock is easiest for you, for my North American peeps, Fody Foods Co. has a low FODMAP chicken soup base certified by Monash University.
Whichever chicken stock you use, make sure to adjust your FODMAP math accordingly.
Last but not least, pasta. If you’re in the elimination phase of the program, you’ll need to use gluten-free pasta. According to the Monash app, gluten-free pasta is low FODMAP in servings of 1 cup (145 g) per sitting. Servings of 1.5 cups (217 g) or more are high in the FODMAP fructan.
Our recipe uses 2 cups of gluten-free pasta, which works out to 48 g per serving. This is well within Monash’s recommended range.
Fructose = 0
Lactose = 0
Fructans = 0.22
GOS = 0
Polyols = 0.98 (Mannitol)
Want to try this easy low FODMAP chicken noodle soup? Don’t forget to PIN THIS RECIPE for later!
Looking for a savoury lunch idea? This low FODMAP chicken noodle soup is the ultimate comfort food!
- 1.5 tbsp canola oil
- 1.5 cup carrots (thinly sliced)
- 1 cup leeks - green part only (chopped)
- 0.5 cup celery (thinly sliced)
- 2 cups water
- 4 cups low FODMAP chicken stock
- 2 cups low FODMAP pasta
- 3 thyme sprigs (or 1 tsp dried thyme)
- 10 oz cooked chicken breasts (shredded)
- 0.75 tsp salt
- 0.25 tsp pepper
Heat your oil in a large pot over medium-high heat. Add the carrots, leeks, and celery and cook, stirring occasionally for about 5 minutes.
While the vegetables are cooking, combine the water and chicken stock in a microwave-safe bowl and microwave on high for 5 minutes.
Add the chicken stock to the pot and bring it to a boil. Lower the burner to medium heat and add the pasta and thyme. Cook until the pasta is almost done (6-8 minutes), then stir in the chicken, salt, and pepper and cook for an additional 2 minutes.
This low FODMAP chicken noodle soup is the comfort food you’ve been waiting for! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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