Made in the slow cooker or Instant Pot, this Low FODMAP Chicken Enchilada Soup is a comforting twist on the Tex-Mex classic. With a bit of a spicy kick, a bowl of this is a tasty way to warm up!
To make things more hands-off, this low FODMAP chicken enchilada soup is designed to be made in the slow cooker or Instant Pot. It features a flavorful veggie-filled base of tomatillos, sauteed leeks, and jalapeño. To make the veggie base nice and smooth, I also recommend using a blender or immersion blender for this recipe.
Shopping list
To make this chicken enchilada soup, add these ingredients to your shopping list:
- Garlic-infused oil - 2 tablespoons
- Leek leaves (green parts only) - ½ cup
- Canned tomatillos - approximately ½ of a 28-ounce can
- Optional: Jalapeño - ½ to 1 medium
- Ground cumin - 1 teaspoon
- Low FODMAP chicken broth - 4 cups
- Boneless, skinless chicken breasts - 1 pound
- Lime juice - 1-2 tablespoons (about ½ to 1 lime)
- Optional: Fresh cilantro - ½ cup finely chopped
Optional Garnishes: Plain low FODMAP yogurt, red pepper flakes, cilantro leaves, crushed corn tortilla chips
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Leek Leaves: The dark green tops of leeks are low FODMAP in servings of ⅔ cup or 54 grams. The white bulb is high in FODMAPs and avoided during the elimination phase (phase 1) of the low FODMAP diet.
Shopping Tip: I've had good luck finding affordable leeks with lots of green tops (some grocery stores chop the tops off) at my local Walmart.
Lime juice is low FODMAP in servings up to 1 cup or 250 grams.
Low FODMAP chicken broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic, onion or larger amounts of celery. Check labels and avoid products containing these high FODMAP ingredients. Find suitable options in my Low FODMAP Chicken Broth post.
Canned tomatillos contain only trace amounts of FODMAPs. Enjoy according to your appetite.
Finding tomatillos
Depending on where you live, canned tomatillos may or may not be a familiar ingredient. If this fruit is unfamiliar, tomatillos look similar to a green tomato and are considered a staple in Mexican cuisine. They grow in a papery husk, kind of like a ground cherry or goldenberry, and have a tangy, slightly sweet taste. Tomatillos are featured in Tex-Mex favorites like salsa verde and green enchiladas.
Although fresh tomatillos are available in many larger grocery stores, canned tomatillos may be harder to find. Locally, the only brand I've been able to find is La Costeña. I found it in the international foods section at Woodman's. You can also find it on Amazon.
Storage
This soup makes great leftovers. It's yummy right away, but I think it gets even better after a night in the fridge letting all of the flavors blend together.
Refrigerate in an airtight container for up to four days. I recommend leaving out the (optional) cilantro and other optional garnishes until ready to serve.
Similar recipes
- Low FODMAP Turkey Chili with Lentil and Sweet Potatoes
- Loaded Low FODMAP Lentil Nachos
- Low FODMAP Cilantro Lime Quinoa with Chicken
Recipe
Low FODMAP Chicken Enchilada Soup
- Total Time: 8 hours 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Made in the slow cooker or Instant Pot, this Low FODMAP Chicken Enchilada Soup is a comforting twist on the Tex-Mex classic. With a bit of a kick, it's a tasty way to warm up.
Ingredients
- 2 tablespoons garlic-infused olive oil
- ½ cup (45 grams) chopped leek leaves (green parts only)
- 300 grams drained, canned tomatillos (approximately ½ of a 28 oz. can)
- ½ to 1 jalapeño, halved and seeds removed (optional)
- 1 teaspoon ground cumin
- 4 cups low FODMAP chicken broth
- 1 pound boneless, skinless chicken breasts
- 1 to 2 tablespoons lime juice
- ½ cup finely chopped fresh cilantro (optional)
- Salt and pepper
Optional Garnishes: Plain low FODMAP yogurt, red pepper flakes, cilantro leaves, crushed corn tortilla chips
Instructions
- Heat olive oil in a pan over medium heat. Saute leek leaves until bright green, fragrant, and soft. Place the sauteed leek leaves into a blender. Add tomatillos, jalapeno, cumin, and ¼ cup water. Blend until smooth.
- Pour tomatillo mixture into a slow cooker. Add chicken broth. Stir to mix. Add chicken. Cover and cook for 6-8 hours on low or 3-4 hours on high.
- Using a slotted spoon, remove chicken from slow cooker and shred. (I like to use two forks.) Return the shredded chicken back into the slow cooker and stir to mix. Add lime juice and optional cilantro. Adjust flavor as needed with salt and pepper.
- Serve warm topped with optional garnishes.
Instant Pot:
- Press the “Saute” setting on the Instant Pot. Once hot, add oil and saute leek leaves until bright green, fragrant, and soft. Cancel the “Saute” setting. Add tomatillos, jalapeño, cumin, chicken broth, and chicken. Place the lid on top of the Instant Pot and secure. Set vent to “Sealing”.
- Select the “Soup” setting on the Instant Pot. Adjust the time to 30 minutes on “High Pressure” and cook. After cooking, let the pressure naturally release for 20 minutes before carefully switching the vent to “Venting” and releasing any remaining pressure.
- Using a slotted spoon, remove chicken from the Instant Pot and shred. (I like to use two forks.) Set the shredded chicken aside.
- Using an immersion blender, blend the remaining tomatillo mixture in the Instant Pot until smooth. Return the shredded chicken back to the Instant Pot and stir to mix. Add lime juice to taste, as well as the (optional) finely chopped cilantro. Adjust flavor as needed with salt and pepper to taste.
- Serve warm topped with optional garnishes.
Notes
Jalapeño: I make this recipe using 1 jalapeno with seeds. To decrease the level of spiciness, remove the seeds, or use a ½ jalapeño. Green chiles (like jalapeños) are low FODMAP; however, they contain capsaicin. Capsaicin may be a non-FODMAP IBS trigger for some folks. Avoid if you suspect spicy food is an issue.
Low FODMAP Yogurt: One of my favorite sour cream substitutes! If you tolerate dairy, try plain lactose-free yogurt or a small amount of sour cream (Low FODMAP serve is 2 tablespoons). For my dairy-free friends, try coconut milk yogurt. A low FODMAP serving for coconut milk yogurt is up to 125 grams.
Corn Tortilla Chips: A low FODMAP serving for corn tortilla chips is 50 grams. Blue corn chips have not specifically been tested. If you'd like to err on the "safe" side, choose regular corn tortillas chips.
- Prep Time: 10 minutes
- Cook Time: 8 hours 5 minutes
- Category: Soup
- Method: Slow Cooker, Instant Pot
- Cuisine: Tex-Mex
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Mel says
Waaaaay to salty using the Fody Chicken soup base. I wouldn't put a link to that product on the recipe.
I had to add rice and alot of lime to tone down the saltiness
Em Schwartz, MS, RDN says
Thanks for sharing your experience, Mel. The beauty and the challenge of recipe development is that every human has different taste preferences. I'm sorry you found this too salty. Aside from convenience, I like to use a broth base such as Fody's because the amount of base can be adjusted. For example, if the package recommendation of 4 teaspoons broth base per 4 cups of water is too salty, you could try 2-3 teaspoons instead per 4 cups of water. -Emily
Ellie Granger says
For the instant pot is the chicken frozen, thawed, or already cooked?
Em Schwartz, MS, RDN says
Hi Ellie, I used thawed, raw, boneless, skinless chicken breasts and shredded them after pressure (or slow) cooking. -Emily
Jenny says
Hello! I'm trying to make this meal for a friend who just had a baby. I can't figure out the ratio of water + Fody Chicken Soup Base I need to create 4 cups of "chicken soup broth" (don't have the time to make my own chicken soup broth from scratch). Can you help me? Would I maybe do 4 cups water and 4 tsp Fody Chicken Soup Base? I can't really find anything else online either.
Em Schwartz, MS, RDN says
Hi Jenny, I often use 1 teaspoon base per cup of water. Sometimes, for simplicity or to reduce sodium, I will drop this ratio down and use 1 tablespoon base per quart (4 cups) of water. Either should work for this recipe. Best, -Em
Jen says
Absolutely delicious! We've had it several times and still enjoy it.
Ray says
How long would you cook this on the stove?
Ameris says
Just made this and I'm sipping on some now. It's so good! It tastes like the green salsa from La Constena I would have all the time before IBS.
I doubled the recipe and used 1 deseeded jalapeno, perfect for me. It's a very easy recipe. I was going to opt out of the blending at the end since I don't have an immersion blender, but OMG - don't skip that part! The tomatillos give such a nice flavour that they need to be in every bite. And when the leeks are blended it doesn't taste like leeks (which makes it more authentic tasting)
Bookmarking this! Thanks so much, Em 🙂
(I'll definitely be trying your other recipes)
Em Schwartz, MS, RDN says
Thank YOU, Ameris! I appreciate you taking the time to share. 🙂
Syema Ailia says
Good recipe, just want to know why you opted for canned tomatillos rather than fresh?
Thanks
Emily says
Thanks, Syema! Fresh tomatillos have not yet been tested for FODMAP content. Sometimes processing can impact the FODMAP content of foods. So, I recommend using canned, which have been tested and are low FODMAP. 🙂