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A small white bowl filled with low FODMAP chicken enchilada soup. An antique spoon and dark gray napkin peek into the background.

Low FODMAP Chicken Enchilada Soup


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 8 hours 5 mins
  • Total Time: 8 hours 15 minutes
  • Yield: 4
  • Category: Soup
  • Method: Slow Cooker, Instant Pot
  • Cuisine: Tex-Mex

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 (especially for us folks living in the Minnesota tundra). 😉


Ingredients

  • 2 Tbsp. 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 tsp. ground cumin
  • 4 cups low FODMAP chicken broth
  • 1 lb. boneless, skinless chicken breasts
  • 1 to 2 Tbsp. lime juice, to taste
  • ½ cup finely chopped fresh cilantro (optional)
  • Salt and pepper, to taste

Optional Garnishes

  • Plain low FODMAP yogurt
  • Red pepper flakes
  • Fresh cilantro leaves
  • Crushed tortilla chips

Instructions

Slow Cooker:

  1. 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.
  2. 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.
  3. 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 to taste, as well as the (optional) finely chopped cilantro. Adjust flavor as needed with salt and pepper to taste.
  4. Serve warm topped with optional garnishes.

Instant Pot:

  1. 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”.
  2. 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.
  3. Using a slotted spoon, remove chicken from the Instant Pot and shred. (I like to use two forks.) Set the shredded chicken aside.
  4. 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.
  5. Serve warm topped with optional garnishes.

Notes

Leek Leaves: A low FODMAP serving is ⅔ cup or 54 grams. 

Tomatillos: To date, only canned and drained tomatillos have been tested. A low FODMAP serving is 1 cup or 75 grams.

Jalapeño: I make this recipe using 1 jalapeno with seeds. This adds a good amount of heat. 🙂 To decrease the level of spiciness, remove seeds and/or use a ½ jalapeño. Green chiles (like jalapeños) are low FODMAP, however, contain capsaicin. Capsaicin may be a non-FODMAP IBS trigger for some folks. Avoid if you believe you fall into this camp.

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. Check your Monash app for the serving sizes.  For my dairy-free friends, try coconut milk yogurt (I like CoYo). A low FODMAP serving for coconut milk yogurt is 125 grams.

Corn Tortilla Chips: A low FODMAP serving for corn tortilla chips is 50 grams. Blue corn chips, specifically, have not been tested. If you’d like to err on the “safe” side, choose regular corn tortillas chips.

Keywords: low FODMAP, chicken soup, enchilada soup