Cozy up to a bowl of this comforting Low FODMAP Chicken Noodle Soup. This easy recipe uses just 8 ingredients, including whole-grain brown rice pasta, and is ready in about 30 minutes.
There’s nothing quite like a bowl of chicken noodle soup! Every time I make this recipe, I transport back to my childhood. This soup is a little different than the canned variety of my youth, but it’s still a delicious and comforting dish regardless!
For one, this low FODMAP soup features whole-grain brown rice noodles. It also uses colorful fresh veggies (in low-FODMAP amounts) with a little fresh lemon juice for a pop of brightness.
Make this classic-soup-turned-FODMAP-friendly in about 30 minutes using just 8 ingredients.
Shopping list
To make 5 servings of this easy low FODMAP chicken noodle soup, add these ingredients to your shopping list:
- Garlic-infused oil – 2 tablespoons
- Carrots – 3 medium
- Celery – 1 medium stalk (40 grams)
- Low FODMAP chicken broth – 8 cups (see section below)
- Fresh thyme – 1 teaspoon (or ½ teaspoon dried thyme)
- Brown rice pasta – 2 cups (I use elbow macaroni or fusilli)
- Cooked chicken – 2 cups diced or shredded
- Fresh lemon juice – ¼ cup (about 1 lemon)
Optional garnish: Chopped fresh parsley
Low FODMAP chicken broth
Many store-bought chicken broths and stocks contain high FODMAP ingredients like garlic, onion, and unknown amounts of celery.
As an alternative, Fody Foods makes a low FODMAP chicken soup base. Just mix it with water for low FODMAP broth whenever you need it. Because a little used at a time, the jar also lasts for a while.
Depending on your grocery store, you may be able to find ready-made chicken broth without any high FODMAP ingredients. I’ve listed several in my low FODMAP chicken broth post.
In my area, I’ve had more luck finding chicken bone broths without onion, garlic, or celery.
Bone broth (store-bought or homemade) tends to be thicker than regular broth. If that’s what I have, I will thin it out with equal parts of water (4 cups broth + 4 cups water) to get the 8 cups needed for this soup.
Adding salt
Salt content can vary significantly between chicken broth products. Depending on the broth used, you may need to add a considerable amount of salt, or no salt at all.
Low FODMAP notes
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 has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Celery has a small low FODMAP serving of 10 grams. This amount is equal to about a fourth of a medium celery stalk. One serving of this recipe contains a low FODMAP amount of celery; however, it can also be omitted if you prefer.
Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe’s.
Plain chicken is a low FODMAP food. Pre-seasoned or marinated chicken often contain high FODMAP ingredients like onion or garlic. Double-check ingredients before purchasing.
Some grocery stores sell rotisserie chickens that use only low FODMAP ingredients. Just BARE Chicken is one that I have found in my area.
Sometimes I make this soup using leftovers after roasting a whole chicken. If I don’t have leftovers, I will make the seasoned chicken from my Low FODMAP Cobb Salad recipe.
Instructions
To make this easy low FODMAP soup, simply:
Step 1: Heat oil in a Dutch oven (or soup pot with a lid) over medium to medium-high heat. Once hot, add carrots and celery. Saute for 5 minutes, stirring occasionally.
Step 2: Stir in chicken broth, thyme, and pasta. Cover and bring to a boil. Then reduce heat and simmer for 10 minutes or until pasta is cooked. Cooking time will vary depending on the pasta used.
Step 3: Add in chicken and lemon juice, cooking until warm. Season with salt and pepper.
Serve soup warm topped with optional parsley.
Sides
We each have unique nutritional needs and tolerance levels. If you’d like to add more food, consider adding a serving of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
Low FODMAP Dairy: Enjoy a glass of lactose-free milk or a little low FODMAP cheese (like Cheddar, Swiss, or Parmesan).
Saltines: Although wheat-based, saltine crackers (available in the US) are low FODMAP in servings up to 5 crackers or 14 grams (per Monash University). Avoid if you require a gluten-free or wheat-free diet.
Similar recipes
- Low FODMAP Greek Lemon Chicken Soup
- Low FODMAP Chicken Enchilada Soup (Instant Pot or Slow Cooker)
- Low FODMAP Turkey Chili with Sweet Potatoes & Lentils
Recipe
Low FODMAP Chicken Noodle Soup
- Total Time: 25 minutes
- Yield: 5 1x
- Diet: Low Lactose
Description
Cozy up to a bowl of this comforting Low FODMAP Chicken Noodle Soup. This easy recipe uses just 8 ingredients and is ready in about 30 minutes.
Ingredients
- 2 tablespoons garlic-infused olive oil
- 3 medium carrots, peeled and sliced (about 1½ cup)
- 1 medium stalk (40 grams) celery, diced (about ⅓ cup)
- 8 cups low FODMAP chicken broth (see note)
- 1 teaspoon fresh thyme (or ½ teaspoon dried thyme)
- 2 cups brown rice pasta (I use elbow macaroni or fusilli)
- 2 cups diced or shredded cooked chicken
- ¼ cup fresh lemon juice (about 1 lemon)
- Salt and pepper
Optional garnish: Chopped fresh parsley
Instructions
- Heat oil in a Dutch oven (or soup pot with lid) over medium to medium-high heat. Once hot, add carrots and celery. Saute for 5 minutes, stirring occasionally.
- Stir in chicken broth, thyme, and pasta. Cover and bring to a boil. Then reduce heat and simmer for 10 minutes or until pasta is cooked. Cooking time will vary depending on the pasta used.
- Add in chicken and lemon juice, cooking until warm. Season with salt and pepper. The amount of salt needed will vary greatly depending on the broth used, as well as your taste and nutritional preferences.
- Serve soup warm topped with optional parsley.
Notes
Low FODMAP Serving: One serving of this recipe contains low FODMAP amounts of ingredients.
Low FODMAP Chicken Broth: Different low FODMAP broths have varying consistencies. When using a thicker broth, like homemade or packaged bone broth, you may want to add water to thin it out. In my experience, boxed bone broths (made with only low FODMAP ingredients) can be easier to find in grocery stores, but they have a thicker consistency than regular broth. If this is what I have, I will use a 4-cup boxed bone broth and mix it with 4 cups water to get the 8 cups needed for this recipe.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Stove
- Cuisine: American
Keywords: low FODMAP soup, onion-free, chicken soup
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Lindsay says
Such a delicious & easy recipe! Thank you.
★★★★★
Em Schwartz, MS, RDN says
Glad to hear you enjoyed this soup recipe, Lindsay! Thanks for taking the time to share. Best, -Em
Tammy Nelon says
Hi Em,
I saw your note about sautéing garlic halves in olive oil and wondered if sautéing shallots and onions in olive oil is also a good low-FODMAP option.
I have my fingers crossed!
Em Schwartz, MS, RDN says
Hi Tammy, Yes! You can also saute shallots and onion pieces in oil. You’ll just want to make sure they are large enough pieces to remove easily and remove all of the pieces before adding any other ingredients to prevent the transfer of FODMAPs. Best, -Em
mary says
love this soup, I found this recipe very straightforard which is a pleasant change. I make my own chicken stock /broth as I couldnt source a low fodmap one. I can only find vermicelli rice noodles and they are fine. Thanks for this great recipe, I am struggling with IBS and find it difficult to find easy and tasty recipes.
★★★★★
Em Schwartz, MS, RDN says
Thank you for sharing, Mary!
Lynn says
Would you please give quantities for the UK …how many grams of chicken? Thanks
P Saunders says
My family loved it. I have made it a few times. I got carried away w the lime once and I wont do that again. I liked it bc it tasted more Thai but my son was like noooooo. But the recipe as is is very good! I’m making it right now too. Thank you!
★★★★★
Nel says
Hey, thanks for the recipe!
Can you store this or do you have to eat it immediately? Seems like a great potential meal prep.
Em Schwartz, MS, RDN says
Hi Nel, this soup can be refrigerated for use within 3-4 days. Just a heads up, the texture of the noodles may change slightly over time.
Caroline says
Hello! Can I sub. garlic infused oil for reg. olive oil–would that make it bland? Also, when you say brown rice noodles, assuming you mean a noodle pasta that’s rice based and not gluten? Thanks!
Em Schwartz, MS, RDN says
Great questions, Caroline! Olive oil could be used, but there might be a little less flavor. If you don’t have garlic-infused olive oil, another FODMAP-friendly option is sauteeing halved garlic cloves in regular olive oil and then removing the garlic pieces before adding ANY other ingredients. I have more about the why behind this in my Low FODMAP Garlic and Onion Substitutes post.
For the pasta, I am referring to rice-based dry pasta. I frequently use a brand called Tinkyada.
Zandra says
Good flavor, will be making again.
★★★★★
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Zandra!
Angie says
Can you just use chickAngieen broth, instead of adding water?
Emily says
Great question, Angie! Yes, you can replace some or all of the water with additional low FODMAP chicken broth. When I made this recipe, I was using homemade chicken broth which can sometimes end up more concentrated, so I preferred to thin it out with extra water.
Sara says
Isn’t celery high FODMAP??
Emily says
Great question, Sara! Serving size matters when it comes to celery. According to Monash University, celery is considered low FODMAP in 10-gram portions which is about 1/4 of a stalk. The serving size of this soup is 6 servings, so each portion would have less than that – about 1/6 of a celery stalk per serving.