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 garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
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 low FODMAP in servings of 1 cup cooked (150 g). It's 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 black 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
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Anna Weaver says
Hello,
About the pasta, would chickpea-based elbows work? I have a box from the Banza brand.
Em Schwartz, MS, RDN says
Hi Anna, Yes, chickpea-based elbows should work fine. From a FODMAP perspective, two cups of dry pasta usually make about 4.5 cups of cooked pasta. One cup of cooked chickpea pasta is the current low FODMAP serving, and it should be okay to make a 1:1 substitute for the brown rice pasta in this recipe. Hope that helps! -Emily