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A close up of a bowl of chicken wild rice soup made with FODMAP-friendly ingredients.

Slow Cooker Low FODMAP Chicken Wild Rice Soup


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5 from 1 review

  • Author: Em Schwartz, MS, RDN
  • Total Time: 7 hours 10 minutes
  • Yield: 4 servings 1x
  • Diet: Low Lactose

Description

Cozy up with a bowl of Slow Cooker Low FODMAP Chicken Wild Rice Soup. Packed with tender chicken, nutty wild rice, and flavorful herbs, this FODMAP-friendly twist on a classic is as easy as it is comforting. Just set it, forget it, and enjoy!


Ingredients

Scale
  • 1 tablespoon garlic-infused olive oil
  • 1 teaspoon dried thyme // note 1
  • 1 teaspoon dried rosemary
  • ¼ teaspoon celery seed
  • 1 to 1.25 pounds boneless, skinless chicken breasts
  • 1 cup uncooked wild rice, rinsed and drained
  • 1 cup peeled and diced carrots 
  • 2 bay leaves
  • 6 cups low FODMAP chicken broth or low FODMAP vegetable broth // note 2
  • 2 tablespoons cornstarch mixed into ¼ cup cold water (optional) 
  • 1 cup lactose-free milk or unsweetened almond milk
  • 2 teaspoons fresh lemon juice
  • Kosher salt and freshly cracked black pepper
  • Chopped fresh parsley, optional garnish

Instructions

  1. Optional: For a bit of extra flavor, heat garlic-infused olive oil in a small skillet over medium heat. Add thyme, rosemary, and celery seed, and sauté for 1-2 minutes until fragrant. If skipping this step, proceed to Step 2.
  2. Place chicken, wild rice, carrots, bay leaves, and low-FODMAP broth in the slow cooker. Add the sauteed herbs (from Step 1), or add the oil, thyme, rosemary, and celery seed if you skipped Step 1.
  3. Cover and cook on low for 6 hours or until the chicken is cooked and the rice is tender. 
  4. Remove the bay leaves and discard them. Transfer the chicken to a clean cutting board and shred or cut into small, bite-sized pieces. Set the chicken aside briefly.
  5. Choose your soup's path:
    • If using the optional cornstarch (to thicken), add the cornstarch slurry and the milk to the slow cooker and stir. Return the chicken and cook until the soup has thickened, about 15 minutes.
    • If using just milk (this will yield a thinner soup), stir the milk into the soup, return the chicken, and cook until everything is warm.
  6. Stir in the lemon juice. Adjust the flavor with additional salt and pepper.
  7. Serve warm, topped with optional chopped parsley.

Storage: Refrigerate leftover soup in a sealed container for up to 4 days.

Notes

Low FODMAP Serving: One serving of this recipe (2 cups) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).

Note 1: I like to rub the herbs, especially rosemary and thyme, in between my (clean) hands as I add them to the oil or slow cooker to help break them up and release some extra flavor.

Note 2: I used 6 cups water + 4 teaspoons Fody Foods Vegetable Broth Base.

  • Prep Time: 10 minutes
  • Cook Time: 7 hours
  • Category: Soup
  • Method: Slow Cooking
  • Cuisine: American, Low FODMAP