When following the elimination phase of the low-FODMAP diet, you may find yourself searching the shelves of your local grocery store or adapting recipes to fit your temporary restrictions. One ingredient that has been most difficult to find is chicken soup or broth. I have yet to find a low-FODMAP chicken soup in the markets. Even in a powdered form, I have only found one available by Fody Foods.*
In order to prepare for the upcoming holidays – and possible sick days – I created a low-FODMAP Chicken Soup recipe that I adapted from my mother’s recipe that she has been serving for decades. It’s delicious and fills the house with a nostalgic aroma. I didn’t want to lose that flavor and trip down memory lane when I make soup this season, but I also didn’t want to experience my Irritable Bowel Syndrome symptoms from all of the high-FODMAP ingredients that are usually, and unknowingly, included in chicken soup recipes.
I did a little substituting and I think it’s a close second to my mother’s Chicken Soup recipe. I’m glad to have a low-FODMAP chicken soup that’s safe to eat as a soup and use in place of high-FODMAP broth in my every-day cooking.
Low-FODMAP Chicken Soup Recipe
Just like my mother’s but without the high-FODMAP ingredients to ruin the experience.
- 4-5 lbs whole chicken organ bag removed
- 1 lb baby carrots
- 1 stalk celery or 2 tsp celery seeds
- 6 scallions white bulbs removed
- 3 bay leaves
- 1 turnip
- 1 parsnip
- 1 large bunch of dill tied with twine
- salt and pepper to taste
- 6 quarts water approximately
In a large pot, combine all ingredients and fill with water to 1 inch above the chicken (about 6 quarts).
Bring to a boil, cover and simmer for about an hour or until chicken is falling off the bone. Add salt and pepper to taste once the chicken reaches 165F tested with a meat thermometer.
For more intense flavor, boil uncovered to reduce the liquid.
Remove from heat and cool before separating the broth from the chicken and veggies for storage. See below in the post for serving suggestions.
After preparing this recipe, you have a few options:
- Remove the dill bunch, the turnip, and the parsnip and shred the chicken meat into the soup and eat it.
- Separate the vegetables from the chicken and the broth. Use the chicken in other recipes or add it to some of the soup, and then purée the vegetables with some of the broth to have a vegetable-flavored stock in addition to the chicken broth.
- Separate the broth and continue to boil it so that the flavors are even more concentrated.
- Separate the broth into one-cup containers and freeze for future use in other recipes.
However you choose to use this low-FODMAP Chicken Soup recipe, I hope you enjoy!