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Soothing Low FODMAP Vegetable & Chicken Soup

A deeply comforting, savory soup made with Low FODMAP-approved vegetables, herbs, and lean chicken. It's a simple, one-pot recipe that delivers maximum flavor without common digestive triggers, perfect for a nourishing meal.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Main
Cuisine: American
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp Garlic-infused olive oil Essential for flavor without the FODMAPs. Ensure it's made only with oil, not garlic pieces.
  • 1 lb Boneless, skinless chicken thighs Thighs stay juicier, but breast works too. Cut into 1-inch pieces.
  • 4 cups Low FODMAP chicken broth Check labels for onion/garlic-free brands like FODY or Massel.
  • 2 cups Carrots Peeled and diced (about 3 medium carrots).
  • 2 cups Zucchini Diced (about 2 medium zucchinis).
  • 1 cup Green beans Trimmed and cut into 1-inch pieces.
  • 1 cup Canned diced tomatoes Drained. Check for no added garlic/onion.
  • 2 tbsp Fresh chives Finely chopped, for garnish (green part only).
  • 1 tsp Dried oregano
  • 0.5 tsp Dried thyme
  • 1 Bay leaf
  • to taste Salt and black pepper

Equipment

  • Large Dutch oven or heavy-bottomed soup pot (5-6 quart)
  • Sharp chef's knife and cutting board
  • Wooden spoon or spatula
  • Ladle for serving

Method
 

  1. Heat the garlic-infused olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Pat the chicken pieces dry with a paper towel—this is key for a good sear. Add the chicken to the pot in a single layer and season with salt and pepper. Sear for 4-5 minutes, turning once, until golden brown on both sides. You don't need to cook it through yet. This step builds a flavor foundation that will enrich the entire soup. Remove the chicken to a plate and set aside.
  2. To the same pot, add the diced carrots. Cook for 3-4 minutes, stirring occasionally, to let them start softening and pick up the flavorful bits from the chicken. This quick sauté, called 'sweating,' helps release their natural sweetness. Next, pour in the low FODMAP chicken broth, using a wooden spoon to scrape up any browned bits stuck to the bottom of the pot. Those bits are pure flavor gold.
  3. Add the seared chicken (and any juices from the plate) back to the pot. Stir in the diced tomatoes, dried oregano, dried thyme, and the bay leaf. Bring the soup to a gentle boil, then immediately reduce the heat to maintain a low simmer. Cover the pot and let it cook for 15 minutes. This allows the chicken to become tender and the herbs to infuse the broth.
  4. Now, add the remaining vegetables: the diced zucchini and green beans. Stir them into the simmering broth. Re-cover the pot and continue to simmer for another 10-12 minutes. You want the vegetables to be tender but still have a slight bite—they'll continue to soften a bit off the heat. Overcooking them now will make them mushy. Tip from me: Test a piece of carrot; it should be easily pierced with a fork.
  5. Turn off the heat. Carefully remove and discard the bay leaf. Taste the soup and adjust the seasoning with more salt and pepper as needed. Ladle the hot soup into bowls and garnish generously with the fresh chopped chives. The chives add a necessary pop of fresh, onion-like flavor right at the end. Serve immediately and enjoy the deep, comforting warmth.

Notes

Chef's Tips:
• For a richer broth, let the soup cool slightly, then refrigerate overnight; the flavors deepen beautifully.
• Avoid adding starchy vegetables like potatoes or sweet corn, as their FODMAP content can vary significantly by portion.
• Serve with a side of gluten-free sourdough toast or a simple green salad for a complete meal.
Food Safety:
• Cool leftovers to room temperature within 2 hours before refrigerating.
• Reheat soup to a minimum internal temperature of 165°F (74°C).