Low FODMAP Creamy Chicken & Corn Soup
Ingredients
MAKE GLUTEN FREE
CREAMY CHICKEN & CORN SOUP
600
chicken breast fillets (skin removed)
3.5
potato (peeled & cut into bite-sized pieces)
2.5
carrot (peeled & diced)
4
boiling water
0.5
spring onion (green leaves only, finely sliced)*
400
can of creamed corn (DF & GF if needed)*
1.5
lactose free milk, rice milk or almond milk
2
butter or dairy free spread*
2
gluten free all purpose flour*
1.5
dried chives
0.25
black pepper
0.5
salt
2
green beans (cut into bite-sized pieces)
Low FODMAP Creamy Chicken & Corn Soup
This low FODMAP creamy chicken and corn soup is the kind of meal that feels warm and comforting from the very first spoonful. Tender pieces of chicken and sweet corn are simmered together in a creamy broth to create a delicious soup that’s IBS friendly and gentle on sensitive stomachs.
We also love that this low FODMAP chicken soup comes together with just a handful of ingredients that are commonly found in your fridge or pantry. It’s a great option for days when you want to pull together something nourishing without an extra trip to the store.
FODMAP note: Creamed corn has a low FODMAP serving size, all you need to do is divide the recipe into the recommended number of servings.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREE
CREAMY CHICKEN & CORN SOUP
600
chicken breast fillets (skin removed)
3.5
potato (peeled & cut into bite-sized pieces)
2.5
carrot (peeled & diced)
4
boiling water
0.5
spring onion (green leaves only, finely sliced)*
400
can of creamed corn (DF & GF if needed)*
1.5
lactose free milk, rice milk or almond milk
2
butter or dairy free spread*
2
gluten free all purpose flour*
1.5
dried chives
0.25
black pepper
0.5
salt
2
green beans (cut into bite-sized pieces)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
540
Fat
11.4g
Saturates
1.8g
Protein
41.6g
Carbs
70.5g
Sugars
15.2g
Fibre
9.2g
Salt
0.8g
Iron
3.8mg
Calcium
239.3mg
Calories
540
Fat
11.4g
Saturates
1.8g
Protein
41.6g
Carbs
70.5g
Sugars
15.2g
Fibre
9.2g
Salt
0.8g
Iron
3.8mg
Calcium
239.3mg
Calories
540
Fat
11.4g
Saturates
1.8g
Protein
41.6g
Carbs
70.5g
Sugars
15.2g
Fibre
9.2g
Salt
0.8g
Iron
3.8mg
Calcium
239.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Slice each chicken breast into four pieces. Peel the potato and carrot then cut into small chunks.
- Place the chicken breast, potato and carrot into a large saucepan and cover with the hot water. Place the saucepan uncovered over high heat and bring to a boil. Then turn down to medium heat and allow to gently boil for 20 minutes, until the chicken is tender.
- While the chicken poaches, place a medium saucepan over medium-low heat. Melt the butter/dairy free spread then add the flour. Mix and allow to cook for 1 minute, stirring so it doesn’t brown. Whisk through half a cup of milk and allow to thicken. Then add the additional milk, creamed corn, spring onion/green onion, dried chives, pepper, salt and green beans. Allow the sauce to heat through and thicken.
- Once the chicken is tender, scoop the chicken out of the pot (keep the liquid in the pot) and shred using two forks.
- Add the chicken back to the pot. Stir through the creamed corn sauce and allow to simmer for a couple of minutes. Taste and season with more salt and pepper as needed.
- Serve the low FODMAP creamy chicken and corn soup hot in bowls.
Buying Tips
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
