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
green onions/scallions (green leaves only, finely sliced)*
400
can of creamed corn (DF & GF if needed)*
1.5
low FODMAP 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 comfort in a bowl. It’s ridiculously easy to make and you only need a handful of ingredients.
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.
-
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
green onions/scallions (green leaves only, finely sliced)*
400
can of creamed corn (DF & GF if needed)*
1.5
low FODMAP 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
510
Fat
11.4g
Saturates
1.9g
Protein
41.7g
Carbs
63.1g
Sugars
11g
Fibre
9.2g
Salt
0.8g
Iron
3.9mg
Calcium
301.2mg
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 4 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/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
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
