Low FODMAP Slow Cooker Chicken Soup
Ingredients
MAKE GLUTEN FREEServings:
Slow Cooker Chicken Soup
600
chicken breast fillets
240
carrot (peeled & chopped)
240
Japanese pumpkin (Kabocha squash or Buttercup squash) OR parsnip
40
leek (green tips only)*
2
garlic infused oil*
1000
low FODMAP chicken stock*
0.5
dried thyme*
0.5
dried rosemary*
2
dried bay leaf
1
lemon juice*
1
salt & pepper
3
fresh parsley (finely chopped)
8
low FODMAP bread*
Low FODMAP Slow Cooker Chicken Soup
This delicious low FODMAP slow cooker chicken soup is great when you are feeling unwell or just want a hassle-free meal. You can place all the ingredients in a slow cooker, leave it alone for seven hours, and come home to a perfectly cooked meal!
If you decided not to use the pumpkin in this low FODMAP recipe, add in some parsnip or sweet potato (just watch the serving size).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Slow Cooker Chicken Soup
600
chicken breast fillets
240
carrot (peeled & chopped)
240
Japanese pumpkin (Kabocha squash or Buttercup squash) OR parsnip
40
leek (green tips only)*
2
garlic infused oil*
1000
low FODMAP chicken stock*
0.5
dried thyme*
0.5
dried rosemary*
2
dried bay leaf
1
lemon juice*
1
salt & pepper
3
fresh parsley (finely chopped)
8
low FODMAP bread*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
474
Fat
13.5g
Saturates
2.4g
Protein
43g
Carbs
45.2g
Sugars
9.2g
Fibre
5.9g
Salt
1.5g
Iron
4.1mg
Calcium
99.8mg
Calories
474
Fat
13.5g
Saturates
2.4g
Protein
43g
Carbs
45.2g
Sugars
9.2g
Fibre
5.9g
Salt
1.5g
Iron
4.1mg
Calcium
99.8mg
Calories
465
Fat
16.3g
Saturates
2.4g
Protein
39.3g
Carbs
40.6g
Sugars
12.3g
Fibre
7.4g
Salt
1.4g
Iron
2.1mg
Calcium
99.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Peel and chop the carrots and pumpkin (parsnip or sweet potato) into small pieces. Finely chop the green leek tips.
- Spray the slow cooker dish with spray oil. Place the whole chicken breasts in the bottom of the slow cooker. Cover with the carrots, pumpkin, green leek tips, garlic infused olive oil, fresh lemon juice, dried thyme, rosemary, and bay leaves.
- Cover the ingredients low FODMAP chicken stock. I did this by dissolving one cube of Massel Chicken Stock Cube 7's in one cup of hot water per serve i.e for four serves dissolve 4 cubes in 4 cups of water. Season with salt & pepper.
- Place the lid on the slow cooker and cook on 'auto' mode or low heat for six to seven hours.
- Just before serving, shred the chicken breasts using two forks (if it is tender enough you won't need to remove the chicken breasts from the crock pot). While you shred the chicken, heat the gluten free low FODMAP bread in the oven until it is hot and slightly crispy.
- Dish the hot chicken soup into bowls, sprinkle with parsley, and serve with a side of crispy bread. Season with salt & pepper as needed.
Storage tip: This soup freezes well. You can either reheat on a stovetop or in a microwave until warm.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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
There are no dairy free tips for this recipe.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
