Low-FODMAP & Gluten-free Chicken Corn Chowder
Creamy, hearty and tummy-friendly low-FODMAP Chicken Corn Chowder recipe. Perfect for a chilly evening! Gluten-free, and IBS-friendly.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- 6 strips uncooked bacon, cut into 1/2-inch pieces*
- 1 & 1/2 tablespoons garlic infused oil*
- 1 & 1/2 tablespoons onion or shallot infused oil*
- 1 (40 g) stalk celery, minced*
- 1 medium carrot (70 g), chopped*
- 1/4 cup (30 g) low-FODMAP, gluten-free flour
- 1 teaspoon salt, plus more to taste
- 3/4 teaspoon freshly ground black pepper
- 1 teaspoon smoked paprika or paprika
- 1 teaspoon rosemary
- 1/2 teaspoon oregano
- 1/2 teaspoon dried thyme
- 1 teaspoon dry mustard powder
- 5 cups low-FODMAP chicken broth*
- 1 cup low-FODMAP milk*
- 1 cup heavy cream, or canned coconut cream for dairy-free*
- 1 lb. Yukon gold potatoes, diced into 1-inch cubes (peeled or unpeeled)
- 1 lb (16 ounces) boneless skinless chicken breasts, uncooked
- 2 and 1/2 cups (275 g) canned sweet corn, rinsed well and drained*
- 1 tablespoon cornstarch, optional
- Optional garnish*: green scallion tips, jalapeno, cilantro, shredded cheddar cheese, shredded corn chips
Instructions
- Place chopped bacon pieces in your large saucepan or Dutch oven over medium heat
- Cook until bacon is well crisped, then set aside on a paper-towel lined plate
- Drain half of the bacon grease, then add your infused oils to the saucepan and sear the chicken breasts on both sides, but do not cook through (this gives the chicken a nice flavor)
- Remove the chicken to a plate, then add the celery and carrot and fry until soft (about 5 minutes)
- In the saucepan, sprinkle in the LF flour and cook until lightly browned, then add the salt, pepper, paprika, rosemary, oregano, thyme and dry mustard powder, adjusting heat as necessary to medium-low
- Add the 5 cups LF chicken broth, then the LF milk and cream or coconut cream and stir to combine
- Next, add the chopped potatoes, chicken and drained corn
- Bring the soup to a boil and cook until the potatoes are tender and chicken is cooked through
- Remove cooked chicken to a plate or cutting board, and shred or dice into bite sized pieces. Cover to keep warm for now
- Puree about 1/2 the soup using your immersion blender (or transfer to a stand blender if you don’t have an immersion blender). You can also choose to mash about half the potatoes in the pot using a potato masher
- If the broth is still thin, create a roux by mixing your cornstarch with 1/2 cup of the broth, then return this to the pot and allow to simmer
- Put the chicken pieces back in the pot, as well as half the bacon
- Taste soup and add seasoning if desired. Serve topped with the remaining bacon pieces, as well as optional garnish
Notes
- Equipment needed: Large saucepan or Dutch Oven, Immersion blender (preferred, can also use stand blender)
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting
- Celery is low-FODMAP in 10g servings due to mannitol
- Carrots only have trace FODMAPs; as do potatoes
- Low-FODMAP milks include lactose-free, almond milk, hemp milk
- Canned coconut milk is low-FODMAP in 1/4 cup serves
- You may also use 2 cups of lactose-free half and half cream, in place of the milk and heavy cream together
- Canned corn, rinsed and drained is lower in FODMAPs than fresh or frozen corn. The FODMAPs leach out with the liquid. One serving is 75 g. The recipe amount of 275g is one 15 ounce can when drained.
- I like low-sodium bacon. Turkey bacon will not provide the same flavor
- Infused oils contain flavor but not the FODMAPs. Read more in my low-FODMAP Top 11 Tips & Tricks!
