Low-FODMAP & Gluten-free Chicken Tortilla Soup

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Everyone loves my recipe for low-FODMAP Chicken Tortilla Soup in one pot.

Your family will appreciate how delicious, hearty, and full of flavor it is.  You will be happy it is packed with nutritious beans, chicken, corn and tomatoes. Everyone is a winner with this chicken soup dinner!

Top your bowl with shredded cheddar or Monterey Jack cheeses, tortilla strips, sliced avocado and cilantro.  It’s up to you!  Just make sure to bring your appetite.

You may also try:

Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Serves: 6

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Author: Dr. Rachel Pauls

Cuisine: Mexican, Southwest

Course: Entree, Appetizer

Equipment: Large 5 quart Dutch Oven or saucepan

Ingredients

  • 1 pound (16 ounces) boneless, skinless chicken breasts
  • 1 jalapeno pepper, seeded and diced (optional)
  • 1 tablespoon low-FODMAP taco seasoning
  • 1 teaspoon salt, plus to taste
  • 15 ounces canned fire-roasted crushed tomatoes*
  • 4 cups low-FODMAP Chicken Broth, prepared
  • 8 ounces (200g) canned black beans, drained and rinsed*
  • 10 ounces (300g) canned corn, drained and rinsed*
  • 1 tablespoon corn meal or polenta
  • 3/4 cup fresh cilantro, chopped (will use 1/4 cup for topping)
  • 2 teaspoons garlic infused oil*
  • 2 teaspoons onion or shallot infused oil*
  • 2 limes, juiced*
  • Pepper, to taste

Toppings

  • Tortilla strips, gluten-free and with low-FODMAP ingredients**see below for a recipe
  • 1 large avocado, diced
  • 1 lime, cut into wedges, to serve
  • Fresh cilantro
  • Shredded sharp cheddar or Monterey Jack Cheese, optional

Directions

  • Place your pot over medium-high heat
  • Add chicken breasts and 1 teaspoon garlic infused oil.  Allow to sear on both sides for about 2 minutes
  • Add in the low-FODMAP chicken broth, low-FODMAP taco seasoning, fire roasted tomatoes, black beans, corn, corn meal, and salt
  • Bring to a boil and let simmer for at least 25 minutes, covered
  • Remove chicken from the pot and shred it using 2 forks or your hands, or chop into pieces if you prefer
  • Add shredded chicken back to the soup
  • Stir in 1/2 cup fresh cilantro and the remaining infused oils
  • Simmer another 5 minutes then add lime juice. Taste, and adjust seasonings as desired
  • Serve the soup with some tortilla strips, pieces of avocado, remaining 1/4 cup fresh cilantro, shredded cheese and lime wedges

Dr. Rachel’s Notes:

  • 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
  • If using peppers, then be aware that 30g is one low-FODMAP serving for jalapeños
  • There are several brands of taco seasoning with low-FODMAP ingredients.  If you need a substitute, try 3/4 tablespoon ancho chili powder, 1/8 tsp cumin, cayenne, and salt
  • For tomatoes, if you can’t find fire-roasted, then regular canned tomatoes will also work.  Check that your brand does not contain added onion or garlic. 4 ounces is one low-FODMAP serving, higher amounts contain excess fructose
  • For black beans, canned and rinsed are lower in FODMAPs than fresh cooked beans.  One low-FODMAP serving is 40g; higher amounts contain higher GOS levels
  • For corn, canned and rinsed are lower in FODMAPs than fresh corn.  One low-FODMAP serving is 75g; higher amounts contain higher fructan levels
  • Infused oils contain the flavor but NOT FODMAPs! See my low-FODMAP Top 11 Tips for the reason!
  • For avocado, each low-FODMAP serving should be about 1/8 avocado.  Higher amounts contain excess sorbitol
  • You will use 3 limes for this recipe, for the soup and garnish

Serves 6
Calories Per Serving: 487
% DAILY VALUE
16%Total Fat 12.1g
25%Cholesterol 75mg
43%Sodium 988.3mg
39%Total Carbohydrate 106.3g
Sugars 11.4g
57%Protein 28.7g
10%Vitamin A 89.2µg
72%Vitamin C 64.4mg


**Bonus recipe: To make homemade low-FODMAP Tortilla Chips:

Serves: 6

Prep time: 5 min

Cook time: 10 min

Total time: 15 min

Ingredients

  • 1/4 cup oil (such as canola or olive oil)
  • 8 gluten-free corn tortillas, (6″ tortillas)
    • I prefer white corn tortillas
    • Check to ensure low-FODMAP ingredients

Directions

  • Preheat a large saucepan with your cup oil over medium-high heat
  • Cut tortillas into thin strips and place in the hot oil until crisp, turning as necessary
  • Remove to a paper towel lined plate
  • Work in batches until they are all done
  • Break into pieces if desired before serving

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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