Low-FODMAP & Gluten-free Chicken Tortilla Soup
Dr. Rachel shares an amazing recipe for low-FODMAP Chicken Tortilla Soup. Make your own tortilla strips too! Gluten-free, and IBS-friendly.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Entree, Appetizer
- Method: Cooking
- Cuisine: Mexican, Southwest
- Diet: Gluten Free
Ingredients
Scale
- 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
Instructions
- 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
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
