The Best Low-FODMAP Chicken and Dumplings; Gluten-free

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Southern Style.

Chicken and Dumplings.  It doesn’t get any better than this.

My-oh-my-oh-my.  I was so ready for these low-FODMAP chicken and dumplings.  A delicious, hearty chowder-like soup with the glory of the doughy, chewy dumplings.  Gluten-free.  No IBS-flares.

This low-FODMAP recipe is a true keeper!

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Or check out over 475 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S. You should see my COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

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)

Serves: 8

Prep time: 25 min

Cook time: 45 min

Total time: 1 hour 10 min

Equipment: Large heavy bottomed soup pot with lid or Dutch Oven


For low-FODMAP Chicken Soup

  • 1 tablespoon olive or avocado oil
  • 2 boneless, skinless chicken breasts (8 ounces)
  • 4 boneless skinless chicken thighs (16 ounces)
  • 3 carrots, finely diced or chopped into rings
    • Carrots are free of FODMAPs
  • 1 celery rib (45g), finely diced
    • 10 g celery is one low-FODMAP serving
    • I used a mandolin slicer to prep my carrots and celery extra thin
  • 1/4 cup low-FODMAP, gluten-free flour
  • 6 cups low-FODMAP chicken broth
  • 1/2 cup white wine
  • 2 teaspoons sugar
  • 2 tablespoons onion infused oil; divided
  • 2 tablespoons garlic-infused oil; divided
  • 2 dried bay leaves
  • 5 whole peppercorns
  • 3 sprigs fresh thyme, plus additional for serving
  • 1/2 cup heavy cream or full fat coconut cream (dairy-free version)
    • 1/4 cup is one low-FODMAP serving for each choice
  • 2 tablespoons cornstarch (optional, for thickening)
  • Minced fresh parsley, for serving
  • Salt and pepper, to taste

For low-FODMAP Dumplings:

  • 2 large eggs, room temperature
  • 1 & 1/2 cups low-FODMAP, gluten free all purpose flour
  • 1 teaspoon xanthan gum, if not already in your flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon dried chives
  • 4 tablespoons melted butter or low-FODMAP vegan alternative (such as Earth Balance for dairy-free)
  • 2/3 cup lactose-free half and half cream (substitute full fat canned coconut milk for dairy-free)


  • Heat a large, heavy bottomed pot over medium heat. Once hot, add one tablespoon of olive oil or butter
  • Season the raw chicken pieces liberally with salt and pepper, and then add to the pot
  • Brown the chicken on both sides, for 3-4 minutes and then remove from the pot to a plate (this will not be fully cooked yet, that is OK)
    • You may need to work in batches
  • Add 1 tablespoon of each of the infused oils to the pot
  • Next, add in the carrots and celery
  • Sauté everything for a few minutes until beginning to soften
  • Stir in the 1/4 cup flour until blended
  • Gradually add low-FODMAP chicken broth/stock, stirring constantly
  • Stir in white wine, sugar, 1 tablespoon remaining of each of the infused oils, bay leaves, thyme, and peppercorns
  • Return chicken to pot; bring to a boil. Reduce heat; simmer, covered, 15-20 minutes or until chicken is cooked through completely (internal temperature 165 F)
  • While soup is cooking, prepare dumplings
  • In a medium bowl, whisk eggs
  • Add the low-FODMAP, gluten-free flour, xanthan gum, baking powder, salt and dried chives
  • Slowly add the melted butter, then the lactose-free half and half and stir until just combined, the dough will be sticky. Do not over-mix, or your dumplings may be dense and gluey. Set aside for now
  • When chicken is ready, remove bay leaves and thyme sprigs from the pot and discard
  • Remove the chicken from the pot and let it rest for a minute on a chopping board or plate
  • Shred or chop the chicken and return it to the pot
  • Next, stir in the heavy cream or canned coconut cream
  • Taste soup, and add salt and pepper if needed
    • This depends on how seasoned your chicken broth is
  • Bring the soup to a simmer and use a cookie dough scoop or smaller, to drop the dough into the simmering soup. Once all the dumplings have been dropped into the soup, cover the pot with a lid and let the dumplings cook for ten to twelve minutes or until they are fully cooked through (can test with toothpick)
    • The dumplings will puff up, do not make them too large
    • I made 20 dumplings
  • Optional: to thicken broth more (if desired):
    • In a small bowl combine 2 tablespoons cornstarch with 2 tablespoons water to create a slurry
    • Add to boiling broth a little bit at a time stirring to reach desired consistency
  • Garnish with fresh herbs and serve

Comments Rating 5 (3 reviews)

10 Responses

  1. worth the effort

    This recipe makes an amazing soup! I did feel like there was a lot of ingredients, but when I tasted it I decided it was definitely worth the effort! Can’t wait for the leftovers tomorrow too

    1. Thank you so much, Katie!
      We are so glad you loved the chicken and dumplings. Please stay in touch with us.

  2. Yummy

    This soup is so good. I substituted lactose free milk for the half and half, and it turned out perfect. I will be making this again and again.

  3. This is such an amazing recipe
    Simple hearty warm soup, the work and time that went into this was amazing
    I decided to turn my dumplings into perogies and it added an extra umph into it as well.
    I think the next time I will add an extra portion of chicken because it was just so good in the soup. For a low fodmap and gluten free soup, it definitely did not taste that way. So much flavor and so delicious
    Thank you so much for this recipe!

  4. Tastes Like Grandma’s!

    I have been living with Crohn’s for over a decade, but was diagnosed about 5 years ago. Lived in misery until I finally gave the Low-FODMAP diet a try about a year ago. Down 50 lbs and most days are manageable now!

    Anyway, I’ve explored a lot of Low-FODMAP recipes over the past year+ and let’s be honest – most are boring and bland. This recipe was fantastic! I made some minor adjustments: ACV instead of white wine, ~3/4c scallions thrown in when cooking carrots and celery instead of using onion-infused olive oil, and fresh chives instead of dried chives (so I used a fair amount more than the recipe called for), and used remaining scallions and fresh chives for garnish.

    Dumplings took a little longer to cook than anticipated (probably used a pot that was too tall and/or not wide enough), but still came out great with a few extra minutes of patience. This recipe is PACKED with (fantastic) flavor – even my picky kids agree! You’ll feel like you’re eating grandma’s cooking again, but without the guilt (and bathroom trips) from breaking your Low-FODMAP diet.

    1. Wow Joe, we are so happy to hear this and nothing is better praise than being as good as Grandma. Hope you continue to feel healthy and have a great day!!

  5. Cooking without fodmaps was a HARD learning curve for me but your website turns out the best recipes and this chicken and dumplings has become our go to comfort food. THANK YOU!!

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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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