Low FODMAP Chicken Soup (Cozy 40-Minute One-Pot Recipe)

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

A comforting low FODMAP chicken soup made **without onion, garlic, or celery**. Uses garlic-infused oil, spring onion greens, and Monash-safe vegetables for full flavor without triggers.  ## Why This Soup Is Low FODMAP - **Garlic-infused oil** instead of garlic cloves (fructans aren't oil-soluble) - **Spring onion greens only** (no white bulbs) - **No celery** (celery is high FODMAP above 5 cm stalks) - **Homemade broth** or certified low FODMAP store-bought (avoid onion/garlic in ingredients) See [FODMAP Stacking Guide](/blog/fodmap-stacking-guide) to plan side portions. ## Monash Portion Safety (Per Serve) | Ingredient | Amount | Status | |-----------|--------|--------| | Carrots | ½ cup (75 g) | 🟢 Low | | Potato (diced) | ½ cup (75 g) | 🟢 Low | | Zucchini | ⅓ cup (65 g) | 🟢 Low — see [Is Zucchini Low FODMAP?](/blog/is-zucchini-low-fodmap) | | Chicken breast | 100 g | 🟢 Low | | Rice (optional) | ½ cup cooked | 🟢 Low | **Safe serve:** 1½ cups (about 375 ml) per person. ## Variations 1. **Chicken & rice:** Add ½ cup uncooked rice with broth 2. **Chicken & GF noodles:** Add 1 cup dry GF noodles in last 10 min 3. **Lemon-herb:** Add 2 tbsp lemon juice + extra parsley at end 4. **Ginger-turmeric:** Add 1 tsp grated ginger + ½ tsp turmeric with the oil ## High → Low FODMAP Swap Chart | Instead of | Use | |-----------|-----| | Onion | Spring onion greens | | Garlic cloves | Garlic-infused olive oil | | Celery | Extra carrot + zucchini | | Store-bought broth (with onion/garlic) | Homemade or Fody/Gourmend brand | | Regular noodles | GF rice noodles or rice | ## Common Mistakes - **Using store-bought broth without checking** — most contain onion/garlic powder - **Adding whole garlic cloves** — even removed, fructans leach in - **Over-portioning zucchini** (>⅓ cup per serve) — pushes into moderate - **Using celery for flavor** — swap for extra carrot ## Make-Ahead & Storage - **Fridge:** 4 days in airtight container - **Freezer:** 3 months — freeze without noodles/rice (add fresh when reheating) - **Reheat:** Gentle simmer, add splash of water if thickened ## Related Recipes - [One Pan Chicken and Rice](/recipe/low-fodmap-chicken-and-rice) - [Low FODMAP Chicken Stir Fry](/recipe/low-fodmap-chicken-stir-fry) - [Low FODMAP Chicken Recipes Hub](/low-fodmap-chicken-recipes) - [Low FODMAP Dinner Hub](/low-fodmap-dinner-recipes) **Sources:** [Monash University](https://www.monashfodmap.com/), [Kate Scarlata RDN](https://www.katescarlata.com/) *Reviewed by our editorial team. Informational only — not medical advice.*

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