This Low FODMAP Chicken Tortilla Soup felt like a victory for our family. Chicken Tortilla Soup used to be in regular rotation through the cooler months in the Before Times – before going low FODMAP, that is. I always love its balance of heat, tart and savory flavors. But a typical Chicken Tortilla Soup is going to be heavy on garlic and onions, which are both a no-go if you’re avoiding FODMAPs. In place of the fresh garlic, I’ve used garlic infused olive oil (which has all the garlic flavor with none of the FODMAPs). And in place of the onions, I’ve used the green part of a leek, sliced thinly. That’s the part of the leek you usually throw away. But it turns out they’re more flavorful than you’d think, without the FODMAPs. So yay!
Tomatoes and Beans
Also in this soup is a can of organic fire roasted tomatoes. My favorite brand, Muir Glen, is pictured above. Regular diced tomatoes are fine too. I just feel like the fire roasted kind adds another layer of flavor to the soup. I’ve also added a can of beans to the soup. Most beans are high FODMAP, of course. But butter beans are safe, according to Monash University. Drain and rinse the beans before adding them to the soup, to limit any sodium that would otherwise be added.
Low FODMAP Chicken Broth
Regarding the low FODMAP chicken broth, if you don’t feel up to making your own, you can purchase this low FODMAP chicken soup base from Fody Foods online. Because my family is sensitive to sodium, and because I have the luxury of time at home, I typically make a large batch of low FODMAP chicken broth every other week or so, often using the bones from our chicken dinners to do so. Here’s a link to my recipe for homemade low FODMAP chicken broth. Whatever works for you, do that! Just know that there really are no commercially available low FODMAP chicken broth options available on grocery store shelves. They all use garlic and onion, even the boullion cubes and powders.
Give this Low FODMAP Chicken Tortilla Soup a shot and let me know what you think in the comments below!
Low FODMAP Chicken Tortilla Soup
Ingredients
- 1 chicken breast
- 1 Tbsp avocado oil
- 1 Tbsp garlic infused olive oil
- 1 leek green parts only, sliced
- 1 yellow squash diced
- 1 Tbsp dried oregano
- 1 Tbsp ground cumin
- 1 tsp chili powder
- 1 tsp paprika
- ⅛ tsp cayenne pepper optional
- 14.5 oz diced fire roasted tomatoes 1 can
- 8 c low FODMAP chicken broth
- 15 oz butter beans 1 can, drained and rinsed
- 1-2 limes
- 2 Tbsp cilantro chopped
- 1 avocado diced
- 4 corn tortillas sliced thinly into strips
Instructions
- Preheat the oven to 350* F. Heat a heavy-bottomed, ovenproof skillet over medium high on the stove. Add 1 T avocado oil. Salt and pepper the chicken breast on both sides, and add it to the heated pan. Cook the chicken for 4 minutes, flip and cook another 4 minutes. Then put the skillet into the oven to bake for another 12-15 minutes, until the chicken internal temperature reaches 165*. Remove the chicken from the oven onto a plate and aside to cool.
- In a large soup pot, heat the garlic infused oil over medium heat. Saute chopped leek leaves for 5 minutes. Add diced yellow squash and spices and cook another 5 minutes, stirring occasionally.
- Add the low FODMAP chicken broth, butter beans and tomatoes. Cover the soup pot, bring the heat up to high until it reaches boiling, then turn down to low and simmer for 15 minutes.
- Meanwhile, toss tortilla strips with a little garlic infused oil and a sprinkle of salt. Toast in the warmed oven until crispy, about 5 minutes. Watch them carefully to prevent them from burning.
- Now that the chicken has cooled, shred it using 2 forks. Add the chicken to the soup pot, along with the juice of half a lime and the chopped cilantro. Taste the soup, adding salt, pepper or lime juice as needed until the flavors balance.
- Serve up the soup into bowls. Offer chopped avocado, lime wedges, cilantro, cayenne as well as tortilla strips to sprinkle on top, so everyone can doctor the soup to their own liking.
Notes
This can be done in the slow cooker or on the stove top.