Low Fodmap Chicken Tortilla Soup​ Recipe

Alright, so you want big flavor without the FODMAP flare-ups? This soup has that tortilla soup vibe—spicy-ish, hearty, and no onion/garlic drama. Fiber-rich, gentle on digestion, and fast to make. Perfect weeknight comfort.

Picture thick broth with soft chicken, pumpkin-thickened base, beans and corn giving bite—but no bloating. Park it all in one pot, simmer for just 15 minutes, and bam—you’ve got warmth without gut revolt. Easy digestion, low FODMAP certified, and satisfying enough it could be a meal.

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Ingredients Needed:

• 3 chicken breasts (1–2 lb): skinless, boneless, easy to digest
• 4 cups low‑FODMAP chicken broth: use certified or homemade
• 1 can (15 oz) black beans, drained/rinsed well: reduces FODMAPs
• 1 can (15 oz) pure pumpkin: not pumpkin pie mix, adds thickness
• 1 cup frozen corn: mild, gut-friendly sweetness
• 2 cans (10 oz) diced tomatoes & green chilis (undrained): low FODMAP sealed-can option
• 2 tsp ancho chili powder: mild chili flavor
• 2 tsp paprika: smoky warmth
• 1 tsp cumin: earthy
• ½ tsp salt & ¼ tsp black pepper & ¼ tsp oregano: balanced seasoning
• Juice of 1 lime: fresh brightness

Toppings (optional): lactose-free sour cream, avocado, cilantro, cheese, green onion tops, chopped corn tortillas, pico.

How To Make Low FODMAP Chicken Tortilla Soup:

1. Start the Base:
In a big pot, combine broth, chicken breasts, beans (after rinse), pumpkin, corn, and undrained diced tomatoes.

2. Add Spices:
Mix ancho chili, paprika, cumin, salt, pepper, oregano in a bowl, dump them in the pot, stir.

3. Simmer:
Heat on medium until it starts simmering, then turn low. Cook ~10–15 min until chicken reaches 165 °F.

4. Shred Chicken:
Remove chicken with tongs, shred it with forks, pop it back in the pot.

5. Finish with Lime:
Squeeze in lime juice, stir. Taste—add more salt or chili if needed.

6. Serve with toppings:
Char tortillas or chip, toss on cheese or sour cream, sprinkle cilantro and green onion tops if tolerated.

Recipe Tips:

• Rinse beans thoroughly to reduce fructans.
• Use canned diced tomatoes to save time and avoid FODMAP garlic/onion.
• Pure pumpkin gives thickness and fiber without onion powder.
• Simmering under 20 min keeps leftovers low FODMAP-safe—freeze extras fast.

How to Store & Reheat:

• Room Temp: Cool and refrigerate within 1 hr.
• Fridge: Airtight for up to 4 days.
• Freezer: Freeze single portions up to 2 months; thaw overnight and reheat gently on stovetop.

Nutrition Facts (Approx per 1-cup serving):

• Calories: ~200
• Fat: 4 g
• Carbs: 31 g
• Protein: 17 g
• Fiber: — moderate
• Sugar: minimal (corn/tomato)

FAQs:

Is canned pumpkin okay on low FODMAP?
Yes, pumpkin is low FODMAP in servings up to ¾ cup—used here for texture.

What if I flare with tomatoes?
Replace diced tomatoes with extra broth and skip chili powder. Add fresh herbs for flavor.

Can I use fresh corn instead of frozen?
Sure—same volume, just cooked corn kernels.

Is lime juice low FODMAP?
Yes, fresh lime juice is fine in this serving size.

Meal prep safe?
Absolutely—just cool, freeze in portions within 1 hr.