Low Fodmap Chicken Tortilla Soup​ Recipe

This low FODMAP chicken tortilla soup simmers chicken breasts in fire-roasted tomatoes and chicken broth with black beans, corn, and taco seasoning. Garlic-infused and onion-infused oils stand in for the fresh aromatics that would normally anchor this soup. One pot, 45 minutes, and six servings come out of this recipe.

The key substitution is garlic-infused and onion-infused oil in place of fresh garlic and onion. FODMAPs are water-soluble and fat-insoluble, so oil absorbs the flavor but none of the trigger carbohydrates. Two teaspoons of each gives this soup the full onion-and-garlic depth without the fructan load that triggers IBS symptoms.

One tablespoon of cornmeal stirred in thickens the broth slightly without a cream base or a roux. A standard tortilla soup relies on tortillas breaking down to thicken, but this version keeps the strips crisp as a topping. The cornmeal handles that structural work in one tablespoon without softening anything else in the pot.

Low Fodmap Chicken Tortilla Soup​ Recipe

Recipe by Evelyn ReedCourse: DinnerCuisine: MexicanDifficulty: Easy

Servings

6

servings

Prep time

15

minutes

Cooking time

30

This step is where restaurants pull ahead.

61 recipes with the full professional method. The details that change everything.

Get it on Amazon · £9.99

minutes

Calories

245

kcal

Low FODMAP Chicken Tortilla Soup Recipe: garlic-infused oil, fire-roasted tomatoes, black beans, corn, and shredded chicken in one pot. 45 minutes, serves 6

Ingredients

• Soup

• 1 pound (16 oz) boneless, skinless chicken breasts

• 1 tablespoon low-FODMAP taco seasoning

• 1 teaspoon salt, plus more to taste

• 15 ounces canned fire-roasted crushed tomatoes

• 4 cups low-FODMAP chicken broth

• 8 ounces (200g) canned black beans, drained and rinsed

• 10 ounces (300g) canned corn, drained and rinsed

• 1 tablespoon cornmeal or polenta

• ¾ cup fresh cilantro, chopped

• 2 teaspoons garlic-infused oil

• 2 teaspoons onion or shallot-infused oil

• 2 limes, juiced

• 1 jalapeño pepper, seeded and diced (optional)

• Black pepper, to taste

• Toppings

• Tortilla strips, gluten-free

• 1 large avocado, diced

• 1 lime, cut into wedges

• Fresh cilantro

• Shredded sharp cheddar or Monterey Jack cheese (optional)

Directions

• Place a large pot over medium-high heat. Add the chicken breasts and 1 teaspoon of the garlic-infused oil. Sear on both sides for about 2 minutes each.
• Add the chicken broth, taco seasoning, fire-roasted tomatoes, black beans, corn, cornmeal, jalapeño (if using), and salt. Bring to a boil, then cover and simmer for 25 minutes.
• Remove the chicken from the pot and shred using two forks, or chop into pieces. Return the shredded chicken to the soup.
• Stir in ½ cup of the cilantro and the remaining garlic and onion-infused oils. Simmer for 5 more minutes.
• Add the lime juice and adjust seasonings to taste. Serve topped with tortilla strips, diced avocado, remaining cilantro, lime wedges, and shredded cheese if using.

FAQs

What is the correct portion size to keep this soup low-FODMAP?

Six servings is the number the ingredient portions were calibrated to, not just a suggestion. Black beans cap at 40g per serving, corn at 75g, and fire-roasted tomatoes at 4 ounces; serving fewer, larger bowls pushes past those thresholds. Keeping the yield at exactly 6 is the most reliable way to stay within each ingredient’s safe range.

Can I use rotisserie chicken instead of raw chicken breasts?

Using rotisserie chicken is the fastest version of this recipe by at least 25 minutes. Add the shredded meat at step 4 alongside the cilantro, skipping the sear and simmer steps for the chicken entirely. Check the seasoning label for onion powder or garlic powder, both of which are high-FODMAP.

Why can’t regular store-bought taco seasoning be used here?

Most store-bought taco seasoning contains onion powder and garlic powder, both of which are high in fructans. The recipe notes a FODMAP-safe substitute: ¾ tablespoon ancho chili powder with ⅛ teaspoon each of cumin, cayenne, and salt. Several FODMAP-specific seasoning brands also produce safe versions, but always check the label for any dried garlic or onion listing.

What else can the homemade tortilla strips be used for?

The strips fry in the same oil whether you make enough for soup toppings or double the batch for snacking. A low FODMAP hummus on this site pairs naturally with crispy corn strips as a starter while the soup simmers. Both take under 15 minutes and use pantry ingredients, so doubling the strip batch costs very little.

Can I marinate the chicken ahead of time to build more flavor?

Marinating the chicken 30 minutes to 2 hours ahead builds more flavor into the shreds than dry seasoning alone. A low FODMAP chicken marinade on this site uses lemon and garlic-infused oil and works directly with this recipe’s sear step. The marinade flavor carries through the shredding step and adds another layer on top of the taco seasoning.