Low FODMAP White Chicken Chili Recipe

Low FODMAP white chicken chili that actually feels like chili — without wrecking your gut? Yup. This one’s creamy, warm, filling, and yep, no garlic, no onion, no regrets. Just comfort. In a bowl. In like 30 minutes.

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Ingredients Needed

1 tbsp garlic-infused olive oil: flavor without the FODMAPs (only use the oil, no garlic bits).
4 cups low-FODMAP chicken broth: make sure it’s onion/garlic-free.
7 oz diced green chilis: adds flavor, still FODMAP-safe in small amounts.
1.5 tsp cumin: earthy warmth.
0.5 tsp paprika: mild kick.
0.5 tsp oregano: that chili vibe.
0.5 tsp coriander: little citrusy background.
¼ tsp cayenne pepper: optional, but great heat.
Salt + pepper to taste
1.5 cups corn: frozen or fresh — both fine.
1 can black beans: drained, rinsed (check if tolerated — not for early elimination).
2.5 cups shredded rotisserie chicken: plain, no garlic/onion.
8 oz lactose-free cream cheese: creamy magic without lactose pain.
1 tbsp fresh lime juice: ties it all together.
Toppings (optional): cilantro, tortilla chips, sharp cheddar, green onion tops, lime wedges.

How To Make Low FODMAP White Chicken Chili

Start the Base:
In a big ol’ pot, add garlic oil, broth, chilis, spices, salt, pepper, corn, beans, chicken — the whole shebang. Bring it to a low boil, then turn it down. Let it hang out and simmer for 15 minutes.

Creamy Time:
Drop in the cream cheese. Let it melt. Use a spoon to break it up and stir it around until it disappears into creamy goodness.

Final Touch:
Squeeze in your lime juice, stir again. Boom — done.

Top and Serve:
Add whatever toppings you can tolerate. Sharp cheddar? Go for it. Lime wedge? Yes. Green onion tops only — the green part is low FODMAP.

Recipe Tips

Make sure your garlic oil is just oil — no floating garlic pieces.
Avoid regular rotisserie chicken — sneak attack garlic/onion is everywhere.
Use lactose-free cream cheese — normal stuff = bloat town.
Skip the black beans if you’re in early FODMAP elimination.

How to Store & Reheat

Room Temperature: Keep under 2 hours max.
Fridge: Airtight container, up to 4 days.
Freezer: Yup — freeze in single portions for 2 months. Reheat gently on stovetop.

Nutrition Facts (Approx. per serving)

Calories: 375
Sodium: 650 mg
Protein: 28 g
Fat: 20 g
Carbs: 20 g
Fibre: 5 g
Sugar: 3 g

FAQs

Is white chicken chili low FODMAP?

This one is — as long as you avoid garlic, onion, and use lactose-free dairy.

Can I eat beans on a low FODMAP diet?

Black beans are OK in small amounts for many. Start with ¼ cup per serving and test tolerance.

Can I use regular cream cheese?

Nope — go for lactose-free to avoid bloating or discomfort.

What broth should I use?

Check the label. Avoid anything with onion or garlic. Or make your own at home.

Are green onions low FODMAP?

Yes — but only the green tops. Avoid the white bulb part.