Evelyn Reed 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.
Jump to RecipeIngredients 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.
Low FODMAP White Chicken Chili Recipe
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings10
minutes20
minutes375
kcalCozy, creamy white chicken chili without the FODMAP triggers. Ready in 30. Feels like comfort food — minus the stomach drama.
Ingredients
1 tbsp garlic-infused olive oil
4 cups low-FODMAP chicken broth
7 oz diced green chilis
1.5 tsp cumin
0.5 tsp paprika
0.5 tsp oregano
0.5 tsp coriander
¼ tsp cayenne
Salt + pepper
1.5 cups corn
1 can black beans, rinsed
2.5 cups shredded rotisserie chicken (plain)
8 oz lactose-free cream cheese
1 tbsp lime juice
Optional toppings: cilantro, tortilla chips, cheddar, green onion tops, lime wedges
Directions
- Add oil, broth, chilis, spices, corn, beans, and chicken to a pot.
- Bring to boil. Simmer 15 mins.
- Stir in cream cheese until melted.
- Add lime juice. Mix again.
- Serve with toppings if you can tolerate them.
Notes
- Use fresh, unseasoned chicken if you can’t find safe rotisserie.
- Always read broth labels carefully.
- Cream cheese must be lactose-free.
- Skip beans entirely if you’re FODMAP sensitive.
