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Low-FODMAP Chicken Minestrone

This gluten-free, dairy-free and low-FODMAP minestrone soup with warming Italian flavors will make a perfect home for your leftover Christmas chicken or turkey.

Admittedly, a simple chicken-and-vegetable soup seems like a humble recipe for the day before Christmas. But there’s a few reasons I decided to share this recipe with you today.

  1. I very much associate soup with Christmas Eve. Soup was often what my mom would serve before we went to the annual Christmas Eve pageant. (I was an angel until I was 12. Then I was a cow.)
  2. I’ve been trying out a pie recipe for the blog, but it needs a few more trials. Meanwhile, my mom and I are enjoying another kind of soup: pie soup!
  3. Between the holiday parties and big family dinners, it’s nice to have something simple and satisfying for a meal. And finally…
  4. You may have leftover chicken or turkey from your Christmas day feast, in which case a lovely soup recipe would be just the thing!

Low-FODMAP chicken broth can be hard to find, since most store brands contain onion, garlic, and large amounts of celery. It’s more accessible if you’re in a place where the low-FODMAP diet has caught on more, like Australia. However, the Progresso brand, though it has not been tested for FODMAP content, is made without onion and garlic, so it should be a safer option if you’re sensitive to fructan veggies.

Making homemade broth isn’t hard in the slow cooker, either–the hardest part is just picking apart the chicken.

Hope all my lovely readers have a very merry Christmas, and, if you’re so inspired, enjoy this warming and nutritious soup!

Low-FODMAP Chicken Minestrone
Serves 8
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  1. 8 cups low-FODMAP chicken broth or stock
  2. 1 tsp. salt
  3. 4 medium carrots
  4. 1.5 cups gluten-free elbow macaroni
  5. 2 14.5 oz. cans no-salt added tomatoes
  6. 1 bunch Swiss chard
  7. 1 large zucchini
  8. 1 Tbsp. dried basil
  9. 3 cups chopped or shredded cooked chicken
  10. 1 bunch green scallion stems, diced
  11. 1/4 cup chopped fresh parsley
For homemade low-FODMAP chicken broth
  1. 1 4-5 lb. chicken
  2. 4 small-medium parsnips
  3. 4 carrots
  4. 1 stalk celery
  5. 1 bunch green scallion stems
  6. 1/2 bunch parsley
  7. 1/4 tsp. black pepper
  1. Chop the carrots and zucchini into bite-sized pieces. Remove the chard leaves from the stems and chop the leaves and stems separately.
  2. Bring the broth and salt to a boil. (The salt can be omitted if the broth already contains salt.)
  3. Once boiling, add the macaroni, reduce heat, and simmer five minutes.
  4. After five minutes, add the tomatoes, chopped chard stems, zucchini, and basil. Return to a boil; again, reduce the heat and simmer five minutes.
  5. After five minutes, add the chard leaves and chicken and stir until the chard has wilted. Finally, stir in the scallion stems and parsley. Serve hot.
For homemade low-FODMAP chicken broth
  1. Add all stock ingredients to a large stock pot or slow cooker. In the stock pot, bring it to a boil and simmer; in the slow cooker, turn to high. Cook 5 hours until the chicken is cooked through and falling off the bone.
  2. Strain the broth through a colander and let the hot broth cool.
  3. While the broth is cooling, separate the skin and bones from the chicken meat. Discard carcass and vegetables.
  4. Once the broth is cool, skim some of the fat from the surface. If not using the broth right away, it can be refrigerated for a few days or frozen.
  1. A store-bought low-FODMAP broth brand (such as Progresso) and/or chopped, cooked turkey could easily be substituted for the broth and chicken. If the pre-made broth already has added salt, feel free to omit the salt called for in the recipe.
The Hungry Caterpillar
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