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Low-FODMAP Green Chili Chicken Stew

This creamy and comforting green chili chicken stew makes for a hearty low-FODMAP and gluten-free meal during the cold weather months. It comes together in about 30 minutes too!

Back in November, I made a low-FODMAP traditional chili con carne for the blog. It’s good.

But the truth is, my favorite kind of chili is white chicken chili–the kind with sour cream.

As with my chili con carne, I had to get a bit creative turning this into a low-FODMAP recipe. Beans, onion, garlic are high in fructans and GOS, while the sour cream is high in lactose.

I could have used a low-FODMAP kind of beans like canned chickpeas or butter beans and a high ratio of chicken to beans to solve the bean problem; however, in this version, I decided to go with good ole potatoes for bulk and fiber. Potatoes are one of those low-FODMAP foods that you can eat freely if you’re hungry and not exceed your FODMAP limit. (With no beans, though, I wasn’t sure if it could be called a “chili,” so I changed the name to “stew.”)

I also used full-fat Greek yogurt and a little lactose-free milk in place of the sour cream. Plain Greek yogurt is low-FODMAP up to about a 1/4 cup serving, but if you’re really sensitive to lactose, you could also sub in lactose-free sour cream.

My favorite part of this recipe? It comes together super fast. By using cooked chicken and cooking the potatoes ahead of time, the soup can be thrown together in 30 minutes easily. If you have raw chicken, though, you could easily just cook it in the pot before adding the other ingredients.

You know what I’m thinking? This stew would be great for a Super Bowl party. Just sayin’…

Linking up with Gluten-Free Fridays. Check out this awesome linkup for more allergy-friendly recipes.


Green Chili Chicken Stew
Serves 4
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Cook Time
30 min
Cook Time
30 min
  1. 3 cups diced potatoes*
  2. 3 cups chopped, cooked chicken**
  3. 2 cups low-FODMAP chicken broth***
  4. 1/2 cup lactose-free milk
  5. 2 4-oz. cans diced green chilies
  6. 1 tsp. cumin
  7. 1 tsp. oregano
  8. 1/4 tsp. cayenne
  9. 1 cup full-fat Greek yogurt****
  10. 1 bunch green onions
  11. 1/2 tsp. salt
  1. Place the diced potatoes in a medium-sized, microwave-safe bowl with 1 to 2 Tbsp of water. Place a microwave-safe plate or lid over the bowl and microwave on high for 7 minutes, or until the potatoes are cooked through.
  2. Add the cooked potatoes, chicken, broth, milk, green chilies, cumin, oregano, and cayenne to a large pot. Bring to a boil and simmer 10 minutes.
  3. Dice the green onion stems. (FODMAPers: use only the green stems in the recipe to keep it low-FODMAP.) Add the Greek yogurt to the broth and stir until it is fully blended and broth is creamy. Stir in the salt and the green onions just before serving.
  1. *If you're using thick-skinned potatoes such as Russet potatoes, peel them. 3 cups diced potato is about 1 large Russet potato. If you have small, thin-skinned potatoes, you can leave the skins on.
  2. **You can also start with raw chicken and cook it in the pot before you add the potatoes and other ingredients. To end up with 3 cups of cooked chicken, start with about 1 pound raw chicken.
  3. ***If you're in the U.S., the Progresso brand of chicken broth is onion- and garlic-free and therefore likely low-FODMAP. You could also make your own low-FODMAP chicken broth. Here's my recipe:
  4. ****If you're very sensitive to lactose, use lactose-free sour cream in place of the Greek yogurt.
The Hungry Caterpillar
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  1. This looks yummy! I could definitely enjoy this with a few dairy free swaps!

    1. Joyce says:

      For sure! In fact, I just noticed dairy-free sour cream when I was in the grocery store today!

  2. That looks fabulous! I really like a white chili. And the green chilis are my favorite!

  3. Kat says:

    Girlllllll this sounds so amazing!! Considering it is pouring rain outside right now, this is speaking to me on all kinds of levels 🙂

    1. Joyce says:

      This definitely would be a good soup for a rainy, cold day. Stay warm, Kat!

  4. Yaron says:

    I never tried the white chilli, it looks amazing!

  5. Sarah says:

    Hello, I tried this meal and it was tasty for sure. I am new to the low fodmap and have been exploring different recipes. This recipe had me up at night with indigestion. I’m assuming that the green chili caused this. Most of the low fodmap recipes still seem to contain an element that flares up my stomach at night. I know I am not sensitive to gluten or lactose. Do you have any suggestions?

    1. Joyce says:

      Thanks for your feedback on my recipe, Sarah! It could be the green chili–some folks are sensitive to acidity. And I also know that low-FODMAP is not a foolproof method for everyone with GI issues. Even when I was on strict low-FODMAP, I definitely still had flare-ups, although they were fewer. I can’t really give you any specific advice–that should come from your dietitian, doctor or GI specialist. Just know that I’m empathetic and I hope you get something figured out soon. Indigestion is no fun!

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