Gentle Low-FODMAP Chicken and Rice Soup
This nourishing chicken and rice soup is specifically designed to be low-FODMAP, high in protein, and gentle on the digestive system—making it an excellent choice for anyone seeking to support gut health, manage blood pressure, boost energy, or support weight loss goals. With simple, easy-to-find ingredients and straightforward preparation steps, this soup provides a comforting meal that's suitable for those with chronic fatigue or GLP-1 sensitivity, as well as anyone needing smaller, more frequent portions. This is a great recipe if you have leftover grilled or poached chicken.
Ingredients 13
1 tbsp olive oil
2 stalks celery tops, diced, use only the tops for low-fodmap
2 carrots, large, peeled and diced
4 cups low-sodium chicken broth, certified low-fodmap
2 cups water
1 tsp dried thyme
1 tsp parsley, dried
1⁄2 tsp salt, reduce for lower sodium
1⁄4 tsp ground black pepper
1 cup jasmine rice (white rice), uncooked
2 cups chicken breast, cooked, shredded
2 cups baby spinach leaves
1⁄2 lemon juice
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Method 8
Heat in a large pot over medium heat.
Add diced and ; cook for 5 minutes, stirring occasionally, until they start to soften.
Add , , , , , and . Bring to a gentle boil.
Add the uncooked . Reduce heat to low, cover, and simmer for 20 minutes.
Stir in the and .
Simmer uncovered for another 5 minutes, until is wilted and is heated through.
Add the juice of 1⁄2 lemon, stir well, and taste for seasoning. Adjust salt and as needed.
Serve warm in small bowls.
Helpful tips
For extra protein, stir in 1⁄2 cup cooked quinoa just before serving.
Rice keeps this soup gentle on the gut, but you can substitute with low-FODMAP whole grains like millet or quinoa if preferred.
To save time, use rotisserie chicken (skinless and plain) or leftover cooked chicken breast.
Double the recipe and freeze smaller portions for quick, easy meals.
If you need to reduce sodium further, use homemade low-FODMAP broth or more water.
