When I’m sick or when my partner is sick, this healing Low FODMAP Chicken & Potato Soup is for sure on the menu. It’s full of nourishing ingredients: chicken broth, morsels of chicken and potatoes, ginger, turmeric, Italian spices, and carrots and celery for micro-nutrients. It’s so simple and easy to make, but so so soothing! And the best part is that you can throw it all into the Instant Pot and you’re good to go. So let’s get into it, shall we?
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What You’ll Need
Cutting Board, Peeler & Knife – To prep the chicken and vegetables.
Instant Pot – To cook the soup.
Measuring Spoons – To measure herbs.
Bowls & Ladle – For serving.
About the Method
On Instant Pot Soup Mode – Soup mode pressure cooks the contents of the pot for 30 minutes, and brings the liquid to a slow simmer. This results in a clear broth due to a lack of boiling motion. I also find the cooked chicken is more tender.
About the Ingredients & FODMAP Content
Garlic-Infused Olive Oil – Garlic is extremely high FODMAP, however FODMAPs are water-soluble and not oil-soluble. This means we can cook garlic in oil and extract the oil flavor without extracting the FODMAPs! However if you’re using a store-bought garlic oil, be sure that it is actually FODMAP-friendly. The manufacturing process for oils is not always disclosed, meaning potentially high FODMAP ingredients could still make its way into the final product. My favorite Low FODMAP garlic oil is by Garlic Gold, which I purchase in bulk off of Amazon.
Leek & Green Onion – Be sure to use the green portion only, which is Low FODMAP (leek in 1 cup servings). Pro tip: Stick the white portions with tiny roots in a jar of water to grow another batch of greens.
Carrots & Celery – My vegetables of choice for this soup. Carrots have no detectable FODMAPs, and a little bit less than 1/3 of a stalk of celery (0.35 ounces) is Low FODMAP. Feel free to sub this out for red bell peppers, which is Low FODMAP in 2.65 ounce servings, or zucchini (2.29 ounces).
Yukon Gold Potatoes – I love using these potatoes for how soft and buttery they are, but feel free to sub them out for your potato of choice. There are no detectable FODMAPs in potatoes.
Boneless, Skinless Chicken Thighs – I prefer to use dark meat, but feel free to sub this out for white meat.
Chicken Broth – Use bone broth to make this extra rich and savory, but regular chicken broth will work fine. The following chicken broths are Low FODMAP: Imagine Chicken Bone Broth (I can typically find this at Sprouts), Sprouts Organic Chicken Bone Broth, Fody Foods Chicken Soup Base.
Ginger & Turmeric – Healing ingredients that are entirely optional if you are not a fan of either.
Bay Leaves, Dried Basil, Parsley, Oregano, Thyme, Rosemary – For all the flavor!
Enjoy! <3
If you tried my Low FODMAP Chicken & Potato Soup, I’d love it if you left me a comment and a star rating to let me know how you liked it. I’m always open to constructive feedback. You can also snap a photo and tag me on Instagram, @thefodmapfactor – I love to see it!
Looking for other cozy soup recipes? Try my Instant Pot Chicken Tortilla Soup. Or my Instant Pot Zuppa Toscana.
Low FODMAP Instant Pot Chicken & Potato Soup – Whole30 & Dairy Free
Ingredients
Sauté in the Instant Pot
- 1 tablespoon garlic-infused olive oil
- 2 medium-sized carrots peeled & diced
- 1 celery stalk diced
- 1 cup leek green part only, chopped
Remaining Soup Ingredients
- 3-4 Yukon gold potatoes peeled & cut into 1" pieces
- 4-5 boneless, skinless chicken thighs cut into bite-sized pieces
- 4 cups Low FODMAP chicken broth
- 1-1/2 cups water
Herbs & Spices
- 2 bay leaves
- 2 slices of ginger optional
- 3/4 teaspoon turmeric optional
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried parsley
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
Last Ingredients
- 1 cup chopped green onion
- 1 teaspoon fine sea salt
- ground pepper to taste
- extra garlic-infused olive oil optional
Instructions
- Set Instant Pot on Sauté mode and heat garlic-infused olive oil. Once hot, add carrots, celery & leek and cook for 2-3 minutes, until leek is slightly wilted.
- Turn off Sauté mode. Add potatoes, chicken breast, chicken broth, water and herbs and spices (bay leaves, ginger, turmeric, dried basil, parsley, oregano, thyme and rosemary). Make sure the steam release handle is set to the sealed position, and select the Soup mode. It will take about 15-20 minutes for the IP to get to pressure, and then 30 minutes of cook time.
- Once 30 minutes are up, carefully do a Quick Release. Remove the bay leaves. Add green onion, salt, pepper, and extra garlic-infused olive oil for extra flavor if using. Adjust for additional salt and pepper to meet your preferences.
Notes
- If you’re using a store-bought garlic oil, be sure that it is actually FODMAP-friendly. The manufacturing process for oils is not always disclosed, meaning potentially high FODMAP ingredients could still make its way into the final product. My favorite Low FODMAP garlic oil is by Garlic Gold, which I purchase off of Amazon in bulk.
Did you make this recipe?
Tag @thefodmapfactor on Instagram and hashtag it #thefodmapfactor. <3
