There’s seriously nothing like a classic steaming bowl of Chicken Tortilla Soup. It’s super comforting, super savory, and perfect for a dreary day. This recipe can be adapted to your preferences, and the whole process is sped up and simplified by using the good ol’ Instant Pot – my favorite kitchen gadget! This soup is SO full of flavor that you won’t even notice that the onion and garlic are missing! Let’s get into it, shall we?

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What You’ll Need

Cutting Board & Knife – To prepare the vegetables and trim the chicken thighs.
Can Opener – To open canned items.
Instant Pot & Ladle
Serving Bowls & Spoons

About the Ingredients & FODMAP Content

Pantry Staples

Garlic-Infused Oil – Garlic is extremely high FODMAP, however FODMAPs are water-soluble and not oil-soluble. This means we can cook garlic in oil and remove it, resulting in extracting the flavor without 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. More details on that in this article by FODMAP Everyday. My favorite Low FODMAP garlic oil is by Garlic Gold, which I purchase in bulk off of Amazon.

Can of Fire Roasted Tomatoes & Can of Green Chilies – Be sure your cans do not contain any hidden high FODMAP ingredients. For the tomatoes, I like to use the organic version by Muir Glen. For the green chilies, I typically use Hatch – both of which I’m able to find at most grocery stores.

Canned Black Beans – Low FODMAP in 1/6 cup servings. You can reduce the amount if you are sensitive to GOS, substitute for canned lentils which are lower FODMAP (1/4 cup), or you can omit entirely and add more vegetables.

Low FODMAP 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.

Cumin, Ground Ancho Chili Powder & Lime – Add depth of flavor

Fresh Ingredients

Green Onion Tips – Be sure to use the green portion only, which is has no detectable FODMAPs. Pro tip: Stick the white portions with tiny roots in a jar of water to grow another batch of greens.

Carrot, Red Bell Pepper, Celery – My vegetables of choice for this vegetable. Feel free to substitute them for your favorite Low FODMAP vegetables, or adjust the ratio to your preference. Carrot has no detectable FODMAPs. Red bell pepper is Low FODMAP at 2.65 ounces, and celery is Low FODMAP at 0.35 ounces (a little less than 1/3 of a stalk).

Boneless, Skinless Chicken Thighs – I prefer dark meat as it results in more tender chicken. Feel free to sub this out for white meat. If your chicken breasts are large and thick (compared to thighs, which tend to be smaller), I’d butterfly them to make sure they cook through.

Optional Toppings

Try not to skip out on the toppings. They really take the soup up a few notches!

Corn Tortilla Chips – For that crunch factor.
Shredded Cheese – You can use plant-based to keep it dairy free, or whatever shredded cheese you’d like.
Avocado – Adds healthy fats. Low FODMAP in 1.06 ounce servings (about 1/8 of an avocado).
Cilantro & Green Onion Tips – Adds an additional refreshing element & flavor.
Lactose-Free Sour Cream – Adds luxurious creaminess.

Enjoy! <3

If you make my Instant Pot Chicken Tortilla Soup, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes. And I’d love to know if you enjoy them as much as I do!

Looking for other cozy soups? Try my Basil Pesto, Kale & Artichoke Soup! Or my Instant Pot Zuppa Toscana.

Low FODMAP Instant Pot Chicken Tortilla Soup

A low FODMAP twist on the classic chicken tortilla soup, made just slightly easier and faster by using the Instant Pot! Enjoy all of the flavor without the garlic or onion.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 30

Course Main Course, Soup

Cuisine Mexican

Servings 8

Equipment

Instant Pot

Ingredients

2 tbsp garlic oil
4 stalks green onion green tips chopped, white part reserved in single pieces
1 cup carrots diced
1 red bell pepper diced
1 stalk celery diced
1 14.5 oz can of diced fire roasted tomatoes
1 4 oz can of green chilies
2 lb chicken thighs boneless, skinless
1 cup canned black beans drained and rinsed
4 cups chicken broth
2 cups water
1 tsp salt more to taste
2 tsp cumin
2 tsp ground ancho chili powder
juice from 1 lime

Toppings (Optional)

tortilla chips
shredded cheese
avocado
cilantro
green onion tips
lactose free sour cream

Instructions

Set Instant Pot to saute function. Saute white part of green onion in garlic oil until browned, about 2-3 minutes. Remove and discard.
Add carrots and celery into Instant Pot and saute for 2-3 minutes. Stir in bell pepper and green onion tips and cook for another minute. Turn off heat.
Add diced tomato, green chilies, whole chicken thighs, black beans, chicken stock, water, salt and spices. Set Instant Pot to pressure cook on high for 14 minutes.
Once done, do a quick release. Pull out chicken thighs and shred with two forks. Return the chicken thighs to soup along with lime juice. Stir and add additional salt to taste.

Notes

If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
Be sure to check that the canned items don’t have any high FODMAP ingredients.
If you have the time and patience, try a natural release. I’ve read natural release is better for soups, but I’ve never been patient enough to try it myself. 🙂
To cook on stove top: All steps will be the same. The only difference will be when you put in the thighs — cover and let simmer to allow thighs to cook through before moving onto the next steps.

Keywords Chicken Thighs, Dairy Free, Easy Dinner, Gluten Free, Low FODMAP

Did you make this recipe?
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