Low FODMAP Chicken and Dumplings

Total time1 hr 15 min

Prep time20 min

Cook time55 min

Few comfort food classics feel as off-limits for sensitive stomachs as chicken and dumplings — the traditional version is practically built on onion, garlic, and wheat flour. This one flips the script without sacrificing any of the soul. Garlic-infused oil delivers that deep, savory backbone you'd expect, while only the green tops of scallions are used, keeping the allium flavor present but gut-friendly. The broth gets a gentle thickening from a tapioca starch slurry rather than a wheat-based roux, and the dumplings themselves are made with a gluten-free flour blend so they steam up pillowy and tender right on top of the stew. Lactose-free milk keeps the dumpling batter creamy without the dairy concern, and the whole pot simmers together in one Dutch oven — fewer dishes, more reward. Each bowl gets shredded chicken thighs, sweet carrots, celery, and two or three fluffy dumplings, finished with a scatter of fresh parsley if you like. This recipe makes six generous servings, so it's just as good for a quiet weeknight as it is for feeding a crowd that doesn't want to feel like they're eating "the restricted version" of anything.

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Ingredients

6 servings

For the stew

2 tbsp garlic-infused oil
FODY Low FODMAP Garlic-Infused Olive Oil (250ml)Garlic Gold USDA Certified Organic Extra Virgin Olive Oil Infused with Garlic Low FODMAP BOYAJIAN GARLIC OIL, 8 OZ
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6 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
3 medium carrots, peeled and sliced ¼ inch thick
3 stalks celery, sliced ¼ inch thick
Ingredient note
A serving of up to about 1 1/3 stalks of celery is low in FODMAPs. This recipe contains only about 1/2 stalk of celery per serving, making it likely Low FODMAP. If you prefer to always avoid celery, please tap it and change its rating to Red.
1 ½ lb boneless, skinless chicken thighs
1 tsp dried thyme
1 tsp dried rosemary
½ tsp salt
¼ tsp black pepper
5 cups chicken broth
2 tbsp tapioca starch
2 tbsp cold water

For the dumplings

1 ½ cups gluten free flour blend
2 tsp baking powder
½ tsp salt
½ tsp xanthan gum (omit if your flour blend already contains it)
¾ cup milk
Chef's tip
Lactose-free milk works 1:1 in cooking and baking and tastes slightly sweeter.
3 tbsp unsalted butter, melted and cooled slightly
1 large egg

For serving

2 tbsp fresh flat-leaf parsley, chopped (optional)

Instructions

1
Heat the garlic-infused oil in a large Dutch oven over medium heat until shimmering. Add the scallion greens, carrots, and celery and cook, stirring occasionally, until the carrots begin to soften and the scallions are fragrant, about 5 minutes.
2
Nestle the chicken thighs into the pot in a single layer. Add the thyme, rosemary, 1/2 tsp salt, and black pepper, then pour in the chicken broth. Bring to a boil over medium-high heat, then reduce the heat to medium-low, cover, and simmer until the chicken is cooked through and reaches 165°F (74°C) on an instant-read thermometer, about 20 minutes.

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