Low FODMAP Chicken and Rice Soup

Total time55 min

Prep time15 min

Cook time40 min

Few things hit the way a bowl of chicken and rice soup does when you need something warming, nourishing, and genuinely satisfying. This version is built around smart swaps that keep it gut-friendly without sacrificing any of the depth you'd expect from a classic — garlic-infused oil delivers that savory backbone without the fructans that come with actual garlic cloves, and only the green tops of scallions are used, which are well within safe limits. Carrots, celery, thyme, and oregano do the heavy lifting on flavor, and the long-grain white rice is portioned carefully so each of the six servings stays comfortably below the threshold that can cause trouble. The chicken goes into the pot whole, simmers until perfectly cooked, then gets shredded right back in — a technique that keeps the meat tender and lets it soak up all that herby broth. A squeeze of fresh lemon juice stirred in at the end brightens everything up in a way that makes the soup taste far more complex than the ingredient list suggests. It's the kind of recipe that proves you don't have to compromise on comfort to eat in a way that works for your body.

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Ingredients

6 servings

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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3 medium carrots, peeled and sliced into ¼-inch rounds
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 tsp dried thyme
½ tsp dried oregano
½ tsp fine salt, plus more to taste
¼ tsp black pepper, plus more to taste
8 cups chicken broth
1 ½ lb boneless, skinless chicken breasts or thighs
¾ cup long-grain white rice, uncooked
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.
2 tbsp fresh lemon juice
2 tbsp fresh flat-leaf parsley, roughly chopped (optional)

Instructions

1
Heat the garlic-infused oil in a large pot or Dutch oven over medium heat until shimmering. Add the carrots and celery and cook, stirring occasionally, until softened and the celery is translucent at the edges, about 6–7 minutes.
2
Stir in the dried thyme, dried oregano, salt, and pepper and cook until fragrant, about 1 minute.

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