3 min read

Low-FODMAP Chicken and Rice Soup with Carrots and Chives

Overhead shot of Low-FODMAP Chicken and Rice Soup with Carrots and Chives plated appetizingly in a ceramic bowl
Low-FODMAPIBSSIBO Friendly
Prep Time15 min
Cook Time40 min
Total Time55 min
Servings4

Chicken soup earns its reputation as comfort food, but most versions lean hard on onion and garlic for flavor, which can leave a sensitive gut feeling worse instead of better. This bowl swaps those triggers for chives and a slow simmer, so you get the same savory depth without the bloat.

Ingredients

  • 1 lb boneless, skinless chicken thighs, cut into bite-size pieces
  • 1 tbsp garlic-infused olive oil
  • 2 medium carrots, sliced into thin coins
  • 3 stalks celery leaves (green tops only), chopped
  • 6 cups low-FODMAP chicken broth (no onion or garlic)
  • 3/4 cup white rice, rinsed
  • 1/4 cup fresh chives, finely chopped, plus extra for serving
  • 1 tsp fresh thyme leaves
  • Salt and black pepper, to taste
  • 1 tbsp fresh lemon juice

Instructions

  1. Warm the garlic-infused oil in a large pot over medium heat. Add the chicken pieces and cook until lightly browned on the outside, about 5 minutes.
  2. Add the carrots and celery leaves and stir for 2 minutes to soften slightly.
  3. Pour in the broth and bring to a gentle simmer. Add the rice and thyme, then cover partially and simmer for 20 minutes, until the rice is tender and the chicken is cooked through.
  4. Stir in half the chives and the lemon juice. Taste and season with salt and pepper.
  5. Ladle into bowls and finish with the remaining chives.

Nutrition Facts (per serving)

Calories 320
Total fat 9g
Total carbohydrates 28g
Dietary fiber 2g
Protein 29g
Sodium 480mg

Why This Is Good for Your Gut

Garlic-infused oil carries the flavor of garlic without the fermentable fructans that trigger bloating and cramping in sensitive digestive systems. Paired with mild carrots, gentle rice, and a broth built to skip common FODMAP offenders, this soup delivers warm, restorative protein without asking your gut to work overtime.

Keep a batch in the fridge for the week ahead. It reheats beautifully and tends to taste even better on day two. New to eating this way? The Low-FODMAP Diet: A Complete Beginner's Guide covers the basics, and our Gentle Ginger Chicken Congee is another gentle option worth keeping on rotation.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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