Low-FODMAP Chicken and Wild Rice Soup Recipe; Gluten-free, Dairy-free
May 27, 2018Printer Friendly Version
I love low-FODMAP Chicken and Wild Rice Soup. This recipe is both gluten-free and dairy-free. Plus it packed with nutrition from the low-FODMAP vegetables, chicken and rice. It will satisfy your body and soul!
Make this low-FODMAP Chicken and Wild Rice Soup and freeze for later in individual freezer bags or containers…It stores very well. Perfect for a chilly fall night, or put it in a thermos for a summer picnic meal. This low-FODMAP soup goes great anytime.
A word about homemade chicken stock: there’s a reason we serve this up when we are sick! It is a nutritional superpower that boosts immunity. Easy and inexpensive, my recipe for low-FODMAP homemade chicken stock is loaded with amino acids, packed with collagen (beauty food) and gelatin (gut and joint health), as well as tons of vitamins and minerals. You can’t get that out of a can! No wonder we have made homemade chicken stock since the beginning of time. While making this from scratch takes an extra night for simmering- it is completely worth it.
Or for a shortcut, try my low-FODMAP Happy Soup.
Look for my low-FODMAP Minestrone Vegetable Soup, low-FODMAP Chicken Noodle Soup, and low-FODMAP Carrot and Curry Soup recipes for more low-FODMAP soup inspiration.
Or you can peruse over 300 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Chicken and Wild Rice Soup; Gluten-free, Dairy-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Prep time: 10 min
Cook time: 50 min
(If chicken is not baked, add additional 20 min for this step, or incorporate this step while the broth is cooking)
Total time: about 1 hour
Bake 400 F
- 3 boneless, skinless chicken breasts or thighs (uncooked or cooked)
- I prefer thighs for a slightly more succulent flavor
- (If cooked, skip steps 1-3 below)
- 2 tablespoons onion or garlic-infused oil, plus extra for drizzling
- For tips on where to find these oils- see my recipe swap blog
- 1/4 teaspoon dried thyme
- 1-2 teaspoons each of salt and freshly ground black pepper
- 2 carrots, finely diced
- 1/4 stalk celery, finely chopped
- 1/2 cup red pepper cut into small cubes
- Pinch turmeric
- 8 cups low-FODMAP chicken broth
- Can also try my low-FODMAP Happy Soup for easier prep!
- 2 cups long-grain and wild rice
- Note: many pre-packaged long grain and wild rices contain spices that are high-FODMAP (careful!)
- I bought wild rice and long grain white rice separate and combined them in a ratio of 1 1/4 cups long grain rice to 3/4 cups wild rice
- Check ingredients to ensure it is gluten-free also
- Minced fresh parsley and dill, for serving
- Serve with gluten-free crackers (I like Glutino brand), or if you can tolerate gluten then regular saltine crackers have tested to be low-FODMAP in recent US based research
- Preheat the oven to 400 degrees F
- Drizzle the chicken breasts or thighs with olive oil and sprinkle with the ground thyme and some salt and pepper
- Put the chicken in a roasting pan and roast until cooked through, about 20 minutes
- Set aside to cool, then chop into small pieces
- In a large pot over medium heat, melt the 2 tablespoons oil and saute the celery, carrots and bell peppers for 3 to 4 minutes
- Sprinkle with the fresh thyme and turmeric and cook for another 2 minutes
- Pour in the chicken broth, cover, bring to a simmer and simmer 30 minutes
- If desired, you can opt to bake the chicken during this cook time
- Prepare the rice while broth is simmering according to the package instructions
- Usually I do this step in the microwave with a little additional oil mixed in
- Add chicken it to the pot with the soup
- Simmer for another 15 minutes
- Stir in the rice
- Garnish with minced parsley and/or dill
- This flavor is sensational
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I made this on a cold fall evening and we loved it! My husband usually likes the creamy based wild rice/chicken soup, but he had 2 huge bowls ! I didn’t have celery, but used the green parts of green onions instead, and used my own garlic/onion oil. I added extra turmeric and thyme, salt and pepper for flavor. My chicken broth was made with Fody’s chicken soup base. Definitely a keeper and will make again!
Thank you for commenting! We are so glad you love the soup. Did you know we have a line of low-FODMAP soup bases including low-FODMAP Chicken Stock Base as well? The first ingredient in our low-FODMAP Happy Soup Chicken Base is all-natural chicken, and it also contains real vegetables and fresh seasonings. We think it’s the best, homemade tasting low-FODMAP chicken base we have ever had. Hope you have a wonderful day!
Maybe this soup for my fiancée who is eliminating FODMAPs right now. She’s also got a nasty cold, so added benefit of chicken soup! On the celery, that’s just a single piece of celery from the entire bunch, right? That’s all I used, but I have no idea what to do with the rest of the celery I had to buy to get just what I needed for this meal.
Yes, celery is not a food that you can have a lot of at a time, but you can add it to our Minestrone soup, Marinara Sauce and Tuna Salad recipes if you wanted to use it up! Have a great day 🙂
I made this on day 20 of quarantine with items I had in my pantry and freezer. It was delicious and no one noticed The missing garlic and onions. I omitted the celery because I didn’t have any, so I substituted a tiny pinch of celery seed and used fresh parsley from the garden to provide an extra fresh flavor. Easy to make and tastes delicious!
So glad to hear that you enjoyed the recipe, and hope that you are staying well and safe at this time.
Tasty and nourishing
I made this soup to the recipe including the slow cooked broth and WOW! I will never make soup using packaged stock again. I loaded up on fresh herbs in the broth (sage, dill, parsley, and rosemary) which was perfect. This is a really delicious and satisfying meal, I’ll be keeping this soup on high rotation during winter!
Awesome! Thank you so much for your comments 🙂
We are also big fans of our low-FODMAP Chicken Base Happy Soup, it tastes just like homemade (made with real chicken and not a powdered format like other packaged soup). Stay in touch with us!!
Could this be made in a crockpot?
We did not use a crockpot, since the soup is ready in about an hour and does not require extended cooking. Cooking too long would potentially damage the integrity and flavor of the rice. For our longer simmered soups, we do love the technique. See our low-FODMAP Baked Potato soup for an example. Thanks for the question!
Expiration for Happy soup?
How long can I use your Happy Soup after it has been opened? I don’t see an expiration date on it. I had so much trouble finding a Low FODMAP stock/broth for recipes. Your Happy Soup has made cooking low FODMAP SO much easier! Thank you!!!
Hello! Thank you so much! We absolutely love our Happy Soup too! It tastes like homemade. So easy.
The chicken base does recommend refrigeration after opening. It should have an expiration noted on the bottom of the jar.
Let us know if you have more questions and thank you for your support! People like you help keep our blog running.
Stay in touch!!
Thanks for your reply. I had thought that the stamped expiration date on the bottom of the jar only applied if the jar was unopened! I look forward to making more of your soup recipe!