Nourishing Low-FODMAP Chicken Soup with Low-FODMAP Matzo Balls recipe; Gluten-free, Dairy-free

Hey fellow FODMAPpers! I was missing out on a little Jewish Penicillin lately. Although Passover comes only once a year, low-FODMAP matzo ball soup is a great comfort food anytime. So I decided to make it happen!

First of all: the soup. There are no easily obtained commercial stocks that don’t contain FODMAPs. So I make my own low-FODMAP chicken stock, which helps with a variety of recipes. It’s very simple, requiring just one step and a bit of waiting.  The stock can be placed in freezer bags in small portions and stored in the freezer for later use.

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, 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!  It’s obvious why people have made homemade chicken stock almost since the beginning of time.

The low-FODMAP matzo balls were also easy! I used a commercial brand of matzo and processed it myself. Delicious and nutritious.

Also…check out over 200 more low-FODMAP recipes on my blog!

Be healthy and happy,

Rachel Pauls, MD


Nourishing Low-FODMAP Chicken Soup with Low-FODMAP Matzo Balls recipe; Gluten-free, Dairy-free

Servings: 12 to 15 depending on size of matzo balls

Prep time:

Stock: 5 minutes’ prep; 12 to 15 hours to cook

Matzo balls: 3 hours (includes 2 hours in fridge to thicken)

Equipment: large slow-cooker (can also do in a large pot)

Low-FODMAP Chicken Stock/Soup/Broth

Ingredients

  • 3 pounds chicken wings (can also use thighs or other pieces)
  • 1 tbsp. black peppercorns
  • 1 tbsp. kosher salt
  • 1 bay leaf
  • 1 tsp. parsley
  • 6-8 cups of water depending on the size of your slow-cooker
  • Add any other seasonings you prefer

Directions for the low-FODMAP Chicken Broth

  • Place chicken pieces in slow-cooker
  • Add enough water to cover with about 1/2 inch room at the top
  • Add seasonings
  • Cook on low in Crock-Pot® for about 12 to 15 hours (or overnight is good)
  • Strain chicken pieces and discard
  • Stock may be used immediately or frozen in individual serving sizes

Low-FODMAP Matzo Balls

After making the low-FODMAP chicken stock from scratch, I decided to opt out of making matzo from scratch.

I compromised by making my own low-FODMAP matzo meal using store bought gluten-free matzo.

Two gluten-free types of matzo were available. One had honey (so read labels!).

I ground the matzo I selected in my food processor with a steel blade for just over one minute, until it appeared the same consistency as traditional matzo meal.

Ingredients for the low-FODMAP matzo balls

  • 1 cup gluten-free low-FODMAP matzo meal (prepared as above)
  • 4 large eggs
  • ½ tsp. baking powder
  • ½ tsp. salt
  • ½ cup olive oil

Directions for making low-FODMAP matzo ball soup

  • Blend all above ingredients in food processor until combined, or combine by hand
  • Refrigerate for 2 to 3 hours; mixture will thicken
  • Form into balls
  • Try not to handle the balls much during the formation process; this will make the middles dense and doughy
    • Larger balls that are looser will be more light and tasty
  • Drop into boiling water or low-FODMAP chicken stock prepared as above
  • Boil, covered, for 40 minutes
  • Balls will plump up

  • If not ready to serve, place in a casserole dish and refrigerate, covered (do not store in the water)
  • Warm up chicken stock on stove if not using to cook balls already
  • Add dill weed to taste and two to three chopped carrots, if desired
  • Prior to serving, add balls to your hot soup
  • Garnish with fresh parsley, or dill if desired