The Best Low-FODMAP Chicken and Dumplings; Gluten-free

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Southern Style.

Chicken and Dumplings.  It doesn’t get any better than this.

My-oh-my-oh-my.  I was so ready for these low-FODMAP chicken and dumplings.  A delicious, hearty chowder-like soup with the glory of the doughy, chewy dumplings.  Gluten-free.  No IBS-flares.

This low-FODMAP recipe is a true keeper!

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Or check out over 475 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S. You should see my COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 8

Prep time: 25 min

Cook time: 45 min

Total time: 1 hour 10 min

Equipment: Large heavy bottomed soup pot with lid or Dutch Oven


For low-FODMAP Chicken Soup

  • 1 tablespoon olive or avocado oil
  • 2 boneless, skinless chicken breasts (8 ounces)
  • 4 boneless skinless chicken thighs (16 ounces)
  • 3 carrots, finely diced or chopped into rings
    • Carrots are free of FODMAPs
  • 1 celery rib (45g), finely diced
    • 10 g celery is one low-FODMAP serving
    • I used a mandolin slicer to prep my carrots and celery extra thin
  • 1/4 cup low-FODMAP, gluten-free flour
  • 6 cups low-FODMAP chicken broth
  • 1/2 cup white wine
  • 2 teaspoons sugar
  • 2 tablespoons onion infused oil; divided
  • 2 tablespoons garlic-infused oil; divided
  • 2 dried bay leaves
  • 5 whole peppercorns
  • 3 sprigs fresh thyme, plus additional for serving
  • 1/2 cup heavy cream or full fat coconut cream (dairy-free version)
    • 1/4 cup is one low-FODMAP serving for each choice
  • 2 tablespoons cornstarch (optional, for thickening)
  • Minced fresh parsley, for serving
  • Salt and pepper, to taste

For low-FODMAP Dumplings:

  • 2 large eggs, room temperature
  • 1 & 1/2 cups low-FODMAP, gluten free all purpose flour
  • 1 teaspoon xanthan gum, if not already in your flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon dried chives
  • 4 tablespoons melted butter or low-FODMAP vegan alternative (such as Earth Balance for dairy-free)
  • 2/3 cup lactose-free half and half cream (substitute full fat canned coconut milk for dairy-free)


  • Heat a large, heavy bottomed pot over medium heat. Once hot, add one tablespoon of olive oil or butter
  • Season the raw chicken pieces liberally with salt and pepper, and then add to the pot
  • Brown the chicken on both sides, for 3-4 minutes and then remove from the pot to a plate (this will not be fully cooked yet, that is OK)
    • You may need to work in batches
  • Add 1 tablespoon of each of the infused oils to the pot
  • Next, add in the carrots and celery
  • Sauté everything for a few minutes until beginning to soften
  • Stir in the 1/4 cup flour until blended
  • Gradually add low-FODMAP chicken broth/stock, stirring constantly
  • Stir in white wine, sugar, 1 tablespoon remaining of each of the infused oils, bay leaves, thyme, and peppercorns
  • Return chicken to pot; bring to a boil. Reduce heat; simmer, covered, 15-20 minutes or until chicken is cooked through completely (internal temperature 165 F)
  • While soup is cooking, prepare dumplings
  • In a medium bowl, whisk eggs
  • Add the low-FODMAP, gluten-free flour, xanthan gum, baking powder, salt and dried chives
  • Slowly add the melted butter, then the lactose-free half and half and stir until just combined, the dough will be sticky. Do not over-mix, or your dumplings may be dense and gluey. Set aside for now
  • When chicken is ready, remove bay leaves and thyme sprigs from the pot and discard
  • Remove the chicken from the pot and let it rest for a minute on a chopping board or plate
  • Shred or chop the chicken and return it to the pot
  • Next, stir in the heavy cream or canned coconut cream
  • Taste soup, and add salt and pepper if needed
    • This depends on how seasoned your chicken broth is
  • Bring the soup to a simmer and use a cookie dough scoop or smaller, to drop the dough into the simmering soup. Once all the dumplings have been dropped into the soup, cover the pot with a lid and let the dumplings cook for ten to twelve minutes or until they are fully cooked through (can test with toothpick)
    • The dumplings will puff up, do not make them too large
    • I made 20 dumplings
  • Optional: to thicken broth more (if desired):
    • In a small bowl combine 2 tablespoons cornstarch with 2 tablespoons water to create a slurry
    • Add to boiling broth a little bit at a time stirring to reach desired consistency
  • Garnish with fresh herbs and serve

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