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Low-FODMAP Chicken and Dumplings
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Low FODMAP | Recipe

Ingredients :

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
  • 1 celery rib (45g), finely diced
  • 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)
  • 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)

Instructions :

  • 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)
  • 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
  • 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)
  • Optional: to thicken broth more (if desired):
  • Garnish with fresh herbs and serve


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