Easy Low FODMAP Chicken Tortilla Soup

Looking for a delicious and easy-to-make soup? Try Low FODMAP Chicken Tortilla Soup tonight! This recipe features pantry ingredients and spices, and it’s both low FODMAP and free from dairy and gluten. Best of all, it comes together in just thirty minutes. This quick and simple soup is perfect for anyone following a low FODMAP diet!

It also uses a secret ingredient that adds extra fiber and nutrition with the bonus of a beautiful color. Any guesses? Canned pumpkin! And no, this soup tastes nothing like actual pumpkin soup. Actually, you cannot taste the pumpkin at all. Shout out to Chris Freytag for the secret ingredient idea in her southwestern soup recipe. 

Featured Ingredients

• Chicken Breasts - If you want a meatier soup, use two pounds of chicken breasts. If you want a more broth-based soup, use one pound. 
• Low FODMAP Chicken Broth - Use homemade or a low FODMAP broth version. 
• Black Beans - Drained and rinsed to lower the fructans that seeped into the liquid. This step is crucial to keeping the fructans low. The fructans are leeched into the liquid as the beans sit in the can. Rinse, and it will lower the fructan amount.  
• Canned Pumpkin - Use pure 100% canned pumpkin, not pumpkin pie filling. If you cannot find it, use kabocha squash in its place. It will be delicious! Monash University has tested canned pumpkin as safe at ⅓ cup per meal.
• Frozen Corn - Use frozen corn from the summer, or grab a bag from the grocery store. 
• Diced Tomatoes and Green Chilies - also known as Rotel- add the perfect amount of spice and flavor. Depending on your spice tolerance, use mild, original, or hot.
• Spices - Ancho Chili Powder, Paprika, Cumin, Sea Salt, Pepper, Dried Oregano
• Lime - Fresh lime juice squeezed over it after cooking. It adds the perfect brightness and complements the spices. 

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Grab a 5-quart stock pot or Dutch oven. Add the raw chicken breasts, chicken broth, drained black beans, canned pumpkin, corn, and undrained diced tomatoes with green chilies. Stir until the pumpkin is incorporated into the broth. 

Step 2: Add the ancho chili powder, paprika, cumin, salt, black pepper, and oregano in a small bowl. Stir the spices and add to the pot.

Stir to incorporate the spices into the soup. Cook over medium heat until the soup reaches a low simmer. 

Ingredient Swaps

• Chicken Options - Use skinless chicken thighs. They will produce more chicken fat and flavor than chicken breasts. 
• Mild Diced Tomatoes and Green Chiles - Use canned tomatoes and green chiles labeled mild for a less spicy option. Still get the flavors without the spicy factor.

Variations

Spicy Chicken Tortilla Soup: For a spicier soup option, use a hot spice level Rotel and add a small amount of cayenne pepper. Remember, it is easier to add spice and much harder to remove. Please be aware that spicy food causes issues for some people with IBS. 

Vegetarian Tortilla Soup: Leave out the chicken. Use a vegetable broth in place of the chicken broth. Add extra veggies. A chopped red bell pepper would be a great addition.

Chicken Stock - Use chicken stock instead of broth. Or the FODY chicken soup base. Another option is to use bone broth. 

Slow Cooker Instructions

If your day requires a hands-off, easy crock pot chicken tortilla soup, I got you! I love using the slow cooker for days when I cannot stand next to the stove and babysit a soup.

Crock Pot Instructions Step 1: Inside a 6 quart slow cooker, add the raw chicken breasts, chicken broth, diced tomatoes with green chiles, canned pumpkin, black beans, corn and spices. Stir until incorporated.

Cook on low heat for 2-3 hours or until chicken reaches an internal temperature of 165 degrees F.

Crock Pot Instructions Step 2: Once chicken reaches temperature, remove with tongs. Using two forks, shred the chicken into bite-size pieces.

Place the shredded chicken back into the soup. Squeeze in the fresh lime juice. Give it a good stir and serve with favorite toppings.

Storing And Reheating

Store: Leftovers can be stored in an airtight container in the refrigerator for up to four days, and toppings should be kept in separate containers. 

Freeze: This soup is great for a quick low FODMAP lunch option to add to the freezer. Put chilled leftovers in a freezer-friendly container. Freeze for up to four months. Defrost the night before. 

Reheat: Heat leftovers in the microwave for 1-2 minutes, stirring halfway between cooking times. Add the toppings after reheating. 

What To Serve With Tortilla Soup

I love the idea of making low FODMAP cornbread and using a muffin pan to make corn muffins! Need an additional side dish? Add cilantro lime brown rice. This is a perfect meal option for Taco Tuesday!

Additional Low FODMAP Taco Recipes

• Taco Pie
• Taco Salad
• Tacos with Ground Beef
• Taco Soup