Creamy Tuscan Chicken Soup

There are few things more comforting than a big bowl of creamy soup in winter. This Low FODMAP Creamy Tuscan Chicken Soup delivers all the rich, cosy flavours of the classic Tuscan-inspired dish, without relying on onion, garlic, or an expensive plane ticket to Tuscany.

Packed with tender chicken, vegetables, baby spinach, and a creamy tomato broth, it's a balanced meal that provides protein and fibre while still being gentle on sensitive gut.

How is this recipe low FODMAP?

If you’re new to the low FODMAP diet, it can be surprising to see ingredients such as “celery” and “capsicum” listed in a recipe that claims to be low FODMAP. While these ingredients do contain FODMAPs (stay with me now), we’ve used them in a portion that keeps the overall FODMAP content of this recipe low. After all, it’s the low FODMAP diet and not the no FODMAP diet.

Some of our favourite low FODMAP products are used in this recipe. Including:

• Garlic Infused Olive Oil: You might LOVE the flavour garlic brings to a dish, but if you have FODMAP sensitivities it may not love you back. Garlic-infused olive oil is a genius low FODMAP swap that allows you to enjoy all the delicious garlic flavour without the belly ache. This is because the fructans (the FODMAPs found in garlic) are water-soluble and do not transfer into oil, meaning the infused oil remains low FODMAP while still adding that garlic flavour.

• Low FODMAP Salt-Reduced Chicken Stock: Many traditional chicken stocks and broths contain onion and garlic, which can quickly increase the FODMAP content of a recipe. Choosing a low FODMAP certified or onion and garlic-free chicken stock allows you to build a rich, savoury flavour base while keeping the recipe gut-friendly. Opting for a salt-reduced variety also helps keep the overall sodium content balanced, particularly when combining with other flavourful ingredients like parmesan and canned tomatoes.

• Lite Lactose-Free Cream: Cream can sometimes be tricky for people following a low FODMAP diet due to its lactose content. At 2 tbsp, it is considered as low lactose. However, at more than ¼ cup, it tips over into moderate lactose territory. Therefore, for the amount required for this recipe, lactose-free cream is recommended! This product contains the enzyme Lactase, which helps to break down the lactose making it a more gut-friendly option for those with lactose intolerance or lactose sensitivity.
  
  Despite being lactose-free, sometimes full fat dairy can irritate the gut. This is exactly why we’re opted for a lite cream for this recipe.

Serves: 4–6 | Prep time: 15 minutes | Cook time: 35 minutes

Ingredients:

• 1 tbsp garlic-infused olive oil

• 500 g chicken breast, diced

• 2 medium carrots, diced

• 2 celery stalks (stalk only), finely diced

• 1 red capsicum, diced

• 2 tbsp tomato paste

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp smoked paprika

• Salt and cracked black pepper, to taste

• 4 cups (1 L) salt-reduced chicken stock (low FODMAP)

• 400 g canned diced tomatoes

• 400 g potatoes, peeled and diced into 1–2 cm cubes

• ¾ cup lactose-free lite cream

• 2 cups baby spinach

• ½ cup grated parmesan cheese

• Juice of ½ lemon

To serve:

• Extra parmesan

• Fresh basil leaves

• 30 g sun-dried tomatoes, finely diced (optional)

• Gluten-free or sourdough crusty bread (optional, but encouraged!)

Method:

1. Heat the garlic-infused olive oil in a large soup pot over medium-high heat.

2. Add the chicken and season generously with salt and pepper. Cook for 4-5 minutes until lightly browned. Remove from the pot and set aside.

3. Add the carrot, celery, and capsicum to the same pot. Cook for 5-6 minutes until softened.

4. Stir through the tomato paste, oregano, basil, and smoked paprika. Cook for 1 minute until fragrant.

5. Pour in the chicken stock and diced tomatoes. Add the potatoes and return the chicken to the pot.

6. Bring to a gentle boil, then reduce to a simmer. Cook uncovered for 20-25 minutes, or until the potatoes are tender and the chicken is cooked through.

7. Reduce the heat to low. Stir through the lactose-free cream, spinach, parmesan, and lemon juice.

8. Simmer for a further 2-3 minutes until the spinach has wilted and the soup is heated through. Taste and adjust seasoning as needed.

9. Ladle into bowls and top with extra parmesan, fresh basil, and cracked pepper. Serve with bread if desired.