Low FODMAP Easy PNW Salmon Chowder

When you live someplace cool and rainy, you tend to develop a fondness for soups. A local favorite soup here in Seattle (and the rest of the Pacific Northwest) is Salmon Chowder. Some folks use smoked salmon for their chowder, others use a combination of unsmoked salmon plus bacon. However it’s made, smoke flavor adds a nice dimension to this creamy soup. If you tolerate sourdough, salmon chowder is wonderful when accompanied by a chunk of bread. It’s even better served in a sourdough boule bread bowl.

For this easy recipe you can use either canned skinless, boneless salmon (plus optional bacon if you can swing the effort) or you can use hot-smoked salmon. Just be sure your hot-smoked salmon contains no high FODMAP ingredients. Be aware that some ‘traditional’ types of canned salmon contain skin and bones. Look for cans that are clearly labeled skinless and boneless to avoid any texture unpleasantness.

Concerned about heavy cream? It turns out that heavy cream is high enough in milk fat and low enough in lactose to be low FODMAP. I admit I was nervous trying it for the first time, but I was fine. However, everyone’s tolerances are different. If a particular type of plant milk works better for you, by all means use it. Because this soup is thickened with flour, it doesn’t need the cream to stay thick.

If you don’t have Old Bay on hand or you don’t feel like making a copycat version, you can add 1/8 teaspoon each of paprika and celery seed.

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Low FODMAP Easy Salmon Chowder

Makes 8 servings

Ingredients

• ¼ cup butter
• 1 large leek, rinsed & chopped (green parts only)
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 cup frozen corn
• 1/2 tsp sea salt
• 4 tbsp sweet rice flour
• 1/2 tsp fresh black pepper
• 1/2 tsp Old Bay seasoning (optional)
• 1 tsp thyme
• 4 cups low FODMAP chicken broth
• 2 cups cubed Yukon gold potatoes
• 2 – 5 oz cans boneless, skinless salmon, drained plus 4 strips bacon, cooked (optional) and crumbled OR 8 oz hot-smoked salmon, chopped into bite sized pieces, skin discarded
• 1 cup heavy cream
• fresh parsley (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter then add leek, carrots, celery and corn. Stir in sea salt. Cook, stirring frequently, until they start to soften.
2. Sprinkle the sweet rice flour and pepper over the buttery veggies and stir until coated. Cook for about 2 minutes. Add the chicken broth a little at a time, stirring constantly to avoid clumps.
3. Add the potato, salmon and bacon to the pot. Bring the soup to a boil, reduce heat and cover. Allow to simmer 20 minutes, or until the potatoes are tender.
4. Stir in the heavy cream and warm until heated through. Serve topped with a little parsley.

Low FODMAP Customizable Sesame Noodle Soup

This simple, earthy soup is easily made with pantry ingredients and takes about ten minutes start to finish. It’s a perfectly serviceable and easy meal in its most basic form for those low spoon days, but the beauty of this recipe is its modular nature. Adding fresh ingredients boosts both flavor and nutrition if you can manage the effort. This soup makes an excellent meal-for-one option.

You can customize this soup with a variety of proteins and vegetables based on your preferences or what you have on hand. Recommended veggie and protein options and how to prepare them follow the recipe. Select 1-3 vegetables and 1-2 proteins for the best results. Alternatively, substitute a suitable frozen low FODMAP vegetable medley for fresh veggies.

When serving this soup, I do so Asian style by providing both chopsticks and a ceramic spoon. Personally I am comfortable using chopsticks in my dominant hand while using the spoon in the other. If you find it’s tough to eat this way, you can break or cut the noodles into smaller lengths so it can be eaten with just a spoon. Be careful when breaking noodles by hand as they can cut you. Break a small number noodles at a time. Alternatively you can use cooking shears to carefully cut the noodles once they’ve softened in the boiling water.

A bowl of noodle soup with shrimp, boiled eggs, bok choy and scallions. Just needs sesame seeds.

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Low FODMAP Easy Sesame Noodle Soup

Makes 1 serving

Ingredients

• 1 cup prepared low FODMAP chicken or beef broth
• 1 cup water
• 1/2 tsp sesame oil
• 1 tsp gluten free tamari
• 1 tsp garlic-infused olive oil
• 1 serving (2 oz) uncooked rice linguini
• 1/8 tsp white sesame seeds
• pinch of white pepper
• 1-2 vegetables of your choice (optional)
• protein of your choice (optional)

Instructions

1. Combine water and broth in a small saucepan. Bring to a boil. Add noodles and cook until tender, 4-6 minutes (see noodle packaging). Stir occasionally to keep noodles from sticking.
2. Add chosen vegetables and proteins when recommended. (See below).
3. When the noodles are fully cooked, remove the saucepan from heat and add sesame oil, garlic-infused oil and tamari. Stir well. Ladle soup into a large bowl. Top with sesame seeds, a pinch of white pepper, and any other garnish you’re using.

Veggie Options

If you have other fresh or frozen vegetables on hand, these are some that work well with the flavors of this soup.

• Romaine Lettuce – Romaine lettuce holds up great in a hot soup. It doesn’t get mushy or slimy and provides a little crunch and freshness as well as nutrition. Slice a large leaf into thin strips that cross the rib. Top soup with them just before serving.
• Baby Bok Choy – According to Monash up to one cup of bok Choy is tolerated by most. Quarter 2 baby bok choy and add them in the last 1 minute to 30 seconds of cooking.
• Broccoli Florets – According to Monash up to 3/4 cup is tolerated by most. Use fresh or frozen. Add in the last minute of cooking for tender crisp doneness. Add a minute earlier if you prefer more tender broccoli.
• Julienned Carrots – Add julienned carrots in the last 3-4 minutes of cooking. If julienning the carrots is too much work, try using a vegetable peeler to make thin strips. Toss the strips in when there’s just one minute of cooking left. Monash recommends limiting carrots to 1/2 of a medium carrot.
• Fresh Spinach – Add a handful or two of spinach leaves just before removing from heat. Stir in.
• Scallions – Slice one scallion into rings (green parts only). Top soup with them just before serving.

Protein Options

• Shredded or Cubed Cooked Chicken – add in the last 1-2 minutes of cooking. Rotisserie chicken works great.
• Thinly Sliced Steak – add in the last 1-2 minutes of cooking. This is a great use for leftover steak.
• Cooked Ground Pork – add in the last 1-2 minutes of cooking.
• Halved Boiled Egg – soft, medium or hard boiled, it’s up to you. Add to your bowl of soup just before serving.
• Poached Egg – poach the egg separately from the rest of the soup. Add to finished soup just before serving.
• Shrimp – cooked shrimp can be added in the last 2-3 minutes. Thawed raw shrimp require 4-5 minutes at a slow boil.
• Tofu – use extra firm tofu that has been cut into cubes. Add tofu in the last 3 minutes of cooking.

Low FODMAP Florentine Chicken Soup

The culinary term “Florentine” has historically referred to dishes made with spinach and meat topped with Mornay sauce, which is béchamel sauce supplemented with cheese. However over the years the meaning has changed somewhat, with cooks often dropping the heavy cream sauce from ‘Florentine’ dishes, but retaining the spinach and cheese.

Florentine Chicken soup with low FODMAP pasta variation.

This easy soup is packed with flavorful, healthy veggies, Italian seasonings and of course chicken. For this dish, you can chop the chicken before adding if you like, but I prefer to cook the pieces whole then shred them. Either method produces great results. Top each bowl of soup with a handful of Parmesan cheese to make a delightfully satisfying one-pot meal that’s ready in about 40 minutes.

The soup can be made as written or modified to your tastes. Following the recipe are several variations to try. Please note that this dish contains some ingredients that are not low FODMAP. Keep an eye on portion size.

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Low FODMAP Florentine Chicken Soup

Makes 8 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1 bunch scallions, chopped
• 2 ribs celery, chopped (optional)
• 2 med carrots, chopped
• 1/2 red, orange or yellow bell pepper, diced
• 2 packed cups chopped fresh spinach or 5 oz of frozen spinach
• 6 cups low FODMAP chicken broth
• 1 ½ tsp dried oregano
• 1 bay leaf
• 1/2 tsp thyme
• 1/2 tsp red pepper flakes (optional)
• 1 tablespoon garlic-infused olive oil
• sea salt or to taste
• black pepper to taste
• shaved or shredded Parmesan cheese for serving

Instructions

1. Heat a stock pot over medium high heat. Add the celery, carrots, bell pepper, scallions, bay leaf, oregano, thyme, pepper flakes and chicken broth. Bring to a boil. Reduce heat and add chicken thighs whole. Simmer on low for 25 minutes.
2. Remove the chicken to a plate and shred using two forks, then return it to the pot.
3. Add garlic-infused olive oil and the spinach. Cook for a few more minutes, stirring, until spinach is wilted. Taste and add sea salt and pepper as desired.
4. Serve topped with Parmesan cheese.

Variations

Need to extend the soup or simply want to mix things up?

• Try adding 2 diced Yukon gold potatoes along with the other vegetables.
• Try adding a can of diced tomatoes along with the other vegetables.
• Try topping individual portions with cooked low FODMAP pasta.
• Try topping with shredded mozzarella instead of Parmesan.

Low FODMAP Egyptian Inspired Chicken & Rice Soup

Fragrant Egyptian lentil soup (shorbet ads) is flavored with cumin, turmeric and coriander. I borrowed this delicious spice combo for use in chicken and rice soup. The result is a flavorful, warming meal packed with nutrients.

Because the rice is boiled in the soup, it is at its peak flavor when served right away. If you plan on having leftovers or making the soup ahead of time, consider making rice separately and adding it when serving. (Rice tends to absorb the broth and dilute flavors as it does.)

For this recipe I prefer to use a whole 1-pound Cornish hen, cut into four pieces. It provides a lot of flavor and the skin is so delicate it can be left in the soup. However bone-in chicken thighs or drumsticks work great. You can make it easier on yourself by using boneless skinless chicken, but there will be a small sacrifice of flavor.

Unfortunately I don’t consider this recipe to be a ‘low spoons’ recipe. There’s a lot of peeling, chopping, mashing and shredding. It can feel pretty labor intensive. However if you are having an energetic day, it’s worth trying. It’s just that tasty.

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Low FODMAP Egyptian Inspired Chicken & Rice Soup

Makes 6-8 servings

Ingredients

• 1 lb chicken bone-in chicken parts or 1 Cornish hen, cut into quarters
• 4 cups water
• 4 cups prepared low FODMAP chicken broth
• 1 tbsp olive oil
• 1 tbsp garlic infused olive oil
• 1/3 cup long grain rice, (uncooked) such as basmati or jasmine, rinsed well
• 1 bunch scallions, chopped (green parts only)
• 2 medium-sized carrots, peeled & cut into coins
• 1 large Yukon gold potato, peeled & finely chopped
• 1/4-1/2 cup tomatoes, chopped
• 1 tbsp ground cumin
• 1 tbsp ground turmeric
• 1.5 tsp ground coriander
• Lemon wedges for serving (optional)
• Fresh parsley, chopped (optional)
• Ground sumac (optional)

Instructions

1. Heat a large soup pot over medium high heat. Add the olive oil and the garlic infused olive oil. When it shimmers, add the carrot and potato, and sauté until softened, about 6-7 minutes.
2. Add chicken parts, water and broth. Bring to simmer and cook for 15 minutes.
3. Add rice and tomatoes. Bring to a boil, skimming off any foam that rises to the top. Reduce heat to medium-low and cook uncovered for 15 minutes.
4. Add tomatoes, scallions, cumin, turmeric and coriander. Simmer for 10-15 minutes, or until rice is tender and chicken is cooked through.
5. Remove chicken from the soup. Shred or chop the meat, discarding any bones or cartilage. Using a potato ricer, gently mash the potato and rice so the soup becomes thickened. Return the shredded chicken to the soup, stir thoroughly, then remove from heat.
6. Ladle into bowls and top with parsley and a sprinkle of sumac. Serve with lemon wedges.

Low FODMAP TexMex Picadillo Soup

Picadillo is a dish of spiced ground beef eaten throughout the Latin American world and in the Philippines. The ingredients differ from country to country, sometimes including olives or even raisins. This recipe is based on the Mexican style, which typically includes beef, potatoes, carrots and tomatoes. Traditional picadillo takes about an hour to prepare but this easy, flavorful soup is ready is just half the time.

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Makes 6-8 servings

Ingredients

• 1 lb ground beef, thawed
• 6 cups prepared low FODMAP beef broth
• 3 cups water
• 3-5 Yukon gold potatoes, 1” dice (3/4 cup)
• 3 medium carrots, peeled and chopped
• 1-2 yellow or orange bell peppers, seeded and chopped
• 1 tomato, chopped (~3/4 cup)
• 1 leek, chopped (green parts only)
• 3 tbsp garlic-infused olive oil
• 1-1/2 tsp cumin
• 1-1/2 tsp coriander
• 1 bay leaf
• 1/4 tsp black pepper

Instructions

1. Heat a saucepan over medium heat, add ground beef. Cook over medium heat while breaking up the meat. Cook until mostly browned, drain grease and return to heat. Add garlic-infused olive oil and stir well.

2. Add bell pepper and carrot. Continue to cook over medium heat until peppers are softened.

3. Add beef broth, water, potatoes, tomatoes, leeks, pepper, cumin, coriander and bay leaf. Bring mixture to a simmer and let cook until the potatoes are tender – 16-20 minutes. Serve immediately.

Low FODMAP GF Potato Dumplings

Matzah balls or kneidlach are traditional wheat-based Ashkenazi Jewish dumplings that are usually eaten in soup. These potato-based gluten-free versions are light and fluffy with a hint of chewiness, just like traditional wheat flour dumplings. They’re easier to make than their wheat-based cousins, too. Drop them in any soup or stew you like. Allow 3-5 dumplings per serving. A single medium russet potato yields between 10-15 dumplings depending on size. Make only what you plan on eating right away for the best texture.

Potato dumplings in herbed chicken broth with carrots.

The trick to perfect potato dumplings is using russet potatoes, which are very starchy. Depending on time, energy and motivation, there are two methods you can use to cook the potatoes: peel and boil or bake. I prefer baking because the cooking is hands off and you don’t need to peel them. The cooked potato flesh easily falls out of the skin. However it can take up to an hour for them to cook, while boiled potatoes can take as little as ten minutes. Select whichever method is easiest for you.

These dumplings can be made dairy-free. Just be sure to use a light or neutral oil in place of the butter. Unrefined olive oil is not recommended as the taste is very strong and unpleasant in these dumplings. Vegan spread can also be used.

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Makes 6-10 servings.

Ingredients

• 2 medium russet potatoes
• 2 tbsp melted butter, garlic-infused olive oil or avocado oil (or other neutral oil)
• 2 eggs
• 1⁄3 cup plus 1 tbsp potato starch
• 1⁄4 tsp sea salt
• 1⁄4 tsp freshly ground black pepper
• 1 tbsp of fresh or dried herbs of your choice (dill, thyme, parsley, chives, tarragon, etc)
• Soup or broth to boil your dumplings in

Instructions

1. Cook the potatoes as desired:

• Baked: Preheat oven to 425F. Scrub and dry potatoes. Pierce the potatoes a few times with a fork and lightly oil with cooking oil. Place on parchment lined baking pan and bake for 45-60 min, until tender. Allow to cool for handling and cut in half. Scoop potato flesh into a mixing bowl and allow to cool completely.

• Boiled: Peel then cut potatoes into large chunks and boil in water until tender. Drain and allow to cool.

2. Once cool, mash potatoes with oil or butter, eggs, salt, pepper and herbs. Stir in potato starch and mix until thoroughly combined. Refrigerate the mixture for at least 1 hour but not for more than 2 hours as the dough will become too dry.

3. Bring soup to a boil over high heat. Use 2 spoons, your hands or a cookie scoop to gently form rough balls from one tablespoon of dough at a time. Drop dumplings in the soup or water as you go. Boil for approximately 5-6 minutes. The dumplings will float up to the surface quickly but will need several additional minutes to cook all the way through.

4. Serve in soup. Garnish with fresh herbs if desired.

Low FODMAP Egg Drop Soup

In addition to being naturally low FODMAP and gluten free, egg drop soup is very easy to make. It takes slightly longer than it takes to boil water. You can speed it along by using a kettle to boil the water first. This egg drop soup won’t have the same bright yellow color as you’ll find in a restaurant. That’s because restaurants often use food coloring to achieve the color. If you must have that bright yellow color, add a 1/2 tsp of turmeric.

Turn it into a meal by adding diced cooked chicken, and up to 1 oz of sweet corn per serving or up to 2 oz cooked broccoli per serving. You could also stir in a few handfuls of baby spinach before adding the egg. It needs to boil for about 1 minute to wilt.

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Makes 6 side servings or 4 meal-sized servings.

Ingredients

• 4 cups prepared low FODMAP chicken broth
• 1/2 tsp sesame oil
• 1/8 tsp white pepper
• 2 tbsp cornstarch mixed with 1/3 cup cool water
• 3 eggs, lightly beaten
• 1 scallion, sliced (green parts only)

Instructions

1. Bring the chicken stock to a simmer in a medium soup pot.
2. Stir in the sesame oil, and white pepper. Stir the cornstarch and water mixture again as the cornstarch will settle out quickly. Stir the soup continuously and pour in the slurry in a slow stream.
3. Using a ladle to stir the soup in a circular motion, slowly pour the beaten eggs in. Remove from heat.
4. Ladle the soup into bowls, top with scallions and serve.

Low FODMAP GF Easy New England Clam Chowder

When I was growing up in the mid-Atlantic region, New England style clam chowder was the Friday soup of the day at many local restaurants. The preferred style was thickened with flour to a medium chowder consistency. It was a favorite of mine and I was always excited when we headed out to a restaurant on a Friday.

These days I live in Seattle, where many variations of New England clam chowder are served. Perhaps the best-known version in this city is served at Ivar’s, which I have based this recipe on. It’s fairly thick and lightly sweet when prepared as this recipe is written. I prefer to thin it a little and to leave out the sugar. I also like my potatoes unpeeled. Occasionally I will add cooked bacon or hot-smoked salmon for a bit of umami. Feel free to adjust this recipe to your tastes.

Many people on the low FODMAP tolerate sourdough bread. It’s the perfect accompaniment to clam chowder. Just be sure to watch your portion size. Up to 4 ounces (2 slices) is permissible. Look for sourdough bread bowls or small loaves to slice. Add a simple green salad for a complete meal.

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Makes 4 servings.

Ingredients

• 2 6.5 oz cans minced clams
• 1 cup leeks, chopped (green parts only)
• 2 cups Yukon gold potatoes, peeled and diced
• 3/4 cup unsalted butter
• 3/4 cup sweet rice flour
• 4 cups lactose free whole milk or half and half, warm
• 1/4 tsp celery seed
• 1 tsp sea salt, or to taste
• 1/8 tsp white pepper
• 2 scallions, chopped (green parts only, optional)
• 1 tsp cane sugar (optional)
• water
• sourdough bread for serving

Instructions

1. Drain the juice from the clams into a medium sauce pan, set the clams aside. Add the potatoes and leeks to the pan. Add just enough water to barely cover them and bring to a boil. Reduce heat and simmer, covered, over medium until the potatoes are tender, about 20 minutes.
2. In a large saucepan, melt the butter. Add the rice flour and stir into the butter. Slowly whisk in the warm milk. Cook and whisk until smooth, about 5 minutes.
3. Add the vegetables with their cooking liquid, the clams, celery seed, salt and pepper. Stir well. If you want a thinner chowder, add 1/2 to 3/4 cup water or clam broth, stir and cook until heated through.
4. Ladle into bowls and top with chopped scallions. Serve with sourdough bread.

Low FODMAP Cheesy Baked Potato Soup

There are days when cooking seems like an impossibility. On my lowest spoon days, this incredibly easy soup is my go-to meal. It’s pure comfort food that’s ready in minutes. If you have an electric kettle, boil the water for the broth in that to speed up the process. This dish takes about 5 minutes total.

Makes 1 serving.

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Ingredients

• 1 cup low FODMAP broth
• 1/4 cup lactose free whole milk
• 1/4 cup instant mashed potato flakes
• 1/2 cup shredded cheese (I use Mexican blend but cheddar is great too)
• white pepper to taste
• 1 scallion, sliced
• 2 strips bacon, crisped and crumbled (optional)
• lactose-free sour cream (optional)

Instructions

1. In a small saucepan, combine the broth, milk, potato flakes and the pepper. Stir until evenly mixed. Bring to a simmer over medium-high heat and cook for 2 to 3 minutes or until thickened, stirring frequently. Add half the cheese and stir it in.
2. Ladle the soup into a bowl. Top with the rest of the cheese, a sprinkle of pepper, scallions, bacon and a dollop of sour cream.

Low FODMAP Chicken Nachos Soup

Sopa Azteca (also known as Tortilla Soup) is a Mexican soup with a light broth made with onions, chilis, and garlic. It is absolutely delicious but in no way is it low FODMAP. I love Sopa Azteca and I have been missing it. In particular I miss the way that soup is served – topped with fresh chunks of avocado, cheese shreds, and tortilla strips. I decided to make a similar soup that was easier on the belly in order to satisfy that craving.

The idea is that you make ‘nachos’ in your soup bowl then ladle the soup over it. You can use whatever bell pepper strikes your fancy but I like using yellow to give the soup a colorful effect. Slice the carrots thinly so they cook as quickly as the bell pepper. Avocados contain some FODMAPs so don’t exceed 1/4 avocado total per serving. If you tolerate spicy foods, you could add up to one small chili pepper, seeded and diced.

Please note that chili powder usually contains small quantities of garlic powder and onion powder. Low FODMAPers can either replace the chili powder with more paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online. Some grocery stores carry Mexican-brand (like Los Chileros) specialized single-chili powders that do not contain garlic.

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Makes 4 servings.

Ingredients

• 2 cups water
• 2 cups prepared low FODMAP chicken broth
• 1 medium carrot, sliced thinly
• 1/4 yellow bell pepper, diced
• 3-4 cherry tomatoes, chopped (optional)
• 1/4 avocado, diced
• 2 scallions, sliced
• 1-2 boneless skinless chicken thighs, cut into bite-sized chunks
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp chili powder (if tolerated)
• 1/8 tsp ground black pepper
• 1/8 tsp sea salt
• 1 tsp garlic infused olive oil
• chopped fresh cilantro for garnish (optional but recommended)
• shredded Mexican cheese blend
• gluten free tortilla chips (I use Juanita’s)

Instructions

1. Put cool water, prepared broth, cumin, paprika, chili powder, black pepper, salt and raw chicken in a medium sauce pan. Heat over medium high until boiling then reduce to a simmer. This will take several minutes but it helps the chicken remain tender.
2. Add bell pepper, carrots, tomatoes and half the scallions. Return the soup to a simmer. Cook until veggies are tender. Add the rest of the scallions and the garlic oil. Stir in then remove from heat.
3. Put a small handful of tortilla chips each of the soup bowls. Divide the avocados chunks between the bowls. Top each with cheese shreds. Ladle soup into the bowl over everything so the cheese melts into the broth. Top with fresh cilantro. Serve immediately.

Tortilla chips, shredded cheese and avocado form the ‘nachos’ base. The hot soup is poured over the nachos, which melts the cheese and softens the tortilla chips.