Who could say no to a lovely, creamy bowl of gluten free cream of chicken soup? Well, sadly me and Mark usually have to say no to 99% of soups unless they’redairy free and low FODMAP too!
But being the determined folk we are, we tried a billion gluten free cream of chicken soup recipes and took our favourite parts from each of them to create our ultimate gluten free, dairy free and low FODMAP recipe. Cream of chicken soup is Mark’s favourite soup, yet before we came up with this recipe, he hadn’t eaten it in 7 years… 7 years! That’s a long time to go without something you used to love and we couldn’t have that now, could we?
In case you’re wondering, me and Mark both can’t tolerate onion or garlic becausethey’re both high FODMAP foods. There’s certainly nothing wrong with eating them if you can tolerate them (lucky you!) but for me and Mark with IBS, it’s a one way ticket to lying horizontal on the sofa with a hot water bottle until further notice. Sadly, that means for us that, if say we did find a gluten free cream of chicken soup that somehow miraculously happened to be dairy free too (I’d probably sooner win the lottery), we still wouldn’t be able to eat it because of onions and garlic. So instead of just complaining and screaming into the sky “why me?!!!!!!” as the camera dramatically zooms out, we decided to just make our own. Much less dramatic, right?
Allergen friendly food has taken a massive leap in the last five years, but our ‘no onion, no garlic’ request still hasn’t progressed much in the world. The only pre-prepared food we can buy are things that are ‘accidentally low FODMAP’ (in the sense that they don’t containgarlic or onion etc. by chance) and it’s extremely luckyto find something that falls under thatcategory to start with. But for anyone wondering if removing garlic and onion from every meal means that you’re left with flavourless, tasteless food… hell no! Instead of using regular flavourless oil, we use garlic-infused olive oil and if a recipe calls for onion, we use chives.
It has a lovely, creamy, thick texture and the taste is unrivaled by any gluten free cream of chicken soup recipes I’ve ever tried. The use of salt and pepper (salt especially) is integral to the overall flavourso make sure you add to suit your taste. I’d recommend trying it once it’s all blended before adding your seasoning a little at a time until you’re happy. A little pink Himalayan salt in moderation can really bring out the amazing chicken flavour even more, so that’s my top tip for this recipe 🙂
But whilst making your own gluten free cream of chicken soup from scratch can seem like a bit of a mission, once you’ve got everything prepared and chopped, is it just literally a matter of adding the ingredients one after another to a saucepan before blending it all up at the end. It’s hardly what I’d call elaborate or tricky! Plus, it’s so worth making this in large batches if your saucepan is big enough and freezing it for another week’s dinner. Our freezer is literally full of gluten free cream of chicken soup at any given time of the week! Here’s our recipe, we hope you really enjoy making it and eating it!
Gluten Free Cream of Chicken Soup (Dairy free, low FODMAP)
SERVINGS: 2
Ingredients
- 3 large chicken thighs or 4 regular sized chicken thighs
- 1 carrot
- 1 potato
- 800ml chicken stock
- 200ml dairy free milk
- 50g dairy free margarine
- 2 tbsp gluten free flour
- handful of fresh parsley chopped
- handful of fresh chives chopped
Instructions
Prepare your vegetables, herbs and chicken thighs (Peel and chop!).
In a large saucepan, gently melt your dairy free margarine and fry your chopped potato and carrot for a couple of minutes.
Add 2 tbsp of gluten free flour, coat your vegetables and keep on a low/medium heat for a further minute - keep moving the veg around in the pan.
Add your chicken stock and milk, stir.
Next add your chopped chicken thighs as well as the parsley and chives.
Bring to boil and then turn down to simmer for 20 minutes - the chicken will be cooked and the vegetable nice and soft.
Remove from the heat and blend using a hand blender. It should be smooth and relatively thick.
Season with salt and pepper to taste.
So,thanks for visiting the home of my gluten free cream of chicken soup recipe! If you’ve tried it, please let me know how you got on by leaving me a Facebook comment below or on Facebook/Twitter and I’ll try my best to answer any questions you may have too 🙂
Thanks for reading,
Becky xxx
Oh and don’t forget to pin this before you leave!
Gluten-Free Recipe
FAQs
This product has 3 ingredients that are high FODMAP and 2 ingredients that may be high FODMAP.
How to make creamy soup without dairy? ›
5 Dairy-Free Ways to Make a Creamy Soup, According to a Dietitian
- Nuts. One way to add body to your soup is with the addition of nuts. ...
- Lentils and Legumes. Lentils are a favorite ingredient amongst our staff. ...
- Peanut Butter or Tahini. ...
- Pureed Vegetables. ...
- Coconut Milk.
Contains: Wheat, Milk, Soy.
Does cream of chicken soup have lactose? ›
YES! Regular canned condensed cream of chicken soup has cream and butter (dairy) and wheat flour (gluten). Those are the easy ingredients to understand! There's also “modified food starch” which could contain gluten, and “whey”, which is most likely dairy based.
Is any canned soup low FODMAP? ›
Whether you prefer a classic tomato soup or a hearty vegetable broth, low FODMAP canned soups come in a variety of flavors to suit different tastes. You can choose from options like chicken noodle, minestrone, or even creamy mushroom soup.
What soup is good for IBS? ›
You can choose the recipe based on the ingredients you have at home – fresh or frozen.
- Vegetable and Chickpea Soup.
- Clear Mushroom Soup.
- Carrot Zucchini with Coconut Milk Soup.
- Spicy Tomato Soup.
- Roasted Pumpkin Soup.
- Roasted Pumpkin and Carrot Soup.
- Low FODMAP Gazpacho.
- Minestrone Vegetable Soup.
Swap in nut milk, either almond or cashew, in place of the cow's milk or cream. If the soup still seems too thin, cook it a little longer than normal to reduce some of the liquid. Make sure to do this uncovered so the liquid evaporates.
How do you thicken soup without gluten or dairy? ›
Mix mix 1 tablespoon of arrowroot starch with 2 tablespoons of cold water until smooth then stir into the soup. May need to double or triple that depending on how much soup you have. Simmer gently to thicken. The advantage of arrowroot starch over cornstarch is that it does not break down as quickly when heated.
What is a non dairy substitute for cream in soup? ›
A nondairy milk (such as soy or almond) and a neutral oil (like vegetable or canola) can replicate heavy cream in certain recipes—namely, sauces and soups, but also some baked goods.
What is a replacement for cream of chicken soup? ›
directions
- Over medium heat combine butter, onion, garlic, milk, heavy cream, and chicken broth in medium sauce pan until combined.
- Add flour, salt and pepper and stir until it thickens. (About 3 minutes).
- Just add more flour if you want it thicker.
- Use in any recipe you need it for.
Campbell's® Condensed Gluten Free Cream of Chicken Soup is just the beginning of any great recipe. Join Campbell's in cooking in the kitchen with Condensed Cream of Chicken Soup that instantly adds creamy, rich comfort to any dish.
Is Progresso chicken soup dairy free? ›
This product has 2 ingredients that may have dairy.
Is gluten-free dairy free? ›
A non-dairy, gluten-free diet is fairly self-explanatory; avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized.
What kind of cream is lactose free? ›
For those who are lactose intolerant, Dairyland 10% lactose free cream is a delicious alternative that doesn't taste like an alternative. So now, anyone can enjoy the same fresh, rich taste of cream with none of the lactose.
What is a lactose free alternative to cooking with cream? ›
Soy milk and olive oil
To replicate the flavor and thickness of 1 cup (237 mL) of heavy cream, combine 2/3 cup (159 mL) of soy milk with 1/3 cup (79 mL) of olive oil. This substitute is best for adding tenderness and taste in cooking and baking, but it should not be used in recipes that require whipping.
Is Campbell's soup low FODMAP? ›
No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 3 ingredients that could be moderate or high FODMAP depending on source or serving size.
Is cream of chicken soup good for stomach pain? ›
Chicken soup is a staple for upset stomachs for a reason. It provides vitamins, protein and other nutrients, and it can help keep you hydrated. You don't need to use a lot of different ingredients to get the benefits either.
Is Campbell's chicken noodle soup good for IBS? ›
Chicken noodle soup may be soothing for some IBS symptoms, such as diarrhea and abdominal discomfort.
Can I have cream on low FODMAP diet? ›
Since some dairy products, like cheese and butter only contain trace amounts of carbohydrates, they are considered naturally low FODMAP. Milk, yoghurt, cream and ice-cream can be made lactose free, and therefore low FODMAP, by adding lactase, an enzyme that separates the lactose into glucose and galactose.
