While it may not be a cure for anything but hunger, this Low FODMAP Instant Pot Chicken and Rice Soup always helps to make me feel better when I'm under the weather! Flavorful and warming, light but filling - this low FODMAP soup recipe comes together so easily in the Instant Pot and will comfort your body as well as your soul. In addition to being low FODMAP, this chicken soup is gluten-free and dairy-free.
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Cozy Low FODMAP Chicken Soup
In addition to COVID, ordinary old colds have been particularly vicious this year. Our family saw our fair share of colds over the fall, and while we're hoping for a better winter and spring, I felt I needed to be armed and ready with a decent chicken soup recipe.
I started writing a low FODMAP chicken noodle soup recipe awhile ago, but it just wasn't turning out how I liked, so I put it aside for awhile. After the fall of colds we've had, I brought it back to the forefront of my recipe creating. Since the noodles I was using weren't working well with the soup, I decided to simplify things and just use rice.
I've always enjoyed chicken and rice soup - so comforting and filling. When I'm sick, there's nothing better than a nice warm bowl of steaming chicken soup.
Ever since I started making my own soup recipes, canned soup, even if it were low FODMAP, does not hold a candle to homemade soup in terms of flavor and texture. This low FODMAP chicken and rice soup is incredibly flavorful without having to add tons of herbs individually thanks to using my homemade low FODMAP Italian Seasoning mix.
So easy to make and so delicious - when you're sick, this low fodmap chicken soup checks all the right boxes.
Chicken and Rice Soup in the Instant Pot
While I do believe you could make this chicken soup in the slow cooker, I chose to keep this an Instant Pot-only recipe as I wanted to keep it quick and easy and get it on the blog as soon as possible as I know lots of people are sick right now. However, if I get a lot of requests to convert it to slow cooker, I will consider adding those instructions later (give the people what they want!).
I've also never cooked rice in the slow cooker and am unsure at how well it would do sitting in liquid for so long. The Instant Pot cooks rice like a boss (try my Low FODMAP Instant Pot Jambalaya), so it's my go-to for most rice-related recipes.
Necessary Equipment
The equipment I use to make this Low FODMAP Chicken and Rice Soup in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Chopping board and knife
- Measuring cups and spoons
- Medium bowl
- Plastic spoon for stirring and scraping
- Heat-resistant spatula
- Ladle for serving
Low FODMAP Instant Pot Chicken & Rice Soup: Ingredients & Success Tips
Chicken
I start this low FODMAP chicken and rice soup recipe by chopping 1 pound of boneless, skinless chicken breasts into ½-inch pieces and adding them to a medium bowl. Then, I sprinkle the chicken with salt and pepper (don't go too crazy) and toss with my hands to coat the pieces evenly in seasoning. I set the bowl of chicken aside.
Garlic-Infused Olive Oil
Then, I hit the "Sauté" button on my 6-quart Instant Pot or 8-quart Instant Pot - this recipe will work well in either. Once the display on the Instant Pot reads "Hot," add the garlic oil and swirl the Instant Pot to coat it in oil.
Low FODMAP Mirepoix: Leek, Carrots, and Celery
In my previous recipe post, I talk about soffritto, the French word for it being mirepoix (pronounced meer-pwah), which I'll use for this recipe as there is no English word for it. Traditionally, a mirepoix contains a mixture of chopped onions, carrots, and celery to make the flavor base for a wide variety of recipes. My low FODMAP version of mirepoix contains leeks instead of onion and a low FODMAP quantity of celery.
After adding the garlic oil to the pot, I add the low FODMAP mirepoix and sauté it for 3 minutes, stirring frequently. Then, I add the chopped chicken and sauté for 2 minutes, stirring frequently.
Rice & Low FODMAP Italian Seasoning
Next, I add the rice and my homemade blend of Low FODMAP Italian Seasoning to the pot. I use long grain white rice for this recipe. Using other types of rice may change the required cooking time for the soup as cooking times can vary by rice type. Increasing the cooking time for a different type of rice may negatively impact the other ingredients of the soup. I have only tested this recipe with long grain white rice, so I can only guess at what might happen if you use a different type of rice.
I sauté the rice and low FODMAP Italian seasoning for about 30 seconds. This brings out more flavor in the seasoning and infuses the rice with the flavors of all the other ingredients in the soup.
Low FODMAP Chicken Bone Broth, Salt & Pepper
I hit "Cancel" on the Instant Pot, add 1 cup of the low FODMAP chicken bone broth to the pot, and scrape the bottom of the pot clean with a plastic spoon, making extra sure to get any stuck rice off of the bottom of the pot. Then, I add the remaining 2 cups of broth, 2 cups of water, 1 ½ teaspoons salt and ¼ teaspoon pepper (in addition to what I've already sprinkled on the chicken in the beginning) and stir.
I place to lid on the Instant Pot, set the pressure release valve to "Sealing" (if the model requires it), set the timer for 4 minutes, and press the "Keep Warm" button once to turn it off (very important - that's why I put it in bold). 😉
Once the cooking cycle completes, I allow the pressure to release naturally for 8 minutes, and then manually release the remaining pressure.
I open the lid. Using a heat-resistant spatula, I scrape down the sides of the pot above the soup as seasoning tends to stick to the sides when the liquid boils up. We don't want to leave behind any flavor, so I scrape the seasonings down into the soup. Then, I stir the soup, ladle it into bowls, and serve.
Natural Thickening
This low FODMAP chicken and rice soup has the best consistency when served fresh. Once the soup has had a chance to sit for awhile or be refrigerated, the rice continues to absorb the broth, which further thickens the soup. This is the nature of homemade soups made with rice.
More Low FODMAP Soup Recipes
- Leek and Potato Soup (Instant Pot / Slow Cooker)
- Tomato Soup (Instant Pot / Slow Cooker)
- Instant Pot Ratatouille (French Vegetable Stew)
- Buffalo Chicken Chili (Instant Pot / Slow Cooker)
- Beef Stew (Instant Pot / Slow Cooker)
- Instant Pot Chili con Canada
Low FODMAP Instant Pot Chicken and Rice Soup (Gluten-Free, Dairy-Free)
Ingredients
- 1 pound boneless skinless chicken breasts
- 2 tablespoons garlic-infused olive oil
- ½ cup leek, dark green leaves only, finely chopped
- 2 large carrots, halved lengthwise then sliced into ¼-inch thick slices
- 1 medium stalk celery, sliced*
- ¾ cup long grain white rice
- 1 ½ teaspoons low FODMAP Italian Seasoning, homemade or store-bought
- 3 cups low FODMAP chicken bone broth
- 2 cups water
- 1 ½ teaspoons salt, plus more for sprinkling
- ¼ teaspoon ground black pepper, plus more for sprinkling
Instructions
- Chop chicken into ½-inch pieces, place in a medium bowl, sprinkle with salt and pepper, and toss with your hands to coat. Set aside.
- Press “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot or comparable electric pressure cooker.
- Once the display on the Instant Pot reads “Hot,” add garlic-infused olive oil and swirl the Instant Pot to coat the bottom in oil. Add chopped leeks, carrots, and celery and sauté for 3 minutes, stirring frequently.
- Add the chopped chicken and sauté for 2 minutes, stirring frequently.
- Add rice and Italian seasoning and sauté for 30 seconds, stirring constantly.
- Press “Cancel” on the Instant Pot. Add 1 cup of the chicken broth, wait 15-20 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add remaining 2 cups of chicken broth and 2 cups water, salt, and pepper and stir.
- Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" or "Manual" button and set the timer for 4 minutes. Press the "Keep Warm" button once to turn it off. Once the cooking cycle has completed, allow the pressure to release naturally for 8 minutes, and then quick release the remaining pressure.
- Open the lid. Using a heat-resistant spatula, scrape any seasonings off the sides of the pot above the soup into the soup (leave no flavor behind!). Once it's cool enough, taste the soup and adjust seasonings as necessary. Ladle the soup into bowls and serve.
Notes
- Broth: The longer the soup sits, the thicker the broth will become as the rice continues to soak it up. You may have a fairly thin broth on the day you make it, and the next day it will most likely be considerably thicker. That is the nature of adding rice to homemade soup.
- Celery: According to Monash University's Low FODMAP Diet App, celery is low FODMAP in quantities of up to ¼ of a medium stalk or 10 grams per serving. We are adding 1 medium stalk across 8 servings.
- Servings: This recipe makes about 8 cups of soup, resulting in eight 1 cup servings.
Cindy says
This is sooooo flipping good!
Gail says
Haha! So glad you liked it, Cindy! Thanks for trying it and taking the time to review!