Low FODMAP slow cooker chicken chili

A delicious soup with a Mexican twist: low FODMAP slow cooker chicken chili.

Super filling, with diced tomatoes, chicken breast, green bell peppers, black beans, corn, lactose-free crème fraîche, grated cheese, and more in the soup.

This soup is wonderfully creamy, real comfort food, and the toppings are the finishing touch. It’s the perfect soup to enjoy on a cold Sunday evening, curled up under a blanket on the couch.

Two bowls of low FODMAP slow cooker chicken chili with tortilla chips next to it

The ingredients of the low FODMAP slow cooker chicken chili

The base of this soup consists of water, diced tomatoes, and chicken breasts. I also add the following ingredients to the soup:

  • Green bell peppers: Diced tomatoes and red bell peppers both contain the FODMAP group fructose, so combining them in this recipe is not ideal.

    That’s why I chose green bell peppers, which contain the FODMAP group fructans and are low FODMAP in larger quantities. This prevents stacking FODMAPs.
  • Corn: Corn is a must in a Tex-Mex recipe, in my opinion, so I add a small amount to the soup.
  • Jalapeño: A jalapeño pepper adds a bit of extra spice to the soup.
  • Black beans: Most beans are not low FODMAP or only allowed in small amounts. Black beans are one of the few that can be eaten in limited quantities, up to 40 grams per person. They add extra fiber to the soup and a nice bite.
  • Seasonings: The chili soup is flavored with paprika powder, cumin, chili powder, and a pinch of salt. I also use some soup base for the stock. I use the low FODMAP chicken soup base from Fody Foods.
  • Toppings: A very important part of this low FODMAP chicken chili is the toppings! For extra creaminess, stir in some lactose-free crème fraîche and grated cheese. You can also use these as a topping.

For the toppings, you can choose what you like. I love serving the soup with fresh cilantro, the green part of scallions, some avocado slices (max. 60 grams per person), and, of course, tortilla chips.

A bowl with low FODMAP slow cooker chicken chili with a spoon in it

How to prepare the low FODMAP slow cooker chicken chili

This recipe is super easy to make. I use a slow cooker, which is ideal because you simply add all the ingredients, and then the slow cooker does all the work.

I have a multicooker, the CrockPot Express, which I love for the many functionalities it has. But you can also use a simple slow cooker.

Start by adding water, diced tomatoes, a quarter bouillon cube, and the chicken breasts to the slow cooker. Cook on high for 3 to 4 hours.

Meanwhile, roast the bell peppers, corn, and jalapeño in the oven.

After the cooking time, remove the chicken breasts from the slow cooker and shred them using two forks. Then return the shredded chicken to the slow cooker along with the roasted green bell peppers, corn, and jalapeño.

Next, add the black beans, lactose-free crème fraîche, and grated cheese. Let the chili simmer for another 15 minutes in the slow cooker.

Taste the chili and adjust the seasoning if needed. What you’ll end up with is a delicious, thick soup.

Serve the soup with your favorite toppings, and your nutritious chicken chili is ready! As I mentioned earlier, it’s the perfect dish for a cold or rainy Sunday. Real comfort food!

Two bowls of low FODMAP slow cooker chicken chili with creme fraiche, grated cheese and cilantro

Frequently asked questions about the low FODMAP chicken chili

What slow cooker do you use?

I have a multicooker, the CrockPot Express, which I love for the many functionalities it has. But you can also use a simple slow cooker.

I don’t have a slow cooker. Can I also make this recipe in a soup pan?

Absolutely! The recipe card below also includes instructions for making this dish in a regular soup pot.

How long can I store the chicken chili?

Let the chili cool at room temperature before storing it in an airtight container. It will keep for 3–4 days in the fridge. You can also freeze the chili for up to 3 months in an airtight container.

A hand holding a bowl with low FODMAP slow cooker chicken chili

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Low FODMAP slow cooker chicken chili


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  • Author: Karlijn
  • Total Time: 4 hours 20 minutes
  • Servings: 6 1x
  • Diet: Gluten Free

Description

A low FODMAP slow cooker chicken chili soup. With canned tomatoes, green bell pepper, corn, and black beans. Gluten-free and low in lactose.


Ingredients

Scale
  • 500 g (17.6 oz) chicken breast
  • 600 ml (20 oz, 1.5 can) canned diced tomatoes
  • 300 ml (1 1/4 cups) stock (I use Fody Foods chicken soup base)
  • 1 tsp cumin
  • 1/4 tsp ground chili
  • 1 tsp ground paprika
  • 1/2 tsp salt
  • 2 green bell peppers
  • 1 small can (5.6 oz) of corn
  • 1 jalapeno pepper
  • 200 g (7 oz) canned black beans
  • 50 g (1.8 oz) lactose-free crème fraîche + extra for garnish
  • 50 g (1.8 oz) grated cheese + extra for garnish
  • Cilantro for garnish
  • Green part of spring onion for garnish
  • Tortilla chips for garnish
  • Optional: avocado for garnish
  • A slow cooker or multicooker

Instructions

  1. Place the chicken breasts, tomato cubes, stock, cumin, chili powder, paprika powder, and salt in the slow cooker. Stir together. Cook on high setting for 3 to 4 hours.
  2. Cut the green bell pepper into pieces. Drain the corn, cut the jalapeño pepper into pieces, and remove the seeds and the white part.
  3. Preheat the oven to 180 degrees Celsius (350 F) and line a baking tray with baking paper.
  4. Place the pepper, corn, and jalapeño pepper on the baking tray and sprinkle with a little oil.
  5. Bake the vegetables in the oven for 15 minutes.
  6. Drain the black beans.
  7. Remove the lid from the slow cooker when the cooking time is over and pull the chicken fillets apart with two forks. Stir the vegetables and black beans through the chili.
  8. Stir the lactose-free creme fraiche and grated cheese through the chili.
  9. Let the chili simmer for another 15 minutes in the slow cooker.
  10. Taste the chili and season with salt and pepper.
  11. The chili soup will be quite thick, that’s how it’s supposed to be. If you prefer a thinner soup, you can thin it out a bit with water. Then taste it carefully to see if the soup needs some more seasoning.
  12. Divide the chili soup over bowls and garnish with some extra lactose-free crème fraîche, grated cheese, coriander, and optionally some tortilla chips. Optionally, you can also add some avocado, up to 60 grams per portion is low FODMAP.

Without slow cooker

  1. Want to make this recipe without a slow cooker? You can simply follow the recipe above but then put everything in a soup pot. In step 1, let the ingredients cook for about 15-20 minutes in a soup pot.
  2. Remove the chicken breasts from the pot and pull them apart with a fork. Then put them back. Then follow the rest of the recipe, but do all the steps in a soup pot instead of the slow cooker.
  • Prep Time: 20 min
  • Cook Time: 4 hours
  • Category: Soup
  • Method: Slow cooker
  • Cuisine: American
A bowl of chicken chili topped with creme fraiche, grated cheese and cilantro
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