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Low FODMAP Chicken and Rice Soup

Fall weather has finally arrived and there is nothing I love more than lighting fall scented candles, cuddling up in a warm blanket and eating a warm bowl of soup. Sadly, with fall weather comes allergies and the perfect medicine is a bowl of chicken and rice soup.

The first step

In a Dutch Ovenmelt butter and olive oil, and sautee carrots and celery for 10 minutes. Then brown your Blanched Almond Flour in the sauteed mixture for about 3-4 minutes.

Pour your chicken broth over veggies and add bay leaves. Bring to a boil and then let simmer for 30 minutes.

Add your brown or wild rice and oregano. Bring to a boil and then lower heat and let simmer for 35 minutes.

Add your shredded chicken, half and half milk, salt, and pepper. Let simmer for 20 minutes. (I used a rotisserie chicken from Sam’s Club)

Serve in your favorite bowl, cuddle up and enjoy your hot chicken and rice soup on a cold crisp fall night!

Chicken and Rice Soup

  • 2 Tbsp Butter
  • 2 Tbsp Olive Oil
  • 3 Chopped Carrots
  • 6 Chopped Celery Stocks
  • 4 Tbsp Blanched Almond Flour
  • 32 Ounces Chicken Stock
  • 1 Tbsp Liquid Aminos
  • 3 Bay Leaves
  • 1/2 C Brown or Wild Rice
  • 2 C Shredded Chicken (I used rotisserie chicken)
  • 1/4 C Half and Half
  • 2 Tbsp Oregano
  • 1/2 tsp Salt
  • 1/2 tsp Ground Black Pepper
  1. In a large dutch oven or soup pot, melt your butter and olive oil over medium heat. Add your carrots and celery and cook for 8-10 minutes.
  2. Add your blanched almond flour on top of the vegetables and mix for 3-4 minutes. Until flour is browned.
  3. Add the chicken stock and amino liquids, stir until the almond flour is mixed in well. Then add your bay leaves. Over medium-high heat, bring soup to a boil, and then lower to medium-low heat and let simmer for 30 minutes.
  4. Add the brown or wild rice and oregano. Bring soup to a boil and then lower to medium-low heat and let simmer for 35 minutes.
  5. Add the chicken, milk, salt, and pepper and let simmer for 20 minutes.
  6. Serve hot in soup bowls, and enjoy!

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  1. Thank you for this recipe, it was great in flavor and my entire family loved it.
    My only issue was that I did need more broth than the recipe stated.

    I didn’t have almond flour but I did have gluten free flour and that worked perfectly.

    1. I’m so happy your family loved it! Thank you for letting me know that you needed more broth. I’ll experiment with the recipe again and make adjustments so that doesn’t happen to others.

  2. I’m wondering if you know a serving size for elimination phase! Please and thank you!! Can’t wait to enjoy this soup!

    1. Hi Jennifer! Unfortunately, I do not have the answer to your question. I would check out lowfowpantry.com. they have a guide to the elimination phase.

  3. Just a tiny heads up, I think cook the times listed are wrong.
    Step 1 = 8-10 min
    Step 2 = 3-4 min
    Step 3 = 30 min
    Step 4 = 35 min
    Step 5 = 20 min
    137-140 min (not 125m) plus prep. In case anyone is on a tight schedule
    Plus if you use wild rice it will be a bit longer.

    Great recipe – thanks!!! Seasonings are fab!

  4. Very good! I too needed more broth and did not need the long cooking times as indicated! I only cooked until rice and veggies were tender!

  5. Very good! I actually loved the thickness of this soup! Very hearty! I did not cook as long as recipe indicated either!

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