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Chicken Tortilla Soup

Tender shredded chicken in a cumin-spiced tomato broth topped with crispy tortilla strips. Low-FODMAP comfort food that stays under 2g fiber per bowl—gentle enough for flares, flavorful enough to crave.

Chicken Tortilla Soup
Total Time
45m
Servings
6
Calories
265
Fiber
2g
Protein
24g
Carbs
22g
Fat
10g
Best ForSafe for Crohn's & UC
Active FlareRecoveringRemissionStricturePost-Op (Late)J-Pouch

Watch Out For

canned tomatoesmoderate

Tomato acidity may irritate during active flares or for those with GERD

Tip: Cooking reduces acidity. For severe sensitivity, replace with 1 cup additional chicken broth

corn tortillasmoderate

All grains are SCD-illegal; corn provides some fiber

Tip: Substitute with baked Parmesan crisps or omit entirely - soup is satisfying without them

cuminmild

Spices may irritate highly sensitive stomachs during active inflammation

Tip: Reduce to 1/2 teaspoon or omit if spice-sensitive

avocadomild

High-fat foods can trigger symptoms in some people during flares; larger portions exceed FODMAP limits

Tip: Limit to 1/4 avocado (30g) per serving or omit during flares

Ingredients

    Soup

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Tortilla Strips

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Toppings

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

    Soup

  1. Combine the chicken broth, whole chicken breasts, diced tomatoes with their juices, garlic-infused oil, cumin, oregano, and salt in a large pot or Dutch oven.

    Equipment: large pot, Dutch oven

  2. Bring to a boil over high heat, then reduce to medium-low to maintain a gentle simmer—the surface should have just a few bubbles breaking.

  3. Simmer uncovered for 25 minutes, until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).

    165°F (74°C)

  4. Using tongs, transfer the chicken breasts to a cutting board and let rest for 5 minutes.

    Equipment: tongs, cutting board
    Tip: Letting the chicken rest makes it easier to shred

  5. Shred the chicken into bite-sized pieces using two forks, pulling the meat apart along the grain.

    Equipment: two forks

  6. Return the shredded chicken to the pot and stir to combine. Taste and adjust seasoning with additional salt if needed.

    7. Tortilla Strips

  7. While the soup simmers, preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

    375°F (190°C)Equipment: baking sheet, parchment paper

  8. In a medium bowl, toss the tortilla strips with olive oil and a pinch of salt until evenly coated.

    Equipment: medium bowl

  9. Spread the strips in a single layer on the prepared baking sheet, making sure they don't overlap.

  10. Bake for 10-12 minutes, flipping halfway through, until the strips are golden brown and crispy.

    Tip: They'll continue to crisp as they cool

    11. Assembly

  11. Ladle the hot soup into serving bowls, distributing the chicken evenly.

  12. Top each bowl with a handful of crispy tortilla strips, diced avocado (limit to 1/4 avocado per serving), and fresh cilantro.

  13. Serve immediately with lime wedges on the side and lactose-free sour cream if desired.

Notes

Storage

Refrigerate the soup and tortilla strips separately in airtight containers for up to 4 days. The tortilla strips lose their crispness in liquid, so store them separately and add just before serving. Reheat the soup gently over medium-low heat, adding a splash of broth if it has thickened.

Freezing

The soup base freezes beautifully for up to 3 months. Freeze in individual portions for easy weeknight meals. Thaw overnight in the refrigerator. Make fresh tortilla strips when ready to serve.

Avocado portion

Stick to 1/4 avocado (about 30g or 2 tablespoons) per serving to stay within low-FODMAP limits. Larger portions contain sorbitol that can trigger symptoms in sensitive individuals.

Why garlic-infused oil

Traditional tortilla soup relies heavily on fresh garlic, which is high FODMAP. Garlic-infused oil delivers the flavor without the fructans—these compounds are water-soluble, not fat-soluble, so they stay in the garlic cloves rather than transferring to the oil. This is a Monash-verified low-FODMAP technique.

SCD modification

Corn tortillas are illegal on the Specific Carbohydrate Diet because all grains are prohibited. SCD followers can substitute with baked Parmesan crisps for crunch, or simply enjoy the soup without the tortilla topping. The soup base itself is SCD-legal.

Dairy-free sour cream

Look for coconut-based or cashew-based sour cream alternatives, or use plain lactose-free Greek yogurt thinned with a splash of lactose-free milk for a similar tang. Check labels for high-FODMAP ingredients like inulin or chicory root.

Adding heat

Add 1/4 teaspoon of mild chili powder if your gut tolerates it, but skip this during active flares as capsaicin can irritate the GI lining.

Bone broth upgrade

Swap regular chicken broth for homemade bone broth to add gut-supporting collagen and a richer flavor base. The amino acids (glutamine, glycine) may support intestinal barrier function.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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