All Fodmap Recipes/ Fodmap Dinner Recipes

Chicken Tortilla Soup

chicken tortilla soup in a bowl

What’s better for dealing with tummy issues than an IBS chicken recipe? Chicken tortilla soup has a special place in my heart.  In third grade, our class made a collection of favorite recipes and mine was this soup.  I’m not sure where the original recipe came from but it was something my Dad and I would make together on Sunday evenings.  The best part of the meal was adding the cheese on top and watching it get stuck all over my spoon. Isn’t it funny the moments that come from a simple soup?  My Dad still makes this specific recipe to this day but even he loves this my adaptation without the garlic and onion.  This is a similar version of that recipe with my own interpretation making sure to exclude garlic and onion but not losing any flavor.  Plus the soup gets better with the next few days, so make a big batch to last all week.

chicken recipe ibs

chicken tortilla soup ingredients

chicken recipe ibs

baked chicken ready for the soup.

chicken recipe ibs

Soup simmering over the oven.

Looking for more IBS friendly chicken recipes that soothe the tummy? Check out Chicken Noodle Soup 

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chicken tortilla soup in a bowl

Chicken Tortilla Soup

  • Author: Fitfabfodmap
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 1x


A bowl of comfort that is not only FODMAP safe but delicious!


  • Boneless Chicken Tenders
  • 1 Tablespoon Olive Oil
  • Salt & Pepper
  • 1 bunch Green Onions (green onion part only), diced
  • 1 Zucchini, diced
  • 1 Green Bell Pepper, diced
  • 4 Cups Chicken Broth
  • 2 15 Oz. Cans of Diced Tomatoes
  • 1 4 Oz. Can Hatch Green Chiles, loosely chopped
  • 1 Teaspoon Cumin (make sure garlic and onion free)
  • 1 Teaspoon Chili Powder (make sure garlic and onion free)
  • 1/2 Salt
  • 1/2 Lime, juiced
  • 1/4 Cup Masa
  • 1/2 Cup Warm Water
  • Optional: FODMAP safe cheese (like cheddar), tortilla chips and avocado (FODMAP safe portion)


  1. Preheat oven to 375 degrees.
  2. On a lined baking sheet, place chicken tenders and season both sides with salt and pepper. Bake for 15 minutes or until cooked through. Remove from heat and shred with two forks. Set aside.
  3. In a large pot, saute green onions, peppers, and zucchini for a few minutes. Add cumin, chili powder, and salt to the pot and combine.
  4. Add diced tomatoes, chilies, broth and bring to a boil. Reduce heat to a simmer for 20 minutes. Add shredded chicken.
  5. Combine warm water and masa in a small bowl. Add masa mixture into the pot and combine. Add juice of half a lime. Continue simmering for an additional 15 minutes.

Keywords: fodmap safe soup, gluten-free soup, fodmap dinner

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  • Kristin DeLooff
    January 19, 2018 at 12:33 am

    Thank you for sharing this recipe! This is a darn-good facsimile of tortilla soup. I adapted it a little by cooking it in the slow cooker while I was at work, adding in the cooked chicken about an hour before we wanted to eat. Very good!

      January 21, 2018 at 8:42 pm

      Thats a great tip! I love utilizing the slow cooker!!