An easy, flavorful, and cheap 3 ingredient low FODMAP chicken broth? Today’s recipe is low FODMAP chicken broth with no onion or garlic.
It’s a kitchen staple but unfortunately the annoying thing about low FODMAP cooking is that you can’t use shortcuts like store bought stock. We got tired of reading through the list of ingredients at the back of boxes and asking, “is chicken broth low FODMAP?” So, we went ahead and made our own.
The good thing about this is that you can learn how to make your own low FODMAP chicken broth from scratch. You get to decide what goes into your chicken broth without onion or garlic.
A lot of low FODMAP soup recipes require substitutes for onion and garlic but we believe this low FODMAP chicken stock recipe is simple and flavorful enough to serve as the base of many recipes.
In this post, we’ll cover:
This recipe is part of our series, “One Chicken, Three Recipes.” Where we do exactly as the title describes and show you how to utilize an entire chicken without wasting a thing. Check out our other recipes as part of this series:
Mee Siam – Thai Low FODMAP Noodles
Low FODMAP Slow Cooker Chicken
Disclaimer: This post may contain affiliate links and we may earn a small commission when you click on the links at no additional cost to you
How To Make Our Low FODMAP Chicken Broth
Chicken broth FODMAPs are usually quite high because of ingredients like onions, garlic, celery, etc. You could make a chicken broth low FODMAP by using substitutes like garlic oil instead of garlic cloves, green onions, or leeks (green tops only) to infuse oniony flavor but our bowels disagree even with just the leafy green tops of leeks and green onions.
With only three ingredients, this low FODMAP broth without onion or garlic packs a surprising amount of flavor and has been one of our favorite soup bases and best low FODMAP soup recipes. The secret ingredient? Timing.
What makes this chicken stock low FODMAP is the lack of high fodmap ingredients. It’s a broth without onion or garlic. All you need is ginger, chicken bones, and coriander or cilantro.
If you absolutely hate cilantro, don’t run off just yet. We’ve got you covered with other substitutes.
Color Is Flavor
You can use a tablespoon of oil or like us, start with the chicken fat and skin we removed from the bird. When there is enough fat in the pot, add in your chicken bones and castaways and cook on medium-high heat until brown. You can’t overcook this chicken, so don’t worry! What you’re looking for is this: delicious brown low fodmap wings.
Those delicious brown bits of caramelization will give the stock a lot of its flavor. This can take up to 6-10 minutes. Once you’re happy with the degree of caramelization on the chicken, add in your bruised ginger and saute. We love using a thick bottom pot or a Dutch oven for stocks because it allows for deep steady browning without the risk of burning anything.
At this point, you can add any other spices you desire but we wanted to keep it simple so we added black peppercorns.
Cold Water VS Hot Water
Some recipes call for cold water and others hot water. We use cold water because:
- We can’t ever be bothered to add another step and pre-boil water
- Aisha has always been told growing up making broths with cold water is essential for a clear stock
- We tried making this broth with both cold and hot water and noted that the cold-water start produced a clearer and less cloudy broth.
Hack: Remove Impurities
An annoying part of making any stock is scooping up all that muck and bubbles that rise to the top of the broth. These impurities -as many call them- make the liquid cloudy and leave an unpleasant taste.
The general consensus is to grab a spoon and start scooping it all up. But that is tiresome, takes far too long, and most times you end up getting more broth than foamy gunk. Switch that spoon out for a tiny sieve and be amazed.
Make sure to rinse the sieve after every scoop to avoid adding impurities back into the broth. You could make this a low FODMAP chicken soup slow cooker recipe if you’re not in the mood to stand over a stove too!
What Other Herbs & Vegetables Can I Add?
Is cilantro low FODMAP? Yes, it is. Does everyone like it? Nope… This section is for you cilantro haters out there.
This low FODMAP stock recipe is the perfect base to create your own herb and vegetable mix to build a customized low FODMAP chicken stock recipe you like.
It’s also a great way to use leftover vegetable scraps from the fridge and build great flavor. Just because we’re making chicken stock without onion doesn’t mean it’ll lack flavor.
These are some other great herbs and vegetables you can add to your FODMAP chicken stock:
- Carrots
- The green tops of leeks
- Green parts of scallions or green onions
- Thyme
- Oregano
- Bay leaf
- Star anise
- Cloves
- Rosemary
- Parsely
- Bell peppers
- Celery*
*Celery is a common ingredient in stocks but it has a very small low FODMAP serving of 10 grams which is roughly a fourth of a medium celery stalk. Add or omit celery to this recipe based on tolerance.
Avoid adding citrus peels or bitter vegetables because they’ll make the broth bitter. Starchy vegetables like potatoes also shouldn’t be added because they’ll add starch, break down and thicken the broth.
Tip: Tie your fresh herbs into a little bouquet using food-safe string or thread for easy removal.
How Long Should You Cook Bone Broth? (Stovetop, Instapot, Slow Cooker)
You can cook low FODMAP chicken stock or broth for as long as you want and however you want. Here are some options:
- Stovetop: You will need more water (double this recipe) if you’re cooking it on the stove for more than 4 hours.
- Instapot or pressure cooker: Cook low FODMAP chicken broth in an instapot or pressure cooker for 45 minutes to an hour. This will give you a low histamine chicken broth too.
- Slow cooker: You can make slow cooker low FODMAP chicken broth by cooking it from 8 hours to 24 hours.
The longer you cook the broth, the darker the color and more concentrated the flavor will be.
Sometimes, we just don’t have the energy or time to make chicken broth but luckily there are SO MANY low FODMAP chicken broth options to choose from online and in-store:
12 Low FODMAP Chicken Broth Options
These are store bought low FODMAP broth without onion or garlic on the market right now. Please check the ingredient label to make sure they haven’t changed:
- Campbell’s Condensed Chicken Broth
- Simple Nature: Organic Beef Bone Broth and Organic Chicken Bone Broth (Aldi)
- Trader Joe’s Savory Chicken Broth
- 365 Organic Chicken Broth, (Whole Foods) contains celery
- Massel 7s Bouillon Cubes (Veg, Chicken, Beef)
- Zoup! Good, Really Good Broth! – chicken, veggie, and beef.
- Gourmand Foods Chicken Broth
- Roza’s Gourmet Chicken Bone Broth (Australia)
- Fody’s Chicken Soup Base
- Progresso Tuscany Chicken Broth
- Full Circle Organic Bone Broth Chicken (Instacart or Hy-vee)
- Imagine Chicken Bone Broth
FAQ
What Broth Is Low FODMAP?
Any bone broth without onion or garlic (soy or celery) is considered low FODMAP. You can make your own or choose from 12 low FODMAP chicken broth without onion or garlic:
- Campbell’s Condensed Chicken Broth
- Simple Nature: Organic Beef Bone Broth and Organic Chicken Bone Broth (Aldi)
- Trader Joe’s Savory Chicken Broth
- 365 Organic Chicken Broth, (Whole Foods) contains celery
- Massel 7s Bouillon Cubes (Veg, Chicken, Beef)
- Zoup! Good, Really Good Broth! – chicken, veggie, and beef.
- Gourmand Foods Chicken Broth
- Roza’s Gourmet Chicken Bone Broth (Australia)
- Fody’s Chicken Soup Base
- Progresso Tuscany Chicken Broth
- Full Circle Organic Bone Broth Chicken
- Imagine Chicken Bone Broth
Should You Add Vinegar To Bone Broth?
Vinegar is said to help draw out extra minerals from bones. You can add a tablespoon of apple cider vinegar to this low FODMAP chicken broth recipe if you don’t mind the taste.
To be honest, after hours of cooking, you won’t even notice it and adding vinegar helps maintain blood sugars.
Is Chicken Broth OK For IBS?
Chicken broth is great for soothing IBS symptoms and for gut health as long as it’s a chicken broth without onions, garlic or any other high FODMAP ingredients that may trigger IBS symptoms.
Is Chicken Stock Powder Low FODMAP?
Most chicken stock powders contain high FODMAP ingredients like garlic, onion, soy, celery and more. Luckily there are low FODMAP chicken stock cubes and low FODMAP chicken stock powders on the market:
- Massel’s Chicken Flavored Stock Powder (Gluten Free)
- Smoke n Sanity Chicken Base
- Fody’s Chicken Base
Is Pacific Chicken Broth Low FODMAP?
No, Pacific Foods Free Range Chicken Broth is not low FODMAP. It has onion powder as an ingredient: water, chicken, rosemary extract [Antioxidant]), natural chicken flavor, sea salt, cane sugar, onion powder, Turmeric Extract.
Is Swanson Chicken Broth Low FODMAP?
No, Swanson Chicken Broth is not low FODMAP. Some FODMAPers have said the Cooking Broth (Unsalted) is low FODMAP but the ingredients list says it contains onion:
chicken stock, less than 2% of: yeast extract, dehydrated chicken, natural flavoring, carrot juice concentrate, celeriac juice concentrate, chicken fat, onion extract.
Is Kettle and Fire Bone Broth Low FODMAP?
No, Kettle & Fire Chicken Bone Broth is not low FODMAP. It’s a long list of ingredients so I’m going to list the high FODMAP ones only: organic onions, organic fennel (the bulb is high FODMAP), organic leeks, organic shiitake mushroom, organic celery, organic garlic, organic scallions.
Is Knorr Chicken Stock Low FODMAP?
No, Knorr Chicken Stock is not low FODMAP and contains garlic among other things: Salt, Vegetable Fat, Sugar, Corn Flour, Chicken Meat And Fat, Hydrolysed Vegetable Protein, Maltodextrin, Permitted Flavourings (Contain Eggs), Sodium Inosinate And Guanylate, Garlic, Citric Acid and Spices.
Disclaimer: If you are queasy and do not want to see pictures of raw chicken or chicken being broken down, please skip the following section, “Breaking down an entire chicken in five steps,” and continue on with the rest of the post.
Breaking Down An Entire Chicken In Five Steps
The holiday season sees a lot of birds on the dinner table. To make the most of your meal, don’t go tossing your turkey or chicken bones into the trash just yet! Put them aside and make this easy low fodmap chicken stock.
Or if you have a whole chicken and want to make the most out of it but have no clue how to cut up a chicken, then welcome to this simple 5 step guide, complete with pictures. You can use this recipe as a base for a low FODMAP chicken soup or check out our recipe for Mee Siam or Thai Noodles.
Where To Make Your Cuts
For visual purposes, we’ve labeled which and where the cuts will be.
The first cut will be the leg and will lead us to the second cut, which is to separate the thigh and drumstick. The third cut is by the wing.
We kept the whole wing for the stock but you can easily remove the wing tip and make the fourth cut around the drummet. The final cut is labeled number four because of the whole wing situation but the last thing is taking the breast meat off the bone.
Now that we’ve familiarized ourselves with the bird, let’s get to it.
Step 1: Breaking Down The Leg
Start by holding on to the leg firmly, pulling it away from the chicken. You will notice a separation where the chicken skin thins. That’s where you want to make your first cut.
Your knife should slide down easily. You will hit a joint and that’s when you place some pressure. Move your knife in a back and forth motion while pulling the leg from the body.
It should come right off. If you’ve gone too far or the leg is not coming off easily then you have probably passed the joint and hit the backbone. No worries, with a bit of pressure and a sharp knife, you’ll still get a leg piece.
Step 2: Separating The Leg
The second step is essentially breaking down the leg to get the thigh and drumstick. If you prefer the whole leg, then skip this step. If you’d like smaller pieces, then soldier on.
With the first step complete, now we go into breaking down the leg. Following the same principle as before, you’ll want to feel for the joint and make a cut around the drumstick.
Use the same back and forth motion and the thigh should separate from the drumstick easily.
Step 3: Breaking Down The Wings
The whole wing is called a three joint wing and depending on what you want to make, you can keep it whole or break down the wing. For this stock, we reserved the drummets for our low fodmap slow cooker chicken and kept the mid joint and wing tip for this low fodmap chicken stock. You could keep these cuts to make fried chicken.
Back to the guide; we work backwards on this step. Start with cutting off the wing tip, moving on to the mid joint. And just like we did in the first step, grasp firmly onto the drummet, feel or look around for the joint.
Use a smooth front to back motion while pulling the drummet away. And voila! Bone-in chicken to make anything your heart desires.
Step 4: Removing The Breasts
This may seem like the most daunting step but honestly, it’s fairly simple and we are firm believers of the saying, “Practice makes progress.” There is a bone that runs right down the chicken, try to feel for it. Your next cuts are going to be on either side of that bone, like so:
Your knife will slide right down and hit the rib cage, angle your knife and continue cutting along the bone. Use it as a guide to get the whole breast off. Do the same for the other side and there you have it. You have just broken down an entire chicken.
If you’re not sure what to do with all these wonderful cuts, why not check out our delicious low fodmap chicken meals:
Step 5: Get A Clever
With all of the ‘essential’ cuts off your chicken, switch from a knife to a clever for the last step. The final step will make it easier for the chicken to fit in a pot. You can chop as you wish and break down the chicken bones into small pieces.
Start by cutting the chicken carcass in half by chopping through the back or rib bone and from there, cut it into quarters and you have officially butchered a whole chicken in 5 steps.
And just like that, you have a low FODMAP chicken broth recipe that utilizes ONLY THREE INGREDIENTS and you’ve also learned a few neat tricks along the way. How to break down an entire chicken, get a clear broth, an easier way to remove impurities, and how to turn any chicken stock low FODMAP with substitutes.
That is one heck of a list. What do you plan on using this low FODMAP chicken broth recipe to make? Comment below and let us know!
This recipe is part of our series, “One Chicken, Three Recipes.” Where we do exactly as the title describes and show you how to utilize an entire chicken without wasting a thing. Check out our other low fodmap chicken recipes as part of this series:
Mee Siam – Thai Low FODMAP Noodles
Low FODMAP Slow Cooker Chicken
Looking for a low fodmap broth? Check out this delicious and healthy bone broth without onion or garlic:
Low Fodmap Chicken Broth
Make this flavor-packed low fodmap chicken broth with only three ingredients
Ingredients
- 70 g ginger (bruised)
- 5 g coriander/cilantro (Another herb of your choice)
- 1 chicken carcass or chicken bones (ours was 550 g)
- 2 liters cold water
- 1 1/2 tsp salt
- 1 tsp sugar
Instructions
On medium-high heat, add a tbsp of oil to a soup pot or a dutch oven. When the oil reaches temperature but not smoking point, add in your chicken carcass.
Cook the pieces for about 5-10 minutes to achieve deep brown caramelization. Do not worry about 'overcooking' the chicken and remember, color is flavor!
(If you are using whole spices or thyme/rosemary in place of coriander/cilantro, now is the time to add it).
When you are happy with the degree of caramelization on the chicken pieces, slowly add 2 liters of cold water into the pot.
Scrape down the sides and make sure to get all the brown bits.
Simmer for 10 minutes and allow the liquid to come to a boil.
After 10 minutes, you will start to see foam rise to the top. Use a sieve to remove any impurities (remember to rinse the sieve between scoops).
Let the broth boil for another 10 minutes while continuing to remove impurities. Repeat until there is no more.
If you are using coriander or cilantro, now is the time to add your bouquet. Let the stock boil for another 5 minutes and turn off the heat.
Notes
This recipe is part of our series, “One Chicken, Three Recipes.” Where we do exactly as the title describes and show you how to utilize an entire chicken without wasting a thing.
- If you are replacing the cilantro or coriander in this recipe with another herb, add it at the beginning of the recipe instead of the end. Coriander/cilantro is a leafy herb that imparts flavor quickly but woody herbs like rosemary and thyme benefit from longer cooking times.
- Start with cold water for a clear broth.
- Use a sieve instead of a spoon to remove impurities.
- Tie your herbs into a bouquet for easy removal or add spices into a tea bag.
- Read the post for a visual guide on how to break down an entire chicken.
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