Looking for a low FODMAP friendly soup to make at home? This dietitian approved low FODMAP broccoli and cheddar soup is creamy, delicious, and easy to make, too. Try making a big batch for the freezer!
When people think of the low FODMAP diet, they think they can no longer enjoy dairy, or cruciferous vegetables! This makes it difficult to find low FODMAP soup recipes that work! As an IBS dietitian I am here to tell you, you still can! You just have to watch portion sizes and the form of the food. Here’s another of my favourite homemade low FODMAP soups.
Which part of broccoli is high FODMAP?
While broccoli stalks are high in FODMAPs, the ‘tree tops’ or heads, are low in FODMAPs.
Can you have dairy on a low FODMAP diet?
When it comes to dairy, we like to choose low lactose dairy. Lactose free milk is still cow dairy, but contains an enzyme in it to break down the lactose, so it’s low FODMAP. Additionally, hard cheeses like the cheddar cheese used in this low FODMAP soup recipe contain very little lactose, so are FODMAP friendly.
Is chicken broth low FODMAP?
Many store bought chicken broths are not low FODMAP, due to the onion & garlic they commonly contain. However, there are some low FODMAP options out there. We like to use Campbell’s brand because it doesn’t contain those things.
What can I pair with broccoli cheddar soup?
Some options for what to pair with your broccoli cheddar soup include: dipping crusty gluten-free bread into your soup. Or, broccoli cheddar soup poured over a small bowl of rice. It could also be paired with some roasted veggies or baked potatoes. You can also serve this broccoli cheddar soup as a side dish with a dinner entree. For example, this healthy broccoli cheddar soup would be delicious alongside this low FODMAP lemon herb chicken recipe.
Eating low FODMAP doesn’t have to be hard, and you don’t have to give up your favourite foods. Instead, think of it as a ‘swap this for that’! Trust me – no one will know the difference!
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
Low FODMAP-Friendly Broccoli Cheddar Soup
- 2 Tbsp olive oil
- 1 Tbsp flour
- 2 cups broccoli florets (think tree tops, not the trunks)
- 2 cups low FODMAP chicken broth (we used Campbells)
- 1 cup lactose free milk
- ¼ cup cheddar cheese
- In a pot add oil and flour
- Stir for 2-3 minutes until bubbly and starting to brown
- Add broth and broccoli heads
- Simmer until broccoli is soft, stirring regularly as the soup thickens (about 5-10 minutes)
- Add milk
- Puree with handheld emulsifier or in a blender, or if you prefer a chunky soup, simmer the soup a bit longer until you can break up the broccoli heads with a fork.
- You may need to add more water to desired thickness, or salt and pepper to taste.
- Melt in cheddar cheese & enjoy!
**Last reviewed February 2022 for Monash FODMAP portions