Go Back

Low FODMAP Salmon Chowder

Our Low FODMAP Salmon Chowder combines heart-healthy salmon with low FODMAP amounts of celery, leek and scallion greens, carrots, stock, coconut milk, bay leaf and thyme. And, this hearty. Comforting chowder can be on the table in about 30 minutes.

Course: Main Course, Soup
Cuisine: American
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Makes: 4 Servings
Calories: 569 kcal
Author: Dédé Wilson


  • 2 tablespoons Low FODMAP Onion-Infused Oil or extra-virgin olive oil
  • 1 cup (64 g) chopped scallions, green parts only
  • ½ cup (36 g) finely chopped leeks, green parts only
  • 4 cups (960 ml) UHT unsweetened coconut milk
  • 2 cups (480 ml) low FODMAP stock – fish (clam) or chicken
  • 1- pound (455 g) celeriac, peeled and cut into large dice
  • 1- pound (455 g) Yukon gold potatoes, peeled and cut into large dice
  • 3 medium carrots, trimmed, peeled and cut crosswise into ½-inch rounds
  • 1 bay leaf
  • ½ teaspoon dried thyme
  • 1- pound (455 g) skinned salmon, preferably Atlantic, cut into large chunks
  • Kosher salt
  • Freshly ground black pepper


  1. Heat oil in a large soup pot or Dutch oven over low-medium heat until shimmering. Add scallion and leek greens and sauté until softened but not browned, just a few minutes, then add coconut milk, stock, celeriac and potato dice, carrots, bay leaf and thyme and stir everything together well. Bring to a simmer and cook until celeriac and potatoes are tender, about 10 minutes.
  2. Add the fish and continue to simmer until fish is opaque and cooked through; this will be about 5 minutes. Taste and season with salt and pepper; serve immediately.



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Celeriac: Also known as celery root and knob celery; it is a variety related to the common celery you are probably familiar with. Monash has lab tested celeriac and it is low FODMAP in 75 g amounts. It is helpful to note that it does not become Moderate for FODMAPs until it reaches 350 g, which is quite a lot.
  • Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements:

• Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
• UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
• Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
• They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested.

There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.

  • Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Salmon Chowder
Amount Per Serving
Calories 569 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 47g16%
Fiber 3g12%
Sugar 5g6%
Protein 33g66%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.