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Low FODMAP- chicken-stock

Low FODMAP Chicken Stock

This Chicken Stock is low FODMAP and will help you create a myriad of other suitable dishes to enjoy even during the Elimination phase.

Low FODMAP Serving Size Info: Makes about 4 quarts (3.8 L); 8, 2-cup (240 ml) servings

Course: Basic, Soup
Cuisine: American
Prep Time: 15 minutes
Cook Time: 3 hours 15 minutes
Total Time: 3 hours 30 minutes
Makes: 8 servings
Calories: 170 kcal
Author: Dédé Wilson


  • 6- pounds (2.7 kg) of chicken backs, or a 6-pound (2.7 kg) chicken, cut into pieces
  • 1 cup chopped leeks, green parts only
  • 2 medium carrots, scrubbed, peel intact, cut into 1-inch (2.5 cm) pieces
  • 2 medium parsnips, (225 g), peeled and cut into 1-inch (2.5 cm) pieces
  • 1 large bunch fresh flat leaf parsley
  • 10 medium sprigs of fresh thyme
  • 6 black peppercorns
  • 1 large bay leaf
  • 2 teaspoons kosher salt
  • Water


  1. Trim the chicken of most of its fat, reserving about 1 cup (240 ml) of fat pieces. Place reserved fat in bottom of 10 to 12 quart (9.5 L to 11.4 L) stockpot and cook over low-medium heat to render (melt) the fat. This might take a few minutes; don’t rush it; just melt the fat slowly. Add the leeks and sauté over medium heat, stirring often, for about 5 minutes or until leeks are beginning to soften but do not let them brown. Place carrots, parsnips, parsley, thyme, peppercorns, bay leaf and salt into pot, then add chicken pieces.
  2. Add water to cover solids by about 1-inch (2.5 cm). Cover pot and bring to simmer over medium heat; turn heat down adjusting to a low simmer and cook for 3 hours. Skim off any fat or froth that rises to the top during the first half hour. Check occasionally and add water if necessary to keep all solid ingredients just submerged.
  3. When stock is done, pour through a fine wire meshed strainer into a clean pot or container and set solids aside (see Tips). Allow stock to cool to room temperature, then refrigerate overnight. Skim all of the fat off of the surface, then divide stock into airtight storage containers. We find that 1-cup (240 ml) and 2-cup (480 ml) amounts are the most handy. We often also freeze some in ice cube trays, then pop the cubes out and store in the freezer in heavy zip-top bags. Stock can be refrigerated for up to 3 days or frozen for up to 6 months.



  • This stock is low-sodium. You can eliminate the salt altogether or increase to taste. 
  • After you strain out the solids the herbs and carrots should be discarded, but there might be some chicken meat, especially if you used a whole chicken to make the stock. Many folks believe all of the chicken flavor has leeched out into the stock, but we just can’t bear to throw this meat out. Try our Jam-Packed Veggie Chicken Nachos or give your dog a treat.


Nutrition Facts
Low FODMAP Chicken Stock
Amount Per Serving
Calories 170 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 400mg17%
Carbohydrates 17g6%
Sugar 5g6%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.