Low FODMAP Potato Soup Recipe

As the weather cools down, I tend to crave hearty soups that warm your body all over. However, canned soups and the low FODMAP diet do not go well together. Wheat flour, garlic and onion are frequent ingredients in ready-made soups, so the majority of them (almost all) will not work.

That’s where Progresso Tuscany Chicken BrothLow FODMAP Products comes in. I found this little low FODMAP gem through Pinterest. I haven’t yet found this in stores, so I buy it from AmazonLow FODMAP Products. This allows me to make a variety of soups without having to start the broth from scratch.

Low FODMAP Potato Soup Recipe

Low FODMAP Potato Soup Recipe


  • 6-8 Large Potatoes, Peeled & Cut into 1 Inch Squares
  • 2 32oz Containers of Progresso Tuscany Chicken BrothLow FODMAP Products
  • 1 Bunch of Raw Carrots, Diced (8-10 Large Carrots)
  • 1 Bunch of Green Onions, Diced (Green Part Only)
  • 1/4 Cup Fresh Chives, Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 2 Tablespoons Fresh Parsley, Diced
  • 3 teaspoons Kosher Salt
  • 2 teaspoons Pepper
  • 2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1 teaspoon Dried Basil
  • 1 teaspoon Dried Oregano
  • 1/2 Cup Shredded Parmesan Cheese
  • 1/2 Cup Rice Milk (or any other Lactose Free Milk), Warmed
  • Bacon, Cooked and Crumbled as Desired (optional)


  • Add Potatoes, Broth, Carrots, Green Onions and Chives into a large stock pot.
  • Bring mixture to a boil, stirring frequently.
  • Add Olive Oil, Parsley, Salt, Pepper, Asafoetida Powder, Basil and Oregano.
  • Reduce heat and simmer for about 30-40 minutes or until potatoes are tender, stirring occasionally.
  • Once potatoes have softened, remove from heat.
  • Mash the potatoes until well blended.
  • Add Milk and Parmesan Cheese and stir until well blended.
  • Stir in Bacon if planning to serve immediately. (It is not recommended that Bacon is added prior to freezing.)
  • Garnish with Parmesan Cheese and Chives or Parsley.
  • Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.


  • Many different items can be added to this soup to make it unique or a bit spicier. Let me know how you make it!

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


10 thoughts on “Low FODMAP Potato Soup Recipe

  1. I was very excited to hear of a low fodmap broth. I emailed Progresso to make sure that there are no onions or garlic in the broth and they confirmed that there are. Just thought I would let your readers know in case someone else has issues with these ingredients. I am wondering if maybe the amount is so small that it is not bothersome?

  2. Thank you so much! I had no idea where to begin. I just made your potatoe soup recipe and its delicious. I also used your lists of recommended foods to shop with. You are a blessing!!

  3. I am confused about the Garlic Infused Olive Oil. How can this work on the Fodmap plan when garlic is a huge no no. I love your balsamic salad dressing recipe. I have been on the fodmap diet for about 3 months now but the selection of foods I have been eating is really low. I am looking forward to trying some of your recipes.

      • Have you found the garlic infused olive oil at some grocery stores or do you need to order this online? Also I’m vegetarian so I’m assuming vegetable broth works too…

        • I have found the garlic infused oil one time in a store, but you can easily make the oil! If you google for a recipe you should fine one that tells you how to make it. I recommend just making a little, because it only keeps a couple days in the refrigerator when you make it at home.

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