Easy Homemade Low FODMAP Chicken Stock

Prep Time 10 mins

Cook Time 3 hrs

Total Time 3 hrs 10 mins

Description

Making your own low FODMAP chicken stock ensures you get maximum flavor without stomach discomfort. This homemade version is free from high-FODMAP ingredients like onion and garlic but still rich and nourishing. Ideal for soups, risottos, and casseroles, this stock is simple, and freezer-friendly, making it a staple for FODMAP-conscious families!

Ingredients

1 whole chicken carcass (or 2-4 chicken legs or wings)
2 medium carrots (roughly chopped)
1 leek green tops only (sliced)
4 spring onions (green tops only) (chopped)
100 g green beans
15 g fresh parsley
10 g fresh thyme
2 bay leaves
10 peppercorns
1 tbsp garlic-infused olive oil
2.5 litres water
1 tbsp salt (adjust to taste)

Instructions

1
Preheat oven to 200°C (400°F). Place the chicken carcass, wings, or legs on a baking tray and roast for 25 minutes until golden. (This step enhances the depth of flavour but can be skipped for a lighter stock.)
2
In a large pot, heat 1 tbsp garlic infused oil over medium heat. Add carrots, leek tops, beans and spring onion. Sauté for 3- 5 minutes until slightly softened.
3
Add the roasted chicken bones (or raw if skipping the roasting step) along with parsley, thyme, bay leaves, and peppercorns. Pour in 2.5L water and bring to a gentle boil.
4
Reduce heat to low, cover partially, and simmer for 2.5 to 3 hours. Skim off any foam or impurities that rise to the surface.
5
Use a fine-mesh sieve to strain the stock into a large bowl. Press down on the bones and vegetables to extract all the flavour. Discard solids.
6
Let the stock cool completely before transferring to jars, bottles, or freezer-safe containers.

Keywords: Low FODMAP chicken stock, homemade FODMAP-friendly broth, IBS-friendly chicken stock, easy homemade chicken stock, budget-friendly chicken broth, onion-free chicken stock, garlic-free broth, gut-friendly recipes, low FODMAP meal prep, family-friendly low FODMAP recipes, Low FODMAP recipe

Storage & Freezing Tips

✔ Fridge: Store in an airtight container for up to 5 days.
✔ Freezer: Freeze in portions (ice cube trays or 500ml containers) for up to 3 months.
✔ Fat Removal Tip: Once chilled, a layer of fat may form on top—skim it off for a lighter broth, or mix it in for richness.

Budget & Meal Prep Tips

💰 Use leftover bones – Save chicken carcasses and bones from roasts in a freezer bag until you have enough to make stock.
🥘 Boost the flavor – Add a splash of lemon juice or a parmesan rind while simmering for extra depth.
🍽️ Make it in bulk – Double the recipe and freeze portions for quick and easy meals.