Here’s my go-to low FODMAP lasagna soup recipe that brings all the comfort of traditional lasagna without the usual tummy troubles. It’s a cozy blend of gluten-free noodles, seasoned ground beef, and perfectly spiced tomato broth that comes together in one pot.
This soup has become a regular in our weekly dinner rotation, especially on busy weeknights when I need something quick but satisfying. I always make a big batch because my family loves having the leftovers for lunch the next day. And honestly, it tastes even better reheated!
Why You’ll Love This Lasagna Soup
- FODMAP-friendly comfort food – Finally, a lasagna option that won’t upset sensitive stomachs! This soup gives you all the Italian flavors you crave while staying within low FODMAP guidelines.
- Quick weeknight dinner – Ready in under an hour, this soup is perfect for busy evenings when you want something warming but don’t have time for traditional lasagna.
- One-pot meal – Everything cooks in a single pot, which means less cleanup and more time to enjoy your evening.
- Lighter alternative – You get all the satisfaction of traditional lasagna but in a lighter, brothier form that’s packed with spinach and lean ground chicken.
What Kind of Ground Chicken Should I Use?
For lasagna soup, both ground chicken breast and ground chicken thigh meat will work great, though they each bring something different to the table. Ground chicken breast is leaner and creates a lighter soup, while ground chicken thigh provides more flavor and stays a bit more tender during cooking. If you’re buying pre-packaged ground chicken, check the label – it’s often a mix of both white and dark meat, which gives you the best of both worlds. Just make sure your ground chicken is fresh and hasn’t been sitting in the fridge for too long, and don’t overwork the meat when you’re breaking it up in the pot to keep it from getting tough.
Options for Substitutions
Following a low FODMAP diet doesn’t mean you can’t be flexible with this recipe! Here are some safe swaps you can try:
- Garlic-infused olive oil: If you can’t find garlic-infused oil, you can make your own by warming regular olive oil with garlic cloves (remove them before using) or use regular olive oil with a pinch of asafoetida powder for a garlic-like flavor.
- Ground chicken: Feel free to use ground turkey, lean ground beef, or ground pork. For a vegetarian version, try firm tofu crumbles or tempeh (check FODMAP ratings for portions).
- Gluten-free lasagna noodles: Any gluten-free short pasta will work here – try penne, rotini, or even rice noodles. Just adjust cooking time according to package instructions.
- Baby spinach: You can swap spinach with other low FODMAP greens like swiss chard or the green parts of bok choy. Kale works too, but add it earlier in the cooking process as it takes longer to soften.
- Tomato basil sauce: Make sure to use a low FODMAP certified sauce, or you can make your own using canned tomatoes and low FODMAP seasonings. If using regular sauce, check ingredients for onion and garlic.
- Fresh basil: If fresh basil isn’t available, use 1 tablespoon dried basil, or try fresh parsley as an alternative garnish.
Watch Out for These Mistakes While Cooking
The biggest challenge when making lasagna soup is preventing the gluten-free noodles from becoming mushy – unlike regular pasta, they can break down quickly, so add them just 8-10 minutes before serving and cook until they’re barely al dente.
Getting the right consistency is crucial, so avoid adding all the broth at once; start with 3 cups and add more as needed, since gluten-free pasta often releases more starch and can thicken the soup more than expected.
To keep the spinach bright and fresh-tasting, stir it in right at the end of cooking when you turn off the heat – the residual warmth will wilt it perfectly without making it stringy or overcooked.
For the best flavor development, don’t rush the initial cooking of the ground chicken – take time to brown it properly in the garlic-infused oil, creating a flavorful base that will make your soup taste like it’s been simmering all day.
What to Serve With Lasagna Soup?
Since this low FODMAP lasagna soup is already packed with pasta and protein, you’ll want to keep the sides simple and light. A crisp green salad with arugula, cucumber, and a light vinaigrette makes the perfect fresh companion to this cozy soup. For something warm and crunchy, try some gluten-free garlic bread made with garlic-infused butter (to keep it low FODMAP friendly). You could also roast some low FODMAP vegetables like carrots, zucchini, or bell peppers to add more color and nutrition to your meal – just toss them with olive oil and Italian herbs to match the soup’s flavors.
Storage Instructions
Keep Fresh: This cozy lasagna soup stays good in the fridge for up to 4 days when stored in an airtight container. Just keep in mind that the noodles might absorb more liquid as it sits, making the soup thicker – which isn’t necessarily a bad thing! If you’re meal prepping, you can store the cooked noodles separately to keep them from getting too soft.
Freeze: Want to save some for later? Let the soup cool completely, then pop it in freezer-safe containers for up to 3 months. I prefer to freeze it without the noodles and spinach, then add fresh ones when reheating – this keeps everything tasting fresh and maintains the perfect texture.
Reheat: To warm up your soup, simply heat it on the stovetop over medium heat until hot, stirring occasionally. If it’s too thick after storage, just add a splash of broth to reach your desired consistency. For single servings, the microwave works great too – heat in 1-minute intervals, stirring between each.
| Preparation Time | 10-15 minutes |
| Cooking Time | 31-40 minutes |
| Total Time | 41-55 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 60-70 g
- Fat: 30-35 g
- Carbohydrates: 80-90 g
Ingredients
- 1/4 tsp salt
- fresh basil leaves (for garnish, torn or roughly chopped)
- 1 jar tomato basil sauce (choose a low-FODMAP brand like Prego Sensitive Recipe)
- 14.5 oz diced tomatoes
- 2 tbsp dried oregano
- 1/4 tsp black pepper (freshly ground, for best flavor)
- 1 tbsp garlic-infused olive oil (FODY is a great brand for low-FODMAP oils!)
- 1 lb ground chicken (I prefer Perdue ground chicken breast for a leaner option)
- 2 tbsp Italian spice mix
- 8 oz gluten-free lasagna noodles (broken into 1-2 inch pieces)
- 4 cups vegetable broth
- 2 handfuls baby spinach
Step 1: Cook the Ground Chicken
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the ground chicken to the pot and cook while stirring occasionally for about 6 minutes until it’s browned and cooked through.
Step 2: Prepare the Base of the Soup
Once the chicken is cooked, add the diced tomatoes, tomato basil sauce, vegetable broth, oregano, Italian seasoning, salt, and pepper to the pot.
Stir everything together and bring the mixture to a boil.
Once boiling, cover the pot and reduce the heat to low.
Allow it to simmer for about 10 minutes to let the flavors meld together.
Step 3: Add the Noodles
After the base has simmered, add the noodles to the soup.
Cover the pot again and let the noodles cook in the simmering soup for about 15 minutes until they’re tender and have absorbed some of the delicious flavors.
Step 4: Incorporate the Spinach
Give the soup a good stir and add the two handfuls of spinach.
Stir until the spinach is wilted and well incorporated into the soup.
This should only take a few minutes.
Step 5: Serve and Garnish
Serve the soup warm in individual bowls.
Top with fresh basil for a fragrant garnish.
If you wish, you can also sprinkle some parmesan or mozzarella cheese on top for an extra layer of flavor.
Enjoy your comforting bowl of soup!
