Gluten Free Cream of Chicken Soup Recipe (Dairy free, low FODMAP)

Who could say no to a lovely, creamy bowl of gluten free cream of chicken soup? Well, sadly me and Mark usually have to say no to 99% of soups unless they’re dairy free and low FODMAP too!

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

But being the determined folk we are, we tried a billion gluten free cream of chicken soup recipes and took our favourite parts from each of them to create our ultimate gluten free, dairy free and low FODMAP recipe. Cream of chicken soup is Mark’s favourite soup, yet before we came up with this recipe, he hadn’t eaten it in 7 years… 7 years! That’s a long time to go without something you used to love and we couldn’t have that now, could we?

In case you’re wondering, me and Mark both can’t tolerate onion or garlic because they’re both high FODMAP foods. There’s certainly nothing wrong with eating them if you can tolerate them (lucky you!) but for me and Mark with IBS, it’s a one way ticket to lying horizontal on the sofa with a hot water bottle until further notice. Sadly, that means for us that, if say we did find a gluten free cream of chicken soup that somehow miraculously happened to be dairy free too (I’d probably sooner win the lottery), we still wouldn’t be able to eat it because of onions and garlic. So instead of just complaining and screaming into the sky “why me?!!!!!!” as the camera dramatically zooms out, we decided to just make our own. Much less dramatic, right?

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

Allergen friendly food has taken a massive leap in the last five years, but our ‘no onion, no garlic’ request still hasn’t progressed much in the world. The only pre-prepared food we can buy are things that are ‘accidentally low FODMAP’ (in the sense that they don’t contain garlic or onion etc. by chance) and it’s extremely lucky to find something that falls under that category to start with. But for anyone wondering if removing garlic and onion from every meal means that you’re left with flavourless, tasteless food… hell no! Instead of using regular flavourless oil, we use garlic-infused olive oil and if a recipe calls for onion, we use chives.

It has a lovely, creamy, thick texture and the taste is unrivaled by any gluten free cream of chicken soup recipes I’ve ever tried. The use of salt and pepper (salt especially) is integral to the overall flavour so make sure you add to suit your taste. I’d recommend trying it once it’s all blended before adding your seasoning a little at a time until you’re happy. A little pink Himalayan salt in moderation can really bring out the amazing chicken flavour even more, so that’s my top tip for this recipe ๐Ÿ™‚

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

But whilst making your own gluten free cream of chicken soup from scratch can seem like a bit of a mission, once you’ve got everything prepared and chopped, is it just literally a matter of adding the ingredients one after another to a saucepan before blending it all up at the end. It’s hardly what I’d call elaborate or tricky! Plus, it’s so worth making this in large batches if your saucepan is big enough and freezing it for another week’s dinner. Our freezer is literally full of gluten free cream of chicken soup at any given time of the week! Here’s our recipe, we hope you really enjoy making it and eating it!

Gluten Free Cream of Chicken Soup (Dairy free, low FODMAP)
Serves 2
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  1. * 3 large chicken thighs (or 4 regular sized chicken thighs)
  2. * 1 carrot
  3. * 1 potato
  4. * 800ml chicken stock
  5. * 200ml dairy free milk
  6. * 50g dairy free margarine
  7. * 2 tbsp gluten free flour
  8. * handful of fresh parsley, chopped
  9. * handful of fresh chives, chopped
  1. 1) Prepare your vegetables, herbs and chicken thighs (Peel and chop!).
  2. 2) In a large saucepan, gently melt your dairy free margarine and fry your chopped potato and carrot for a couple of minutes.
  3. 3) Add 2 tbsp of gluten free flour, coat your vegetables and keep on a low/medium heat for a further minute - keep moving the veg around in the pan.
  4. 4) Add your chicken stock and milk, stir.
  5. 5) Next add your chopped chicken thighs as well as the parsley and chives.
  6. 6) Bring to boil and then turn down to simmer for 20 minutes - the chicken will be cooked and the vegetable nice and soft.
  7. 7) Remove from the heat and blend using a hand blender. It should be smooth and relatively thick.
  8. 8) Season with salt and pepper to taste.
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.
Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

So, thanks for visiting the home of my gluten free cream of chicken soup recipe! If you’ve tried it, please let me know how you got on by leaving me a Facebook comment below or on Facebook/Twitter and Iโ€™ll try my best to answer any questions you may have too ๐Ÿ™‚

Thanks for reading,

Becky xxx

Oh and don’t forget to pin this before you leave! 

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)


Gluten Free Herb-Crusted Cod with Homemade Tartar Sauce

Mark first made me this wonderful gluten free herb-crusted cod a few months ago and we’ve never looked back. We usually opt for the simplicity of cooking pan-fried seabass or salmon grilled to crispy perfection, but when opting for cod and haddock, a little extra love is definitely required.

gluten free herb-crusted cod recipe

You rarely see cod or haddock outside of battered fish and chips, but Mark was determined to put it back on our menu one way or another – and here we are! Our gluten free herb-crusted cod is so quick and easy to throw together and the herb crumb goes well with pretty much any white fish, as well as salmon too. However, the go-to fish of choice for this dish for us has always been a cod or haddock fillet (skin entirely optional but trust me, it’s beautiful on haddock) as the slightly more subtle flavour is brought out so well by the golden, herby gluten free breadcrumbs. I’m sure you won’t be surprised to hear that our gluten free herb-crusted cod has been a weekly occurrence ever since the first! We usually serve it up with roasted sweet potato cubes, seasoned with mixed herbs, garlic-infused olive oil and salt and pepper.

Cooking from scratch is a daily occurrence too in our household as the ever-growing list of things that my stomach refuses to tolerate seems to continually grow day by day. Whilst you may know me as Gluten Free Cuppa Tea, I may as well be called Low FODMAP Cuppa Tea as well these days (doesn’t quite have the same ring to it, does it?) That means, no onion, no garlic, amongst a bunch of other things that you won’t find in this dish, or even in my homemade tartar sauce. Over the two years, me and Mark have learned of the beauty that is garlic-infused olive oil (instead of using garlic) and fresh chives (instead of onion). It’s this life-changing discovery that lead to the creation of our super quick low FODMAP tartar sauce too!

gluten free herb-crusted cod recipe

Whilst shop bought tartar sauce can sometimes be free of gluten (but maybe not gluten free), you’ll often find garlic and a bunch of added sugar too which always doesn’t agree with me too well. Mark, being the amazing boyfriend he is, of course couldn’t make me gluten free herb-crusted cod without also providing me with tartar sauce… “It’d be a crime!” he said and I totally agree. So that’s how our super quick tartar sauce was first created. I say ‘super quick’ because making tartar sauce 100% from scratch not only takes bloody ages, but it’s also totally unnecessary. We simply add a few freshly chopped ingredients to a healthy dose of dairy-free mayonnaise and boom – you’ve got low FODMAP, low sugar tartar sauce in under 5 minutes.

gluten free herb-crusted cod recipe

Since the same herbs are used in both the gluten free herb-crust and the low FODMAP tartar sauce, preparation is pretty simple. Once you’ve then chopped up some capers and gherkins too, your prep is all done! That just leaves you needing two bowls: one to mix the gluten free breadcrumbs and herbs, using the other to mix together the mayonnaise, herbs and gherkins/capers. A lot of people don’t know this, but I run my blog alongside a full-time 9-5 job so cooking has to always be quick and convenient for me, even when cooking (almost) from scratch! Anyway, here’s the recipe and I hope you enjoy it as much as Mark and myself do every week.

Gluten Free Herb-Crusted Cod with homemade Tartar Sauce.
Serves 2
Gluten free, dairy free, low FODMAP.
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For the gluten free herb crusted fish
  1. * 2 cod/haddock fillets
  2. * 3 tsp dried parsley
  3. * 2 tbsp freshly chopped chives
  4. * 40g of gluten free breadcrumbs
  5. * 1/2 tsp pepper
  6. * 1 tsp salt
  7. * Drizzle of garlic-infused olive oil
For the tartar sauce
  1. * 200g mayonnaise (ensure it's dairy free & low sugar)
  2. * 1 tsp dried parsley
  3. * 1 tsp chopped chives
  4. * 2 tbsp chopped capers
  5. * 2 tbsp chopped gherkins
  6. * 1 tsp garlic-infused olive oil
  1. 1) Start by finely chopping the chives, capers and gerkins.
  2. 2) Grab a bowl and begin to combine the ingredients for your gluten free herb crust. Add the breadcrumbs, dried parsley, fresh chives, salt and pepper to your bowl and mix thoroughly.
  3. 3) Take your fish fillet and coat both sides in garlic-infused olive oil and place onto a baking tray.
  4. 4) Lightly dust your gluten free herb crust mixture on top of the fish fillet.
  5. 5) Bake in the oven for a strict 12 minutes at 200 degrees fan.
  6. 6) While your fish is in the oven, it's time to make your tartar sauce! Grab another bowl and add the capers, gerkins, dried parsley and chives before adding in your mayonnaise and garlic-infused olive oil. Mix thoroughly and set aside until serving.
  7. 7) After 12 minutes, remove your fish from the oven and plate up. I usually serve mine with roasted sweet potato cubes seasoned with salt, pepper and mixed herbs as well as a little extra garlic-infused olive oil.
  8. 8) Enjoy!
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.
gluten free herb-crusted cod recipe

So thanks for stopping by to take a peek at my gluten free herb-crusted cod (or haddock!) recipe. I can’t emphasise enough how quick and easy this is to make and I guess that’s what I want to do with my blog… just try and prove that cooking allergen-friendly and low FODMAP food doesn’t have to be any more awkward or time consuming than cooking ‘normal’ food! Please do let me know if you try this recipe by leaving a comment below, or on Facebook/Twitter and I’ll try my best to answer any questions you may have too ๐Ÿ™‚

Thanks for reading,

Becky xxx

Oh, and donโ€™t forget to pin this before you leave ๐Ÿ™‚



RECIPE: Vegan & Gluten Free Satay Noodles

One of my favourite Asian dishes is satay noodles. However, many are not suitable for those unable to eat gluten. That’s why I created my very own gluten free satay sauce – it’s perfect to put into my gluten free satay noodles. The flavours in this dish are so delicious it’s the perfect vegan satay meal too. It’s up to you whether you want to put meat in or not.

I absolutely love satay. Essentially, to me it seems like I’m just getting to cover my food in a spicy peanut butter! Actually, that doesn’t make it sound all that great, but it is! I hadn’t really eaten a lot of satay dishes until sometime last year, but now I am addicted.

A turning point for me with satay was visiting Amsterdam. For some reason Amsterdam seems to be the home of satay… for one there seems to be an influx of Indonesian restaurants, but as well as that, a huge amount of eateries seem to offer satay as standard. I don’t know why they do, but I visiting Amsterdam is even more awesome as a result! (On that note… check out my Guide to Eating Gluten Free in Amsterdam!)

Anyway, a good satay sauce will usually contain soy sauce which of course isn’t gluten free as standard. So, to make a gluten free satay sauce you will require some gluten free soy sauce (very accessible these days!). Other than that, all you need is some good quality peanut butter, coconut milk, a little garlic infused oil & some chilli to taste.. it tastes great with a bit of a kick.


In terms of noodles, I like to buy noodles fresh which you can do in Tesco. Rice noodles are the way forward, & you can use the very thin ones or flat ones. Personally, I prefer flat noodles, so I usually go for them.

Veg wise, literally go mad (or not), choose whatever you fancy. As I mentioned this can very easily be both a vegan satay noodles recipes & a gluten free satay noodles recipe, but… it can also just as easily contain chicken. Chicken Satay in my opinion is delicious so feel free to give that a try too!

So, lets get stuck into this very simple recipe for gluten free satay noodles!

Gluten Free Satay Noodles
Delicious Gluten Free Satay Noodles with the option of having it veggie/vegan or with chicken!
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  1. 150g Peanut Butter
  2. 1 Tsp Gluten Free Soy Sauce
  3. 200ml Coconut Milk
  4. 1 Tsp Garlic Infused Oil
  5. 1 Tsp Chilli Paste (or finely chopped chilli) to taste
  6. Flat Rice Noodles (I buy mine fresh in Tesco)
  7. Stir Fry Vegetables (Whatever you fancy, I used 1/2 Carrot & a handful of Mange Tout)
  8. Generous handful of Bean Sprouts
  9. Crushed Peanuts (for serving)
  10. Chilli Flakes (for serving)
  11. Lime
  12. 2 Chicken Breasts (optional)
  1. 1) Mix together your peanut putter, gluten free soy sauce, garlic infused olive oil, chilli paste & coconut milk in a bowl. (You can add some extra chilli flakes for a little extra heat if you fancy!)
  2. 2) Pour your mixture into a small saucepan & heat gently for about 10 minutes until reduced a little, but not too thick. (Keep warm on a very low heat till needed)
  3. 3) Heat up your wok & add the peanut oil.
  4. 4) Once heated, add your stir fry vegetables (if you are using chicken add at this stage chicken and cook until sealed)
  5. 5) Once vegetables are to the level you like them cooked, add your rice noodles. Leave to cook for a few minutes, tossing them in the wok with your veg all the time.
  6. 6) Next pour over your satay sauce, stir it into your noodles & veg. (I often find it easiest to use chop sticks or tongs to move the noodles around to make sure the satay sauce spreads and is well incorporated) Cook at this point for a couple of minutes.
  7. 7) Add a handful or two of bean sprouts, cook for a further minute or so.
  8. 8) Take off the heat & serve immediately.
  9. 9) I like to squeeze lots of fresh lime juice, add some crushed peanuts & chilli to the top.
  10. 10) Enjoy!
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.

So there you have it, this is such a simple recipe that is very quick to rustle up. It’s perfect for a quick dinner after work, but equally it makes for a delicious meal if you have friends coming round. I guarantee they will be impressed. I’ve made this for a few people & they all love it.

Let me know if you get the chance to try out my gluten free satay noodles. It’s certainly a firm favourite in our dinner menu schedule! What’s a firm favourite dinner in your house? Share your recipes! Just drop a comment below, or on Facebook/Twitter.

Thanks for reading,

Becky xxx

RECIPE: Gluten Free Chinese Chicken Curry – Takeaway Style!

If you’ve quit gluten for good, one thing you’ll immediately miss is Chinese takeaway. One of Becky’s favourites was Chinese chicken curry so I decided to make it for her, takeaway style and 100% gluten free!

gluten free chinese chicken curry

If you’re coeliac or gluten intolerant, then soy sauce alongside batter and the potential for cross contamination makes Chinese takeaway a massive no no. If you’ve got IBS then the presence of onion is a big issue too, which is why me and Becky haven’t placed an order in quite some years!

Of course, we’re not all fortunate enough to live next to the best gluten free Chinese restaurant in Manchester, Sweet Mandarin, are we?! Plus, you’ll regularly find that a lot of Chinese takeaways aren’t overly hot on the subject of food intolerances either. Every now and then I like to try and surprise Becky with something she hasn’t had in years… and it must have turned out well or she wouldn’t let me post it on the blog! Introducing my gluten free Chinese chicken curry!

gluten free chinese chicken curry

If you’ve never even had the pleasure of a Chinese chicken curry from your local takeaway, then the sauce should be rich with subtle Oriental flavours, slightly thickened with a mild heat throughout. The little kick of ginger adds that signature taste to the dish and works wonders alongside the heat of the curry powder and chilli flakes. It’s commonly made with thigh meat which gives the sauce a rich flavour and stops the chicken from becoming too dry when simmering.

We love Asian cooking and if you lovely readers of Becky’s blog request so, I’d love to continue replicating popular Chinese takeaway dishes for all of you to enjoy. How about sweet and sour balls? Or sesame prawn toast? Write in the comments if there’s any other dishes you miss from the takeaway menu! Until then, here’s my recipe for gluten free Chinese chicken curry! Enjoy.

gluten free chinese chicken curry

Gluten Free Chinese Chicken Curry - Takeaway Style!
Serves 2
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  1. 2 tbsp coconut oil (I use Vita Coco Coconut Oil)
  2. 1 carrot
  3. 4-6 chicken thighs (boneless/skinless)
  4. 2 tbsp gluten free plain flour
  5. 400ml gluten free chicken stock (I use 1 Knorr Chicken Stock Cube)
  6. A dash of gluten free soy sauce
  7. 2 heaped tsp of mild curry powder
  8. 1/2 tsp ground ginger
  9. 1/2 tsp chilli flakes
  10. A pinch of ground star anise (optional)
  11. A pinch of ground cumin
  12. A few slices of green chilli (optional - if you don't want it hot I wouldn't say this is necessary)
  13. Handful of frozen peas (this gives it an authentic 'Chinese takeaway' look - but isn't neccessary)
  14. Handful of chives, chopped
  1. Chop your carrot & chicken thighs.
  2. Heat the coconut oil till hot then add the chopped carrots to the wok.
  3. Fry over a high heat for about 3 minutes.
  4. Turn the heat down a little & add your chicken thighs, seal them.
  5. Once the thighs are sealed add all of the spices and gluten free flour to the wok.
  6. Cook over a gentle heat for a minute, stirring constantly.
  7. Pour in the chicken stock and gluten free soy sauce to the mixture.
  8. Then add your handful of frozen peas.
  9. Stir well then cook over a medium heat for a little over 12 mins, stirring regularly.
  10. Once cooked and the sauce is to the thickness you desire, take off the heat & serve up with some steamed rice & some freshly chopped chives.
  11. Enjoy!
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.
If you enjoyed this post, be sure to leave Becky a comment below as she loves reading them! Did you make this recipe? Then be sure to send her a photo on Facebook, Twitter or Instagram because that makes her day too!

Thanks for reading,
Mark x