FODMAP Friendly Salmon Chowder

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FODMAP Salmon ChowderThis salmon chowder recipe is missing some surprising ingredients! Onions and garlic are two of the most challenging foods to eliminate for the FODMAP diet, and two of the most critical! Enter Asafoetida, the perfect spice to add flavors of onion and garlic without using the vegetables themselves. This intensely pungent spice fills the gap nicely when you have to eliminate these essential ingredients. It infuses loads of flavor into this chowder alongside Herbes de Provence and urfa biber. You won’t believe we’ve left out the onion and garlic.

Baking the sweet potato and roasting the vegetables before adding them to the soup intensifies their flavor, and we’ve added a sprinkle of spice to each step to really spread the flavors around.

FODMAP Friendly Salmon Chowder

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FODMAP Friendly Salmon Chowder


  • 4 Yukon Gold potatoes, about 1 1/2 pounds, diced
  • 1 medium sweet potato
  • 2 Turkish bay leaves
  • 1 teaspoon Utah basin salt, divided
  • 1 teaspoon asafoetida, divided
  • 3 tablespoons butter, divided
  • 1 can yellow corn
  • 1 large red bell pepper, diced
  • 2 teaspoons Herbes de Provence, divided
  • 1 teaspoon urfa biber
  • 1 1/2 pounds wild sockeye salmon fillet, skin removed


  1. Preheat the oven to 425 degrees. Scrub the sweet potato and pierce on both sides with a fork. Bake the sweet potato for 45 minutes, until you can easily insert a fork all the way through.
  2. Meanwhile, cut up the Yukon gold potatoes into 1" pieces. Transfer the potatoes to a large pot and cover with water. Add a pinch of salt and the bay leaves. Bring to a boil and lower heat immediately. Simmer about 10 minutes until the potatoes are fork tender. Allow to cool slightly.
  3. Melt 2 tablespoons of butter. In a medium bowl, toss together the corn, bell pepper, melted butter, 1/2 teaspoon asafoetida and 1/2 teaspoon salt. Transfer the vegetable mixture to a rimmed sheet pan.
  4. When the sweet potato comes out of the oven, roast the vegetables in the oven for 15 minutes, stirring once half way through the cooking time, until lightly browned.
  5. When it is cool enough to handle, remove the peel from the sweet potato, cut into 1" pieces, and add it to the soup pot with the cooked potatoes. Remove the bay leaves from the pot and use an immersion blender to puree the soup.
  6. Return the pot to the stovetop over low heat. Add 1/2 teaspoon asafoetida, 1/2 teaspoon salt, 2 teaspoons Herbes de Provence, 1 teaspoon urfa biber and 1 tablespoon butter. Cook over low heat for 10-15 minutes to bring the flavors together. This chowder is very thick, so add water to make it your desired consistency.
  7. Slice the salmon into 2" strips and add the salmon and roasted vegetables. Continue cooking, stirring occasionally until the fish is just cooked through, about 5 minutes.
  8. Serve with a mixed green salad and crusty gluten-free bread.


Green beans are another FODMAP friendly vegetable that can be added to the chowder or served on the side.

If you’re looking for more Salmon recipes to try, then check out our recipe for Sassy Bourbon-Honey Filets!


  1. Kay Douglas says:

    As a Fodmapper, I appreciate the tip about asafoetida. However, I recommend that you don’t include gluten-free anything in a recipe that’s fodmap-friendly. The only grain that’s truly fodmap-friendly is rice. (No fructans, which are long-chain molecules of fructose.) Most gluten-free baked goods use alternative grains that can range from problematic for us Fodmappers (oats) to lethal (rye). Stick with “serve with rice” or “serve with rice crackers” & you can’t go wrong.

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