30 Minute One-Skillet Low-FODMAP Mexican Rice with Beef; Gluten-free

Print Friendly Version

Boom.  Here it is. Low-FODMAP One-Skillet Mexican Rice with Beef. The perfect dinner that will please everyone’s tummy.

A subtly spicy, hearty, flavorful dish with meat, rice, cheese and vegetables that tastes just like the meal you used to make.  But, you guessed it!  This low-FODMAP One-Skillet Mexican Rice meal is IBS-friendly too.

Simple, one-skillet recipes are always welcome in my kitchen, especially one that tastes this delicious. The best part is, you can feel good about it being a healthy choice because it is packed with vegetables, protein and complex carbohydrates.

AND it is ready in under 30 minutes.

If you want to make this a vegetarian low-FODMAP Mexican Rice, then omit the ground beef and add an additional cup of canned lentils.  Absolutely delicious!

You may also love my:

Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP One Skillet Mexican Rice with Beef; Gluten-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of testing

Prep time 10 min

Cook time 15 min

Total time 25 min

Serves 6


  • 1 pound extra-lean ground beef (can also substitute ground chicken or turkey)
    • If you want to make this vegetarian, then skip the beef
  • 2 tablespoons garlic infused olive oil (for tips on shopping for these oils see my low-FODMAP recipe swap blog)
  • 1/2 cup chopped red bell pepper (about 1/2 medium)
  • 1/2 cup chopped green bell pepper
  • 1 tablespoon green scallion tips, or chives
  • 1 cup canned lentils (drained and rinsed)
    • My substitute for black beans in this recipe! For a vegetarian version, increase the lentils to 1.5 cups and skip the ground beef
    • 1/4 cup (46 g) of drained, canned lentils is one low-FODMAP serving.  Dried lentils are higher in FODMAP content.  This is because FODMAPs are leached out in the liquid that you drain from the can, resulting in a safer product.  Do not substitute dried lentils that have been boiled, the portion size is much smaller!
      • *Note: the Monash app lists 1/2 cup (46g) as a suitable serving for canned lentils- But when weighed on my scale, 46 g is actually 1/4 cup.  Use their suggested portion size in grams, rather than cups for this ingredient
  • 16-ounces Sassy low-FODMAP salsa, prepared
    • Can substitute other low-FODMAP salsa, if desired.  Be aware store-bought salsas typically contain onion and/or garlic
  • 1 cup (130 g) fresh or fresh frozen corn kernels
    • 1 low-FODMAP serving of fresh corn is 38g
  • 3 cups COOKED brown or white rice
  • 1 tablespoon low-FODMAP Happy Spices Taco seasoning
    • Can also substitute 1 & 1/2 teaspoons ancho chili powder, 3/4 teaspoon cumin, 1/4 teaspoon paprika, 1/4 teaspoon oregano for similar flavor
  • 1 & 1/2 cups shredded, sharp cheddar cheese
    • About 1/3-1/2 cup shredded cheese is one low-FODMAP serving (40 g)
  • Salt and pepper to taste
  • Optional toppings: additional cheese, hot sauce (I like Tabasco Original), shredded lettuce, minced fresh cilantro, chopped black olives, chopped green onion tips, lactose-free sour cream


  • In a large nonstick skillet over medium heat, cook beef (or chicken/turkey) in the infused oil, with peppers, stirring to crumble, until meat is browned and peppers have begun to soften (about 8-10 minutes)
  • Drain fat and add scallion tips, lentils, salsa, corn, rice, and  low-FODMAP Happy Spices Taco seasoning to skillet, stirring to combine
  • Cover and continue cooking over medium-low heat stirring occasionally (about 5 minutes) until ingredients are well combined
  • Taste sauce, and add more Taco seasoning, hot sauce or salt and pepper
  • Remove from heat and top with cheese
  • Serve with your favorite toppings

Comments Rating 5 (9 reviews)

29 Responses

  1. one skillet Mexican rice

    This was delicious and so easy to make. I used my own spices as suggested, white rice, and frozen corn kernels along with tsome locally raised beef.I had an alternative low fodmap salsa I used. Keep the recipes coming. They are much appreciated.

  2. My fiancée can’t tolerate lentils either. Any substitution options for those, or just omit them entirely?

    And for the peppers, is that red and green chili peppers or bell peppers?

    1. Thanks Chris,
      This recipe would be great without the lentils! And yes, we meant ‘bell peppers’. We will fix that.

  3. Amazing!

    This was absolutely amazing! I made it for myself and my parents and they LOVED it! Can’t wait to try your other recipes!

    1. Savannah,
      THANK YOU SO MUCH! We are so grateful for your comment. Hope you enjoy many more of our recipes too!

  4. I lovvvve this recipe! I tried to keep it away from my family when I visited since it’s my ‘special food’ for ibs but they got into it and they loved it as well! My first time making salsa went well too, I had to make another batch because it was so good!

    1. Abyssinia,
      What wonderful feedback! So glad you enjoyed the recipe and we could not agree more, our whole family loves it too. Thank you for sharing!

  5. Love!

    We really struggle eating Mexican because of our tummies. But we really enjoyed this one, and so far no tummy issues!

    1. Awesome Emma!
      We are super happy to hear that and think it all comes down to sticking to low-FODMAP ingredients. Right? Thank you SO MUCH for your feedback and review. Stay in touch!!

  6. Omg so delish! Have used a few of your recipes for the family as I’ve been put on a fodmap diet by the Dr’s and this one was a total hit for both my partner, me and our 1 year old!! Was really pleased every one ate their lentils instead of picking them out :’D
    Can’t wait to try a sweet recipe next!!

    1. Olive,
      That is amazing to hear!
      We hope you keep us posted 🙂
      We also wanted to share that we have a cookbook coming out October 6,2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch with us!! ?

  7. Loved!!!

    I made this for my husband, he just loved it! Used black beans instead of lentils which he doesn’t like, this dish tastes great! Followed the recipe otherwise; a keeper!

    1. Fodmapguy, that’s awesome!
      When we posted this recipe, black beans had not been tested safe for FODMAP eating. Now we know that canned beans are OK in 40 g servings, so they are a perfect sub in 🙂
      You may also be interested to learn that we have a COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      Stay in touch with us!!

  8. Great

    I made this with lean turkey breast and reduced fat cheese, thus lowering the saturated fat. It was very yummy.

    1. Hi Brie,
      The salsa will provide both flavor and liquid for the recipe to work well. We do not suggest omitting this, as it would not really be Mexican rice without it. If you are looking for a rice meal, then we suggest our low-FODMAP Fried Rice, and low-FODMAP Cheesy Chicken Zucchini and Rice Casserole.
      Alternatively, try our low-FODMAP One-Pot Meat and Quinoa or our low-FODMAP Chicken Enchilada Quinoa for a quinoa based meal. Good luck!

  9. hi rachel, thank you for your recipe, i just made this for my family and it tastes awesome! also i added cream and some extra seasoning for a more spicy flavour. love that it’s quick and healthy! ☺️

    1. Hi Evelyn,
      Wonderful! Thank you so much for the kind comments and taking the time to post them. Stay in touch!!

  10. Made it last night, and the family loved it! Couldn’t find canned lentils at the store, so substituted black beans. Also used Rotel instead of salsa, as I’m not fond of most fodmap salsa’s. Incredible dish, will never use a packet to make Spanish rice again!!

  11. Super yum but a lotttt of rice

    Recently changed my diet to low fodmaps and this recipe was super easy but it was a ton of rice, next time I’m definitely going to half it. Also used Low Fod taco sauce instead of salsa and it tasted really good.

  12. Amazing!!!

    Made this tonight!! 4/4 family members approved. Most importantly the IBS sufferer did not complain about stomach issues. Thank you!!!

    1. This is fantastic! Thank you so much for commenting EnKyoo!
      I hope to hear from you again soon. Have a great day 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Dr. Rachel’s Favorite Low-FODMAP Asian Recipes; Gluten-free, Gut Friendly
Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes