Low-FODMAP & Gluten-free Walking Tacos

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When I heard about ‘walking tacos’ I thought it was a genius idea!  Savor the flavors of corn tortilla, ground beef, taco spices and cheese, while enjoying no mess and easy clean up!  It’s a no-brainer win for a family weeknight.

Try these low-FODMAP Walking Tacos and you will be a fan too!  Feel free to use the corn chips that I tried (Fritos), or another brand of corn tortillas.  Select gluten-free, or flavored, if you prefer.  Provided the chips are made with corn flour and not wheat, they should be easy for your tummy to tolerate.

I enjoy my walking tacos with diced tomato, shredded lettuce, cheddar cheese, olives and sliced avocado, but you could dress these up with some canned and drained corn, green peppers or other chopped veggies.  Just check your Monash or FODMAP Friendly app to ensure a low-FODMAP portion size.  Enjoy!

For a lighter version, use chicken or ground turkey instead of beef.

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Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Serves: 4

Prep time: 5 min

Cook time: 25 min

Total time: 30 min

Course: Entree

Cuisine: American, Mexican

Author: Dr. Rachel Pauls


  • 1 tablespoon olive or avocado oil, optional for frying beef
  • 1 pound ground beef (I like 85%/%15)
  • 1 teaspoon garlic or onion infused oil*
  • 2 scallions, green tips only
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon low-FODMAP certified Taco Seasoning*
  • 1 can (10 ounces) diced tomatoes or fire roasted tomatoes*
  • 4 packages (1-3 ounces each) corn chips
  • Toppings: shredded cheddar cheese, lactose-free sour cream, canned and drained corn, chopped lettuce, chopped olives, sliced green scallion tips, sliced avocado (1/8 per serve)


  • In a large skillet, heat oil and cook beef over medium heat until no longer pink, using a wooden spoon to break into small pieces (6-8 minutes)
  • Drain grease if necessary and stir in infused oil, scallion tips, salt, pepper, and low-FODMAP taco Seasoning
  • Add canned tomatoes and bring to a boil, then reduce heat and simmer until the mixture thickens
  • Taste, and adjust seasoning to your preference
  • Serve, with opened bags of corn chips, buffet style, along with desired toppings!

*Dr. Rachel’s Notes:

  • I used Frito chips for this recipe
  • 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 posting)

    • Taco seasoning often contain onion and garlic.  There are low-FODMAP brands, I suggest Amazon for some options!
    • Infused oils have the flavor but not FODMAPs. See my Top 11 low-FODMAP Tips for other great tricks that no one ever tells you!

    • 4 ounces is one LF serving for canned diced tomatoes. There are some chili peppers in the fire roasted variety; this product has not been formally FODMAP tested. Select this product according to your personal tolerance

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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.

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