Low-FODMAP Taco Casserole; Gluten-free

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Low-FODMAP Taco Casserole makes ‘Taco Tuesday’ even better!  No need to worry about breaking shells, or messy hands.  Just a delicious taco-flavored casserole, teeming with cheese, spicy meat, and crunchy tortilla chips.  I am a FAN.

This amazing easy low-FODMAP Taco Casserole is also going to fill up your family using nutritious black beans, corn and tomatoes.

If you are opting for a lighter version, use chicken or ground turkey instead of beef.  Since fat is not a FODMAP, but can be an IBS trigger, alter the recipe and portions to your personal tolerance.

For Mexican-inspired ‘fast-food’, see my low-FODMAP Options at Chipotle and Taco Bell.  Or for other low-FODMAP beef recipes, I have a low-FODMAP Best Beef Recipe collection!

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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

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). However, if you are sensitive to high fat foods, then adjust to your tolerance

Serves: 6-8

Prep time: 15 min

Cook + Bake time: 40 min

Total time: 55 min

Bake: 375F

Equipment: 9 by 11 inch baking dish, cast iron or other heavy skillet

Ingredients

  • Baking spray
  • 2 teaspoons olive or avocado oil, for frying
  • 1 pound (16 oz) lean ground beef
  • 1 tablespoon low-FODMAP Happy Spices Taco Seasoning
  • 2 tablespoons green scallion tips
  • 1 tablespoon garlic-infused oil
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon black pepper
  • 1 (15 ounce) can black beans, drained and rinsed; divided into 3/4 and 1/4
    • This should yield 246g of beans
    • 40g is one low-FODMAP serving due to GOS; do not substitute cooked beans, they are higher in FODMAPs
  • 1 large tomato, chopped (130g)
    • Per FODMAP friendly, maximum serving for common tomatoes is 225g.  One serving is 65g per Monash
  • 1/2 cup low-FODMAP beef broth
  • 1 cup (135g) canned corn, drained and rinsed
    • 75g is one low-FODMAP serving due to fructans
    • Do not substitute fresh or fresh-frozen corn, this will be higher in FODMAPs
  • 225g (8 ounces) white corn tortilla chips, partially crushed; divided
    • I used ‘restaurant style’ thin corn tortillas
    • Since corn chips are made with ‘corn flour’, not ‘sweet’ corn, they are low in FODMAPs
  • 2 cups (160g) shredded Monterey Jack or Colby Jack Cheese
    • Cheese is naturally low in lactose
  • 1 cup (80g) shredded sharp cheddar
  • 1/2 cup (55g) sliced black olives (I use canned, drained and rinsed)
    • 60g is one low-FODMAP serving
  • Fresh cilantro, for garnish
  • For serving: Lactose-free sour cream, sliced avocado (40g per serving), low-FODMAP salsa

Directions

  • Preheat oven to 375°F
  • Remove about 4 tortilla chips, and set these aside for later (to top the casserole)
  • In a large skillet over medium heat, heat olive or avocado oil
  • Add ground beef and cook until beef is no longer pink, about 6 minutes. Break up the pieces as it cooks to ensure even cooking
  • Carefully drain off excess fat, if desired, then add the infused oil, scallion tips, salt, pepper, and low-FODMAP Taco seasoning
  • Stir well, then add the chopped tomato, 3/4 of black beans (reserving 1/4 for later), LF beef broth, and corn
  • Allow to simmer for 2-3 minutes, stirring well
  • Taste, add salt and pepper, or additional Taco seasoning as desired
  • Remove from heat
  • Spray your casserole with baking spray and spread 1/2 of the tortilla chips, slightly overlapping on the bottom
    • Depending on the thickness of your chips, you may be able to double layer them (like mine)
  • Top with half the beef mixture, then half of each cheese
  • Repeat with chips, beef, cheese for the second layer
  • Top with reserved beans, black olives and the 4 remaining tortilla chips, slightly broken
  • Bake until cheese is melted on top, and casserole is warmed through, about 20 to 25 minutes
  • Garnish with fresh cilantro, if desired
  • Serve with lactose-free sour cream and low-FODMAP salsa

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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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