I was inspired to share my favorite low-FODMAP chili recipe with all my fellow football fans. It is gluten-free, nutritious and delicious.
So easy! Just put in slow cooker and let that do the work. Best made one day ahead.
I also have a low-FODMAP Vegan Chili recipe and a low-FODMAP One-Pot Turkey Pumpkin Chili recipe for other delicious choices!
You may also love:
- Low-FODMAP One-Pot Beef and Cheese Macaroni (30 minute)
- Low-FODMAP Chicken Spaghetti (30 minute)
- Low-FODMAP Slow-Cooker Beef and Potato Stew
- Low-FODMAP Slow-Cooker Stuffed Bell Pepper Soup
- Low-FODMAP Nachos
- Low-FODMAP Buffalo Wings
- Low-FODMAP Tacos
Or check out over 550 more low-FODMAP recipes on my blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Did you know that I have a COOKBOOK ?!
This is the BEST resource for low-FODMAP diet know-how, a 4 week meal plan and more than 100 low-FODMAP Recipes that prep in 30 minutes or less and have NEVER been published on the blog!
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Touchdown Low-FODMAP Chili Recipe using Slow-Cooker; Gluten-free
Although this recipe has not been lab tested, a single serving should be low FODMAP based on the ingredients (using FODMAP data at time of posting)
Servings: 6-8
Prep time: 15 minutes
Cook time: 8 hours slow cooker on low
Ingredients
- 2 pounds extra lean ground beef (can also substitute chicken, turkey or veal)
- 8 tablespoons tomato paste
- 1 & 1/3 cups water
- 1 cup fresh or canned diced tomatoes (no onion or garlic added)
- 1/2 cup, 65 grams (about 1-2 ears) fresh corn kernels (can also use canned- see note below)
- 38 g of sweet fresh corn is one low-FODMAP serving
- Recently (2021) Monash updated their app to state that canned corn is lower in FODMAPs than fresh corn. You can substitute canned corn for this recipe if you prefer it!
- 1 tablespoon each: garlic-infused oil and onion-infused oil
- Infusing the oil allows you to enjoy all the flavors without the FODMAPs, because FODMAPs are NOT soluble in fats. This is the best trick to add these flavors to your cooking without the IBS flares
- Infused oils are available at Amazon.com, local markets, or infused oil boutiques (several near my home), also at Fresh Market stores (my Low-FODMAP Recipe Swap Blog has some tips on this). Many brands are now low-FODMAP certified.
- If you can’t find any, you can infuse your own- several websites describe this step by step
- 1 teaspoon salt
- 3 tablespoons low-FODMAP certified Taco Seasoning
- Can also substitute:
- 1/4 teaspoon cayenne
- 1 teaspoon oregano
- 2 tablespoons ancho chili powder (several blended spice mixes have added onion or garlic, ensure you use pure chili)
- 1 teaspoon cumin
- 3/4 teaspoon salt
- Can also substitute:
- Optional toppings:
- cheddar cheese, grated
- fresh cilantro
- lactose-free sour cream
Directions
- Brown beef in choice of infused oil in saucepan on medium-high (about 5-7 minutes)
- I prefer not to drain my beef after browning (for added flavor of the fats), but if desired you could drain the beef after this step
- Place browned beef in slow cooker with all other ingredients and mix well to combine
- Cook on low for eight hours
- Top with shredded cheddar cheese (1/2 cup is one low-FODMAP serving) and lactose-free sour cream
- Serve with low-FODMAP corn chips, my low-FODMAP Homemade Butter Crackers with Sea Salt or my low-FODMAP Cornbread/ Corn Muffins
- This low-FODMAP Chili recipe is fantastic!
For other great low-FODMAP Popular recipes, see Our 20 Most Popular low-FODMAP Easy Family Meals!
67 Responses
Very good!
I cooked this tonight and loved it! Had to sub for ancho chili powder so added 1 tsp cayenne pepper. Was def spicy but mmm good. Served with rice and tortillas and a simple salad.
David,
That sounds delicious and thank you for the variation feedback! You may also love our low-FODMAP Tacos recipe too 🙂
This is the best chili ever! I may never have chili with beans again!
Paula,
Thank you so much for sharing this! You absolutely made our day. ENJOY 🙂
Touchdown chili
I made your chili recipe this week. Wow! It was absolutely delicious and very filling. I am so thankful I found your blog! IBS doesn’t have to be a death sentence for delicious food. I’ve loved every recipe I’ve tried. I’m looking forward to trying some Thanksgiving recipes soon!
Pam,
Thank you so much for your comments! This type of review inspires us. We completely agree with you, food should taste delicious! Hope you enjoy the rest of the recipes?
Delicious Chili!
Great recipe and simple to make. I sub chipotle instead of cayenne for a smoky flavor and I make it in the instant pot. Takes 10 minutes instead of 8 hours and it’s just as good.
Marcus,
Thank you for sharing this! We haven’t tried it in an Instant Pot but that sounds fantastic. Enjoy the Chili 🙂
I love my instant pot! Can you give me specifics? I would love to try this IP style. 🙂
Hi Charity!
We unfortunately do NOT have an instant pot and so we can’t provide any guidance. Perhaps other readers may be able to assist?
If you do trial it, please share how it works for us 🙂
Hi Marcus
Would love to try in the IP.
10 minutes and quick release? If anyone has tried and can confirm that would be great 🙂 thanks
Touchdown Chili
This was so delicious! My husband, (who does not have to follow a low FODMAP diet like I do), said this is one of the best meals I’ve ever made! I love when I find a recipe that can impress him and at the same time, satisfy my low FODMAP needs!
Jolene,
WONDERFUL! This feedback makes our day. Thank you for sharing your comments!!
How is this Low Fodmap? according to Monash University, Corn is HIGH Fodmap.
Great question, Kyle.
The Monash app tells us that sweet corn (from the cob) can be tolerated in servings of 38 grams or about 1/2 cob. Larger servings could lead to high levels of sorbitol. This recipe calls for about 65g of corn, or 1/2 cup of kernels. Since the chile serves for 6-8 people, the amount of corn per individual serving would be safe to eat. Canned corn has higher FODMAP levels and would not be a safe substitution. Thank you!
Chili
This statement was on the ingredients list; Recently Monash updated their app to state that canned corn is lower in FODMAPs than fresh corn. You can substitute canned corn for this recipe.
This was part of an answer to one of the comments; Canned corn has higher FODMAP levels and would not be a safe substitution.
Now I am confused, is canned corn lower in FODMAPS or is the fresh corn lower?
Madeleine,
The update to canned corn happened much after the answer to that question. Please refer to the blog for the current information. Both fresh or canned corn will be safe for this recipe as the amount is low in FODMAPs for both varieties.
Wonderful!
I made this for a football party and got rave reviews. Several of my guests have emailed me requesting the recipe! I cooked the ingredients minus the ground beef, on high for about four hours and then added cooked,ground beef and cooked for another hour.
Summer,
Thank you for your comments and your suggestions for a recipe modification! Feedback like this is an inspiration for us. Have a wonderful day!!
So Good
I tried this recipe today and my husband and I both loved it. I’m disappointed that I only made half a recipe, I could eat this a couple more times this week and not get tired of it. It’s so flavorful!!
Stephanie,
Thank you SO much. Your feedback is what inspires us, and we hope you enjoy the chili (and our other recipes) many more nights in the future too! We really appreciate you taking the time to review our post 🙂
Yum!
I did change it up a bit, did have a chance to put in the crock pot in the morning. So I cooked it up in a pot on the stove top. I cooked beef then added tomato paste and spices and stirred them in and and cook a bit then added green onion tops and grilled red peppers. Then I put in the canned tomatoes and a small can of green chili’s and homemade chicken broth. So good!
I also made roasted potatoes. Yummo!
Comment above
Meant to say didn’t have time.?
Great! Thanks for the feedback Roxanne 🙂
Love It!!!!!
This is sooooo tasty, I took a chance and tried it, even though I was concerned how I would tolerate everything….. no problem! My IBS has even now gotten better to the point where I add pinto beans!
Thank for this recipe, I will try the Low Fodmap meatloaf next.
Thanks WG!
We love getting feedback like this, it makes our day 🙂
Good luck with the meatloaf, just be aware that the sauce has a little kick to it, so titrate the mustard powder to your sensitivity. Hope to hear from you again soon!
Looking fwd to this :) & ques.
Should I always shred my own cheese, or do you recommend buying it already shredded? Thanks!
Chrissy,
Thanks for the question! Actually, many pre-shredded cheeses are fine to consume, as long as they don’t contain added spices like onion and garlic. Plain shredded cheddar or mozzarella is often low-FODMAP. However, some blended cheeses and other products may have additives that are not OK, so always check your labels! See my low-FODMAP Label Reading blog for some great information. Good luck 🙂
It’s so refreshing to have a meal turn out like the picture! I thought this chili was yummy! My kids and my husband just thought it was decent. It was definitely VERY spicy and not something I would usually feed my 10 or 4 year old. I have no problems making this again but will have to experiment so my family will eat it as well.
Thank you!
Of course, everyone has their own sensitivity so adjust the spice level to your preference.
Are pito beans low FODMAP? I’m newly diagnosed and am a bit overwhelmed with the lists of no nos!
Hi Terry,
Thanks for your question. If you mean ‘pinto’ beans, then NO they are not low-FODMAP (*unless only eating 2 tablespoons of the canned, rinsed and drained variety).
Check out our latest Low-FODMAP IBS Solution Plan and Cookbook for some great tips, or our low-FODMAP free Happy Gut Guide for food lists.
Good luck!
Hi! I haven’t tried the recipe yet but I do have a question. I think it looks delicious but I have a strong intolerance toward any type of corn so that wouldn’t work for me. Are there any other things I could try instead of corn that would fit the recipe well? I have read that black beans are lower in FODMAPS than other types of beans, would this work for the portion sizes suggested? Thanks so much!
Hi PF,
Black beans would be low-FODMAP in serves of 40 grams, and drained canned lentils are low-FODMAP in servings of 46 grams. If you wanted to try those instead, you could do so. Good luck!
Amazing!!
This is so yummy, and one of my favorite Low FODMAP meals. It’s delicious over rice as well. If you are in a hurry, you can easily make this on the stove top. Easy AND delicious……a must try!
Aimee!
How awesome to hear from you. It made our day 🙂
You may be interested to know 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! Click here for details on the BEST low-FODMAP cookbook available 🙂
Stay in touch with us…we love getting feedback like this!
Works great in the Instant Pot!
I made this tonight in my Instant Pot and it turned out great! I used the “bean/chili” setting on the IP which equates to 30 mins high pressure, then I did manual release. I used half turkey and half lean beef. I also added a teaspoon of cocoa powder which I thought rounded out the flavor nicely. Next time I’ll make the following adjustments: 1) brown the meat in a separate pan and transfer to the IP without the grease, 2) add an extra teaspoon of cocoa powder, 3) reduce the water to just 1 cup since the IP won’t reduce the chili as much as a slow cooker, and 4) omit the corn. I did not think the corn added all that much but then again I am from Texas where any chili purist will tell you that adding beans to your chili is a sin.
I will say that if you do this slow cooker style the flavors will probably meld much better. I was just too lazy and wanted immediate satisfaction!
Jessica,
Thanks for the feedback! This is wonderful information to share 🙂
Other additions?
Could I put in red pepper and carrots instead of corn?
Hi Monica,
You can certainly modify to your taste. Carrots and red bell peppers do not contain FODMAPs so they would be safe to enjoy in the chili. Good luck!
Delicious! Would love stovetop instructions
I made this for my husband and mother and got rave reviews. Do you happen to have stovetop directions? Usually I love using the slow cooker but they couldn’t wait 8 hours. 🙂
Glad you enjoyed this Jessica!
We do not have a conversion to stove-top for this recipe, but there are several blogs that have tips for alterations like this. We feel this chili tastes best when given the chance for the seasonings to infuse the meat and sauce, which the slow-cooker is optimal for. We generally even prefer it made a day ahead! Good luck 🙂
Hi! Can I put this on high for 4 hours instead of low for 8 hours?
Thank you!
Hi Sandra,
That should also work well. Slow-Cookers are variable in their heat settings, so watch yours to make sure it is not overcooked. Good luck!
We love this! Have made both in slow cooker and in an instant pot. Here are directions if someone wants to try using an instant pot. Set pot to sauté.Brown meat choice(I use 97/3 ground turkey)in the infused oils. Turn off and add the rest of the ingredients. Stir well, scraping the bottom to avoid burn notice. Seal lid and use manual setting for 10 minutes. You can quick release or let it sit awhile—turns out good either way!
Hi Susan,
Thank you so much for the tips! We are thrilled you enjoyed the chili.
Stay in touch 🙂
Just okay
Flavor was fine, but it’s basically just a bowl of meat
The third type of bean out there that you might want to look into is called the “large-mouth” bean. These are often sold as “little bean-shaped chilies” and are very popular with many of the people who are making chili for those who cannot eat too much meat.
Hi Kaci,
Many beans are high in FODMAPs. We do not think the bean you reference has been tested, therefore we do not suggest it for this recipe. Thank you!
Going to make this for Halloween today! What is considered one serving?
Hi Lauryn,
This will be delicious!
There are about 6 low-FODMAP servings of tomato related fructans in the recipe. Thus we suggest between 6-8 portions. Eight adults will have about 4 ounces of meat per person, an amount typically considered a standard portion size for a dinner recipe. Hope that is helpful! Enjoy.
Yummy
Easy peasy. I double the recipe so I can freely freeze portions as there are only 2 of us. It is a favourite of my single friends so I share it with them. We like it with shoestring sweet potato fries which I make in my air fryer. Yum
Mary,
That sounds delicious! We can’t wait for you to try your next recipe! Thank you so much for your review 🙂
Either my ancho chili powder is spicier than it’s supposed to be, or this recipe is for insanely spicy chili. I didn’t even put the full 2 tablespoons (it was more like 1) of ancho and skipped the cayenne entirely, and my mouth is burning. I do not even want to know what this would’ve been like with 2 tablespoons of ancho AND 1/4 teaspoon of cayenne pepper. Good lord.
Hi Ratty,
That is interesting, we have never been told this was too spicy, and it has been one of our most popular recipes for over 5 years. It could be your powder, but we apologize that it wasn’t what you expected!
Hi! I plan to make this soon. I have a double concentrated tomato paste. How much would you recommend I use to ensure it’s safe within Low FODMAP guidelines? Thanks!
For reference, this is the tomato paste: https://www.amazon.com/Trader-Joes-Tomato-Paste-4-6oz/dp/B00WDA11CG
Hi Blake,
This product is a concentrated paste, but is meant to be used as an equal substitute 1:1 for other tomato pastes. Therefore we would be speculating in advising you on FODMAPs. We suggest sticking to a product that has been tested for FODMAP content and reported in the FODMAPFriendly or Monash apps to be certain. Sorry that there is not data on those products available!
Always great!!!
Warms us up on a cold night! I’m having dreams of it stuffed in a cheese quesadilla! Might have to try it! Thanks again.
Hi Chrissy,
Wow that sounds amazing! Thank you so much for your comments. It makes us so happy to hear from people like you. Have a great day!!
Hi! Can I make this on the stove?
Thanks for the question! We have only made it the way is described. We do have a delicious low-FODMAP Turkey Pumpkin Chili recipe that is a one-pot stove recipe. You may want to try that! Good luck 🙂
I love this recipe! Can you tell me the serving size in cups and also do you have the nutrition facts per serving? Thank you!
We are so happy you enjoyed the chili! We are very sorry that we don’t have detailed nutritional information to share. Thank you again and stay well.
Do we know the calories in a portion?
Thank you for the question. We are not able to provide nutritional data for our recipes. We apologize.
Love throwing this in the slow cooker before going to work and coming home to a hot meal without the effort after working all day. I’ve made this with beef or turkey, both turn out great. I like to substitute half of the meat for 1.5 cups of lentils so there is still a bit of a “bean” vibe while keeping it low fodmap. Sometimes I add some canned mushrooms as well since they’re low fodmap. 🙂 Thank you for such an awesome recipe!
Thank you SO much! We love this feedback!