Touchdown Low-FODMAP Chili recipe using Slow Cooker; Gluten-free
Low-FODMAP chili recipe that will guarantee a touchdown in any crowd. Easy, slow-cooked, gluten-free, and full of flavor.
- Prep Time: 15 minutes
- Cook Time: 8 hours on low
- Total Time: 8 hours 15 minutes
- Yield: 6-8 servings 1x
- Category: Entree
- Method: Slow-Cooker
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- 1 tablespoon each: garlic-infused oil and onion-infused oil*
- 2 pounds extra lean ground beef
- 8 tablespoons tomato paste*
- 1 & 1/3 cups water
- 1 cup canned diced tomatoes (no onion or garlic added)
- 1/2 cup, 65 grams (about 1–2 ears) fresh corn kernels*
- 1 teaspoon salt
- 3 tablespoons low-FODMAP certified Taco Seasoning*
- Optional toppings:
- Cheddar cheese, grated
- Fresh cilantro
- Lactose-free sour cream
Instructions
- Brown beef in infused oils in saucepan on medium-high (about 5-7 minutes), breaking into pieces as it cooks
- 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 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
Notes
- 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)
- Instead of beef, try substitute chicken, turkey or veal
- 2 tablespoons tomato paste are one low-FODMAP serving
- 4 ounces canned tomatoes ae one low-FODMAP serving
- 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!
- 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
- Feel free to also use only one of the above oils, based on your preference
- 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
- Instead of the Taco Seasoning, use: 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
Find it online: https://rachelpaulsfood.com/low-fodmap-tailgate-chili/
