Enjoy a different spin on Taco Tuesday with these Low FODMAP Chicken Tacos! Crispy corn taco shells filled with taco-flavored shredded chicken, cheese, and a low FODMAP salsa. Baked tacos are still crispy but without the falling-out-the-shell mess!
This recipe offers the convenience of using pre-cooked shredded chicken. You can easily meal prep the chicken in advance using one of two methods: opt for the slow cooker chicken for a 'set it and forget it' option or the Dutch oven roasting method for an easy, tender chicken. Or skip cooking the chicken completely and purchase a rotisserie chicken. No judgment from me!
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Why I Love This Recipe
This recipe is awesome because everyone loves tacos! I always keep a container or two of shredded cooked chicken in the freezer for the nights I need a quick, easy weeknight meal - like this chicken tacos recipe. It comes together in under thirty minutes with minimal ingredients.
Featured Ingredients
- Shredded Chicken Breast- Use leftover chicken, meal-prepped chicken, chipotle chicken, or pulled chicken from a rotisserie chicken.
- Low FODMAP Salsa - I love homemade salsa. It is low FODMAP and delicious. Otherwise, a jarred low FODMAP version of your favorite will work, too.
- Shredded Cheese - I use a combination of Monterey Jack and cheddar shredded cheese. Or use dairy free cheese shreds if dairy is a trigger for you.
- Green Onion Tops- Adds a subtle onion flavor without overpowering the filling and a great low FODMAP onion flavor.
- Low FODMAP Taco Seasoning - Homemade taco seasoning is my favorite, but whatever is in your spice cabinet will work. If you would like to purchase a certified low FODMAP option, Smoke and Sanity is one of my favorites, and Amazon has it.
- Sit-and-Stand Hard Taco Shells - The convenience of sit-and-stand shells is worth the extra cost. They easily stand in the baking pan and are a cinch to fill. However, the typical hard taco shells will also work. You will need more than 10, I would say closer to 15-18 shells, and an extra pair of hands to help hold them up while being filled.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Spray a 9x13-inch baking dish with nonstick cooking spray for easy cleanup. Place the taco shells lined up in a casserole dish. Bake in a 350 degree F oven for 5 minutes.
While the shells bake, grab a medium bowl and add the cooked shredded chicken, well-drained salsa, 1 cup of shredded cheese, green onion tops, and taco seasoning. Mix.
Once the shells are done, equally stuff taco shells with the chicken mixture.
Sprinkle the remaining cheese over the filled taco shells.
Bake tacos for an additional 15-20 minutes in a 350 degree F oven, or until the cheese is melted and the chicken filling is warm.
Serve the baked tacos with your favorite toppings. We love shredded lettuce, diced tomatoes, lactose free sour cream, and fresh cilantro leaves.
Ingredient Swaps
- Chicken - Love dark meat? Swap out the chicken breasts for chicken thighs.
- Salsa - Swap out the salsa for drained diced tomatoes and green chilis, like Rotel.
- Taco Shells - Use warmed corn tortillas folded in half for a soft tortilla option. They are chewy with crunchy edges.
Baked Chicken Taco Variations
Less Spicy Chicken Tacos: Use a mild Rotel or use only diced tomatoes and a mild taco seasoning option. Spicy foods can be a possible trigger for IBS. Proceed with what your gut can tolerate.
Baked Carnitas Tacos: Use leftover shredded pork from carnitas instead of chicken.
Baked Black Bean Tacos: Swap out the chicken for a vegetarian option and use black beans seasoned with ancho chili powder, lime juice, and taco seasoning.
Enchilada Baked Chicken Tacos: Use homemade enchilada sauce instead of salsa for a delicious enchilada version of baked chicken tacos.
Quesadilla Tacos: Have leftover taco filling? Make a quick quesadilla using tortillas as another option. Top each tortilla shell with shredded cheddar cheese for a gooey cheese chicken quesadilla!
Favorite Taco Toppings
The beauty of these crispy chicken tacos is the toppings! They are easily customizable, and everyone can choose what they love and leave off what they don't!
- Creamy: Lactose Free Sour Cream, Lime Crema, Avocado Lime Crema
- Veggies: Diced Fresh Tomatoes, Diced Bell Peppers, Diced Avocados, Pico de Gallo, Jalapenos
- Sauces: Low FODMAP Salsa, Corn Salsa, Low FODMAP Guacamole, Green Taco Sauce
Storage and Reheating
Store: Keep any leftover tacos in an airtight container. Leftovers will keep up to four days.
Reheat: I recommend reheating in a 350 degree F oven on a sheet pan for 8-10 minutes or until warm.
Freeze: I do not recommend freezing. The defrosting process would turn the crispy taco shells into a mushy taco shell.
Meal Planning
To complete this easy weeknight dinner, add a side dish of cilantro lime white rice or brown rice. Serve these crispy tacos with extra low FODMAP salsa and tortilla chips. For a different low FODMAP dip option, make a batch of fresh corn salsa or lazy low FODMAP guacamole. Taco nights will never be the same!
To meal-prep this meal, mix the chicken filling and store it in an airtight container in the refrigerator. Do not fill the taco shells in advance; they will become a soggy mess. This chicken taco filling also makes awesome nachos!
Additional Low FODMAP Mexican-Inspired Recipes
Recipe
Low FODMAP Baked Chicken Tacos
Equipment
- 9x13 inch Pan
Ingredients
- 3 cups chicken cooked and shredded
- ½ cup low FODMAP salsa drained
- 2 teaspoons low FODMAP taco seasoning
- 3 tablespoons green onion tops chopped
- 2 cups shredded cheddar cheese divided
- 10 hard shell taco sit-and-stand shells
Topping Options:
- shredded lettuce, diced tomatoes, avocado lime crema, black olives, fresh cilantro
Instructions
- Preheat oven to 350 degrees F.
- Place the taco shells in a 9x13-inch baking dish.
- Arrange the sit-and-stand taco shells in the upright position.
- Prebake the taco shells for five minutes in a preheated oven before filling.
- While the shells prebake, mix the shredded chicken, drained salsa, taco seasoning, green onion tops, and 1 cup shredded cheese in a bowl.
- Once the shells are prebaking, fill each taco shell with the chicken mixture.
- Sprinkle cheese over the filled tacos. Bake in a 350 degree F oven for 20 minutes or until cheese is melted.
- While the tacos bake, prepare the toppings.
- Once tacos are done, add your favorite toppings and serve!
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