Experience the joy of walking in the door after a long day to the smells of dinner already done. What awaits your taste buds is a delicious, hot bowl of Low FODMAP Chili! Cooked in the slow cooker for hours, waiting for you to enjoy.
This low FODMAP chili recipe is filled with FODMAP friendly ingredients. It has a tomato base as thick as stew, with black beans, ground beef, bell peppers, corn, and a flavorful spice mix with just enough heat but not spicy. Using crushed tomatoes and tomato paste with tomato and salt as the only listed ingredients keeps any garlic and onion at bay.
Growing up, my favorite school lunch was chili with a sweet cinnamon roll. Yes really! The sweet cinnamon-frosted bread dunked in warm, not-too-spicy chili was something everyone looked forward to! Don’t forget the pineapple tidbits and the cheese stick! I highly recommend trying it if you have never tried that combo.
Ground Beef - A lean ground meat is the best choice. If that isn’t an option, drain the cooked beef to keep the grease to a minimum.
Crushed Tomatoes - Find a brand with minimal ingredients.
Tomato Paste - Only tomatoes are listed in the ingredients. This ingredient adds richness to the tomato based chili.
Frozen Corn - Adds a touch of sweetness to balance out the tomatoes. Plus it is so colorful.
Red Bell Pepper - A wonderful flavor and texture for the chili.
Canned Black Beans - With the canning liquid drained and well rinsed.
White Granulated Sugar - Just a touch of sweetness to balance out the spice.
Masa Corn Flour - This ingredient adds another layer of corn flavor.
Kosher Salt and Ground Black Pepper - Always taste and adjust to your preferences. Add small amounts. It is easier to add versus take out.
Ground Coriander - Adds a hearty depth to the spice mixture.
Smoked Paprika - Just a hint of smokiness and adds a beautiful color.
Dried Oregano - Another smoky, herby spice.
Ancho Chili Powder - A replacement for typically found chili powder in chili. Ancho chili powder does not have garlic powder listed in the ingredient list.
Cayenne Powder - A touch of heat.
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.Jump to Recipe
Slow Cooker Chili Instructions
In a large skillet, fry the ground beef over medium heat until no pink remains. Or use a frozen meal prepped ground beef from the freezer. Skipping this step by meal prepping in advance saves so much time.
In a colander, rinse the black beans well. Canned beans leech fructans into the water while in the can because they are water soluble. Rinsing the canned beans and discarding the liquid lowers the FODMAPs in the beans!
Adding beans back into your low FODMAP diet can be tricky. Adding small amounts, like 1 or 2 tablespoons at a time, is important. Increase your serving size to the Monash University tested amount and go from there. If you aren’t there yet or still in the elimination phase, omit the black beans until you are there.
Wash and dice up the red bell pepper with a sharp knife and a cutting board.
In a large six-quart slow cooker, add the crushed tomatoes, tomato paste, rinsed black beans, cooked ground beef, frozen corn, diced red pepper, and the spice mix.
Cook the chili on low for 6-8 hours or high for 3-4 hours in the crock pot. Serve with your favorite toppings!
Substitutions and Variations for Chili
Turkey Chili - Swap the ground beef for ground turkey. It is a lower calorie option low FODMAP turkey chili.
Meaty Chili - Add two pounds of ground beef. It is a heartier chili option.
Spicy Chili - Add ½ teaspoon of cayenne pepper and a diced jalapeno pepper with the seeds and membranes.
Beanless Chili - Do not tolerate beans well? Do not enjoy beans? Omit the beans completely for a beanless chili option.
Bean Options - Use your favorite type of bean or one you can tolerate the best, such as kidney beans, butter beans, or garbanzo beans.
Chili Topping Options
Customizing your bowl of chili allows everyone to add more of what they love or allows them to personalize their chili bowl to their diet!
Shredded Cheese - Dairy Free or lactose-free if needed. Shredded Cheddar Cheese is a traditional chili topping. However, if you want a lower lactose option, try cubed muster cheese for the ultimate melty cheese option.
Chopped Green Onion Tops - Tops Only for Low FODMAP!
Sour Cream - Use lactose Free if needed.
Corn Chips - With only a few ingredients listed, Fritos or a similar brand are safe for the low FODMAP diet.
Tortilla Chips - Another crispy chip option if Fritos are not your favorite.
Diced Avocados - A creamy, colorful option.
Limes - Squeeze a bit of lime juice over the top.
Pico de Gallo - Adds a bit of fresh tomatoes.
What to Serve with Chili
Cornbread - Bake a pan of cornbread for the perfect side to go with chili.
Roasted Potatoes - Serve alongside the bowl of chili, or use the chili as a topping.
Tequilaberry Salad - The creamy dressing, with the broccoli florets and bacon, is a delicious, crunchy side dish option.
Storing Leftovers and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Ironically enough this chili will taste better the next day. Reheat in a microwave safe bowl or in a saucepan on the stovetop until heated all the way through—roughly 2-3 minutes. Stir in the middle of the cooking time to be sure it is warm throughout.
Chili leftovers freeze beautifully. Make sure the chili is cool and place in a freezer friendly container. Frozen leftovers will last up to four months in the freezer. Defrost the night before you would like to enjoy it. Frozen leftover chili is the perfect lunch option!
Low FODMAP Ingredient Notes
Ingredients used in low FODMAP chili are based on the tests done at Monash University at the time this was written. The low FODMAP diet is an individual based diet and portion sizes, and everyone has different tolerances. Modify and adapt the recipe based on your results for low FODMAP serving sizes. As always, listen to your gut and go from there.
Ground Beef - No detectable FODMAPs.
Crushed Tomatoes - Whole canned tomatoes are safe at ½ cup per meal.
Tomato Paste - Concentrated paste is safe at two tablespoons per meal.
Frozen Corn - Only fresh corn off the cob has been tested. Based on that result, it is safe to consume 38 grams.
Red Bell Pepper - Every color has different levels of fructose. Green bell pepper is the lowest in fructose, but I prefer and tolerate red bell peppers. Red bell peppers are safe at ⅓ cup per meal.
Masa Corn Flour - Safe at ⅔ cup per meal.
Spice Mix is safe with small amounts the recipe calls for and serving size.
After the chili has cooked all day, add your favorite toppings and enjoy! Serve it with cornbread, crackers, Fritos, or tortilla chips. This chili would be delicious over baked sweet potatoes or white potatoes. Make a big batch of this FODMAP friendly chili for your next potluck or game day. Nobody will be able to tell this recipe is low FODMAP!
Try other low FODMAP recipes including taco soup with a low FODMAP taco seasoning, chicken soup, and a fun fall twist option low FODMAP pumpkin soup. All delicious options! Add a side salad with Italian dressing.
Additional Low FODMAP Slow Cooker Recipes
Low FODMAP Chili
- 1 Pound Ground Beef
- 1 15 oz Canned Black Beans
- 1 Red Bell Pepper Chopped
- 2 28 oz Crushed Tomatoes
- 1 6 oz Tomato Paste
- 1 12 oz Frozen Corn
- 1 Tablespoon Masa Corn Flour
- 1 Tablespoon Ancho Chili Powder
- 1 teaspoon White Granulated Sugar
- 1 teaspoon Smoked Paprika
- 1 ½ teaspoon Kosher Salt
- ½ teaspoon Ground Black Pepper
- ½ teaspoon Ground Coriander
- ¼ teaspoon Dried Oregano
- ¼ teaspoon Ground Cayenne Pepper
- Lactose Free Sour Cream
- Cheddar Cheese
- Fritos Corn Chips
- Tortilla Chips
- Chopped Green Onions
- In a large skillet, fry the ground beef over medium heat until no pink remains. Or use a frozen meal prepped ground beef from the freezer.
- In a colander, rinse the black beans well. Canned beans leech fructans into the water while in the can because they are water soluble.
- Wash and dice up the red bell pepper with a sharp knife and a cutting board.
- In a large six-quart slow cooker, add the crushed tomatoes, tomato paste, rinsed black beans, cooked ground beef, frozen corn, diced red pepper, and the spice mix.
- Cook the chili on low for 6-8 hours or on high for 3-4 hours. Serve with your favorite toppings!