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, allowing the flavors to meld together.
This chili recipe has a tomato base as thick as stew, with a flavorful spice mix with just enough heat but not spicy. Using crushed tomatoes and a tomato paste with minimal ingredients keeps any garlic or onion at bay. Perfect for anyone on a low FODMAP diet.
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Why You'll Love This Recipe
- It's hearty and perfect with a slice of low FODMAP cornbread.
- Spices are smoky and flavorful.
- Slow cooker does all the work for you!
Featured Ingredients
- Ground Beef - A lean ground meat is the best choice. Drain the beef if needed.
- Crushed Tomatoes and Tomato Paste - The base of the chili features two types of tomatoes.
- Corn and Bell Pepper -The corn adds a touch of sweetness, and the bell pepper adds flavor.
- Canned Black Beans - Using canned beans means some of the fructans have leached out into the liquid, and when rinsed well, they are reduced.
- White Granulated Sugar - Just a touch of sweetness to balance out the acid in the tomatoes.
- Masa Corn Flour - This adds an additional corn flavor and adds to the thickness of the chili.
- Spices: Kosher Salt and Ground Black Pepper, Ground Coriander, Smoked Paprika, Dried Oregano, Ancho Chili Powder, and Cayenne Powder - A delicious, balanced spice blend.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: 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.
Step 2: In a colander, rinse the black beans well. Canned beans leech fructans into the water while in the can because they are water-soluble. By rinsing the canned beans and discarding the liquid, it lowers the FODMAPs in the beans!
Adding beans back into your low FODMAP diet can be tricky. It is important to add small amounts, like 1 or 2 tablespoons at a time. Increase your serving size to the Monash University tested amount and go from there. If you aren't there yet, omit the black beans.
Step 3: Wash and dice up the red bell pepper with a sharp knife and a cutting board.
Step 4: 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 spices.
Cook the chili on low for 6-8 hours or on high for 3-4 hours in the crock pot. Serve with your favorite toppings!
Tips and Tricks
Prep the chili the night before for a seamless morning and a dinner ready and waiting.
Freeze individual servings of chili for a quick lunch in the future. Defrost the night before!
Ingredient Swaps
- Ground Turkey - Swap out ground beef for ground turkey. It is a lower-calorie option.
- Bell Peppers - Use any color bell pepper you want.
- Bean Options - Use any type of canned bean or one you can tolerate the best, such as kidney beans, butter beans, or garbanzo beans.
Variations
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.
Vegetarian Chili: Omit the ground beef.
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 what their diet allows!
Shredded Cheddar Cheese - Cheddar Cheese is a traditional chili topping; however, if you want a lower lactose option, try to muster cheese for the ultimate melty cheese option.
Chopped Green Onion Tops - For subtle onion flavor. Tops only for low FODMAP!
Sour Cream - Use lactose free if needed.
Fritos Corn Curls - With only a few ingredients listed, Fritos are safe for the low FODMAP diet.
Corn Tortilla Chips - Another crispy option if Fritos are not your favorite.
Diced Avocados - A creamy option. Another great option is a scoop of low FODMAP guacamole.
Limes - Squeeze a bit of lime juice over the top.
Low FODMAP Pico de Gallo - Adds a bit of fresh tomatoes.
Sliced Jalapenos - Love spice? Add a few slices of jalapenos.
What to Serve with Chili
- Low FODMAP Cornbread - The sweetness of the cornbread goes great with a bowl of chili.
- Low FODMAP Biscuits - Another great low FODMAP bread option.
- Roasted Potatoes - Serve alongside the bowl of chili, or use the chili as a topping. Baked potatoes work great too!
- Crockpot Corn Casserole - A great option if making a chili bar! Add this hearty corn casserole as a great side dish.
- Hot Dogs - Dice up some hot dogs and make a chili corn dog! Better yet, grab a gluten free hotdog bun and pour the chili over a hot dog. Either option is delicious!
- Leafy Green Salad - Keep it light with low FODMAP Italian dressing.
- Coleslaw - A tangy homemade coleslaw cuts through the richness of the chili.
Storing and Reheating
Storing: 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.
Reheating: 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.
Freezing: 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 container the night before you would like to enjoy it. Frozen leftover chili is the perfect low FODMAP lunch option!
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Ground Beef - Unseasoned, plain beef has no detectable FODMAPs.
- Crushed Tomatoes - Whole canned tomatoes are safe at ½ cup per meal.
- Tomato Paste - Concentrated paste is safe at 2 tablespoons per meal.
- Frozen Corn - Safe at ½ cup or 75 grams per meal.
- 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.
- Ground Coriander - Safe at 1 teaspoon or 2 grams per meal.
- Smoked Paprika - Safe at 1 teaspoon or 2 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
- Ancho Chili Powder - Safe at 1 teaspoon or 2 grams per meal.
- Cayenne Powder - Safe at 1 teaspoon or 2 grams per meal. Spice can be a trigger for IBS; omit it if needed.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
It adds additional corn flavor and acts as a thickener for the chili.
It is important to use canned black beans and rinse them well. Some FODMAPs are leeched into the liquid and easily rinsed away. Refer to the Monash Food App for safe amounts.
Yes! Cook the hamburger in large pot. Once done, add the tomatoes, veggies, masa flour, sugar and spices. Simmer on low heat until veggies are cooked and soft. Add a bit of water if it gets too thick.
Additional Low FODMAP Soup Recipes
- Taco Soup - Everyone's favorite! All the flavors of tacos but in served in a bowl.
- Chicken Noodle Soup - Comforting and perfect for cold winter days.
- Hamburger Vegetable Soup - Packed with veggies and ground beef.
Still looking for a low FODMAP soup recipe? Find something new or an old favorite!
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Recipe
Low FODMAP Chili
Equipment
Ingredients
- 1 pound ground beef lean
- 1 15 ounces black beans canned and rinsed
- 1 red bell pepper chopped
- 2 28 ounces crushed tomatoes canned
- 1 6 ounces tomato paste
- 1 12 ounces corn frozen
Spice Mix:
- 1 tablespoon masa corn flour (Note 1)
- 1 tablespoon ancho chili powder
- 1 ½ teaspoon kosher salt
- 1 teaspoon white granulated sugar
- 1 teaspoon smoked paprika
- ½ teaspoon ground black pepper
- ½ teaspoon ground coriander
- ¼ teaspoon dried oregano
- ¼ teaspoon ground cayenne pepper
Topping Options:
- lactose-free sour cream, shredded cheddar cheese, corn chips, tortilla chips, green onion tops and more!
Instructions
- In a large skillet, fry the ground beef over medium heat until no pink remains. Or use a bag of frozen meal prepped ground beef from the freezer.
- In a colander, rinse the black beans well.
- Wash and dice up the red bell pepper with a sharp knife on 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 spices. Stir and cover.
- Cook the chili on low for 6-8 hours or on high for 3-4 hours or until veggies are cooked. Serve with your favorite toppings!
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