Listen up, queso lovers. You're going to want to grab a bag of tortilla chips for this one. This low FODMAP queso is cheesy and just the right amount of spicy. It's made with real cheese, Rotel, green chiles, and an unexpected hero - unsweetened canned coconut milk. No onion, no garlic, and no gut ache. Just a creamy, scoopable dip that's ready for taco night, game day, or anytime cheese is the answer.
If your idea of a good time includes chips, dips, and snacks that won't leave you curled up in regret, you're in the right place. This low FODMAP queso recipe is part of a whole crew of gut-friendly appetizer recipes hanging out. We're talking dippable, party-worthy bites like my recipe for low FODMAP guacamole or that dangerously snackable homemade low FODMAP salsa. Basically, if it's something you'd sneak from the kitchen before dinner's ready, you'll find it there.
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Why You'll Love This Recipe
- It tastes like the real deal - creamy, cheesy, and just spicy enough to keep things interesting.
- No onion, no garlic, no problem - all the flavor, none of the FODMAP fallout.
- It's fast and easy - one saucepan, no baking, no blender, no drama.
- It works for everyone - low FODMAP, gluten free, and picky-eater approved.
What You'll Need
- Butter - Just two tablespoons to start things off right. It helps thicken the queso and adds that classic richness.
- Cornstarch - My go-to thickener for a smooth, creamy dip. No flour, no fuss, and it keeps things gluten free.
- Rotel + Green Chiles - Canned tomato magic. Rotel brings the tomato-chile combo, and the extra green chiles double down on the flavor without needing onion or garlic.
- Pickled Jalapenos + Juice - Spice and tang in one move. I always keep a jar in the fridge - the juice especially gives the queso that restaurant-style kick.
- Canned Unsweetened Coconut Milk - Trust the process. It adds creaminess without more dairy, and no, you cannot taste it.
- Sharp Cheddar + Monterey Jack - The dream team. Sharp cheddar brings bold flavor, and Monterey Jack melts like a pro.
- Green Onions (just the tops) - That fresh, onion-y flavor we all miss on low FODMAP. Use the dark green parts only and slice 'em thin.
- Spices - Ground Cumin, Ancho Chili Powder, and Salt - For that perfect, flavorful queso.
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
Forget everything you know about jarred store-bought queso. It uses stabilizers and weird ingredients to keep it looking like "queso" right when you open the jar. Homemade queso relies on low heat, stirring, and lots of love. It's worth it every time.
Step 1: Start with a quick roux
In a medium saucepan, melt the butter over medium heat. Whisk in the cornstarch until smooth and bubbly. This is your creamy base.
Step 2: Stir in the flavor
Add the green chiles(undrained), Rotel (undrained), chopped pickled jalapeños, and pickled jalapeño juice. Stir in the cumin, ancho chili powder, and salt. Let everything warm through for a minute or two.
Step 3: Add coconut milk and green onions
Pour in the canned unsweetened coconut milk and sliced green onion tops. Stir and bring to a low simmer. Turn the heat down to low and get ready for the cheese.
Step 4: Melt in the cheese
Add the shredded cheddar and Monterey Jack one handful at a time, stirring gently after each addition. Keep the heat low and the stirring steady. Once it's smooth and melty, you're ready to dip.
Tips and Tricks
Shred the cheese by hand! For most of my recipes, this can be optional, and it won't cause any issues. BUT with homemade queso, it isn't NOT optional. This is a must-do for homemade queso success.
Add shredded cheese slowly! One handful at a time is the secret. Dump it all in at once and you'll end up with clumps or sadness. Probably both.
Use a small crock pot to keep it warm! This is the handiest little appliance and works great for parties or Taco Tuesday. Grab one on Amazon so you can have melty queso ready when you are.
Ingredient Swaps
- Coconut milk → Lactose-free whole milk: If you're not dairy free and tolerate lactose-free dairy, this is a great option.
- Monterey Jack → Pepper Jack: Still melty and adds more spice, if you can tolerate spice.
Variations
Mild Queso Recipe: Keep it kid-friendly and gut-friendly. Use mild Rotel and mild green chiles, and find tame jalapeños and juice. This is the perfect low FODMAP cheese dip for those who like their queso mellow.
Spicy Queso Dip: Looking for more heat? Double the jalapeños, use "hot" Rotel and green chiles, and add a pinch of cayenne. This variation turns it into a spicy queso dip that still won't wreck your gut if you can tolerate spice.
Beef Queso Dip: Turn your gluten free queso into dinner by stirring in browned ground beef, seasoned with low FODMAP taco seasoning.
FAQs
I do not recommend it. Pre-shredded cheese often contains anti-caking agents that can mess with melting and create a grainy texture. For smooth queso, shredding by hand is worth the extra few minutes.
This usually happens when the cheese is added too quickly or the heat is too high. Keep the heat low and add the cheese slowly, stirring after each handful until fully melted. Patience! I promise the wait is worth it.
Nope! Make sure you use canned unsweetened coconut milk. It blends into the dip without any strong coconut flavor and helps make it creamy without additional dairy.
It's low in lactose, thanks to the use of aged cheeses and coconut milk. If you need it fully lactose free, make sure to use lactose free cheddar and Monterey Jack.
This recipe isn't fully dairy free, but you could experiment with vegan cheese alternatives that melt well. Just check labels for high FODMAP ingredients like inulin, onion, or garlic powder.
Yes! Reheat gently over low heat on the stove or in the microwave in short bursts. Add a splash of lactose free milk or coconut milk if it gets too thick.
You sure can. Make it earlier in the day and keep it warm in a small crock pot, or store it in the fridge and reheat just before serving.
Storing and Reheating
Storing: Let the queso cool completely, then transfer it to an airtight container and store it in the fridge. It'll keep for up to 4 days. Although around my house, it rarely lasts past day two.
Reheating: Low and slow is your friend. Warm it in a small saucepan over low heat, stirring often. If it seems too thick, add a splash of lactose-free milk or unsweetened coconut milk to loosen it up. You can also microwave it in 30-second bursts, stirring between each one.
Freezing: Technically? You can freeze queso. Realistically? It's not my favorite. The texture gets a little funky when thawed because of the cheese. If you do freeze it, portion it into small containers so you can reheat only what you need. Defrost overnight in the fridge, then reheat gently.
Low FODMAP Notes
Because the low FODMAP diet is so individualized to your gut, this recipe should be modified to work for your diet and used as a stepping stone. Serving size is important, so pay attention to how much you are eating.
- Cheddar and Monterey Jack Cheese - Both are naturally low in lactose when aged. According to Monash University, hard cheeses like cheddar and semi-soft cheeses like Monterey Jack are low FODMAP at servings of 40 grams per meal..
- Unsweetened Canned Coconut Milk - Per Monash University, up to ¼ cup (60 grams) of canned coconut milk is low FODMAP. This recipe uses 1 cup total, which is safe when divided into multiple servings.
- Green Onion Tops - Only the green parts are low FODMAP. Avoid the white bulb. Monash allows up to 75 grams (about 1 cup chopped) of green tops per meal.
- Rotel and Green Chiles - Canned tomatoes are low FODMAP in moderate servings (½ cup or 92 grams). Green chiles are untested by Monash, but in small amounts (like 4 ounces), they're generally tolerated. Choose a brand that does not contain onion or garlic in its ingredients.
- Pickled Jalapenos and Juice - Small amounts of pickled jalapeños (about 11 grams or 3-4 slices) are considered low FODMAP. Always check the label to make sure there's no garlic or onion.
- Spices (Cumin, Ancho Chili Powder, Salt): Dried spices are typically low FODMAP in the amounts used here. Just double-check spice blends like ancho chili powder to make sure they don't include onion or garlic powder.
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.
Ways To Use Low FODMAP Queso
Dip It
Totally obvious, but always necessary. Serve with your favorite tortilla chips or fresh veggie sticks-you'll want to keep an eye on your bowl.
Top Taco Stuffed Baked Potatoes
Drizzle warm queso over the inside of taco‑stuffed baked potatoes for a cozy, cheesy twist.
Stir Into Chicken Spaghetti
Use in the chicken spaghetti with Rotel recipe. This recipe is an ultimate comfort-food vibe.
Smother Crock Pot Chuck Roast Tacos
After plating your crock‑pot chuck roast tacos, swirl on some queso. Suddenly, it's beefy taco night with a serious cheese upgrade.
Dip With Chicken Flautas
These crunchy chicken flautas were basically born to be dipped. Queso + flautas = bliss.
Top Low FODMAP Pork Carnitas Tacos
Pile your low FODMAP pork carnitas into tortillas or bowls, then drizzle with warm queso. It's a creamy, flavorful move that your gut and taste buds will love.
Serve With Chicken Quesadillas
Built a batch of low FODMAP chicken quesadillas? Add a side of queso for dipping and take your quesadilla game to cheesier heights.
Taco Night, Nachos, Rice Bowls... You get it
Drizzle this queso over anything that needs a creamy, spicy boost. It plays well with pretty much everything.
More Loveable Low FODMAP Dips
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Queso
Ingredients
- 2 tablespoons butter salted
- 1 tablespoon cornstarch
- 4 ounces canned green chilies mild, undrained (Note 1)
- 10 ounces Rotel canned tomatoes and green chiles, undrained (Note 2)
- 2 tablespoons pickled jalapeno chopped
- 3 teaspoons pickled jalapeno juice (Note 3)
- 1 teaspoon ground cumin
- ½ teaspoon ancho chili powder (Note 4)
- 1 teaspoon kosher salt
- 1 cup canned unsweetened coconut milk shaken (Note 5)
- ¼ cup green onions chopped
- 2 cups shredded sharp cheddar cheese (Note 6)
- 2 cups shredded Monterey Jack cheese
Instructions
- In a medium saucepan, melt the butter over medium heat. Once melted, whisk in the cornstarch until smooth and fully combined.
- Next, add the undrained green chiles, undrained Rotel, chopped pickled jalapeños, and jalapeño juice. Stir everything together.
- Add the cumin, ancho chili powder, and kosher salt. Stir again to evenly mix the spices.
- Pour in the canned, shaken, unsweetened coconut milk and chopped green onions. Stir well, then bring the mixture to a low simmer. Once simmering, turn the heat down to low.
- Add the shredded cheese one handful at a time, stirring after each addition until melted. Keep going until the queso comes together - you may not need all the cheese. Just stop when it's smooth, creamy, and as thick as you like it.
- Keep the queso warm and serve with tortilla chips, tacos, baked potatoes, or anything else that needs a cheesy upgrade.
Venessa Mandelkow says
My favorite part about this queso is that you cannot taste the coconut milk! Oh and the fact that it is melty, and cheesy.