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Home » Soups

Low FODMAP Taco Soup {Slow-Cooker}

Modified: Dec 19, 2024 · Published: Mar 24, 2023 · by Venessa Mandelkow · This post may contain affiliate links · 8 Comments

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Another take on Taco Tuesday with an easy Low FODMAP Taco Soup that is ready when you walk in the door. A bowl filled with just enough spice to make it feel like tacos but not enough to keep you up all night with heartburn!

bowl of taco soup topped with cheese and sour cream.

While I spent time in Florida on an internship in college, my roommate made this for supper one night. The simplest ingredients with minimal work resulted in a delicious soup. This version is a bit different than the version made in that tiny kitchen so many years ago, but its delicious flavors are based on that first bite.

Jump to:
  • Featured Ingredients
  • Step-By-Step Instructions
  • Tips and Tricks
  • Low FODMAP Substitutions
  • Variations
  • Toppings
  • Reader Love
  • Storing Leftovers
  • FAQs
  • What To Serve With Taco Soup
  • Love This Recipe?
  • Recipe

Featured Ingredients

This recipe uses very basic ingredients and is also very flexible. If you don't have a fresh red pepper you can leave it out. Does your diet not allow beans, leave them out and add more of something it does allow.

ingredients for taco soup.
  • Ground Beef - Lean, ground beef works great in this soup.
  • Beef Broth - Adds some liquid to prevent this soup from being like stew. Find an option without wheat, onion or garlic.
  • Red Bell Pepper - Other bell pepper colors will also work.
  • Black Beans - Well rinsed to get rid of leeched FODMAPs. Great source of fiber.
  • Frozen Corn - Adds a touch of sweetness and color.
  • Crushed Tomatoes - The tomatoes are the base of the soup.
  • Diced Tomatoes and Green Chilis (Rotel) - Adds a bit of spice and texture with the diced tomatoes.
  • Taco Seasoning - Homemade low FODMAP taco seasoning, or use a certified taco seasoning from Smoke and Sanity. Buy it from Amazon.
  • Ranch Seasoning - Homemade dairy free ranch seasoning, that is also low FODMAP, or grab a low FODMAP version from Amazon.
  • Green Onion Tops - Adds that onion flavor without using onions.

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

rinsing black beans in a yellow strainer.

Once I healed my SIBO I realized I could eat beans again. I started out with small amounts. It is worth it to see if you can tolerate them because they are a great source of fiber.

Step 1: Rinsing the beans is an important step! FODMAPs are water soluble and escape out of the beans and hide in the liquid. Rinsing them lowers the amount of FODMAPs in the canned black beans!

diced red bell pepper and chopped green onions on a cutting board.

Step 2: Dice up red pepper to a consistent size. This will make sure they all cook through. Tops of green onions add a great onion flavor!

black slow cooker alongside a measuring spoon taco and ranch seasoning.

Step 3: Cook the ground beef until no longer pink. Or use frozen already meal prepped beef.

Step 4: To a 6-quart slow cooker, add the rinsed beans, chopped bell pepper, and chopped green onion tops. Next, add the undrained diced tomatoes and green chilis, crushed tomatoes, and frozen corn. Add the taco seasoning and ranch seasoning.

all ingredients in a black six quart slow cooker with a wooden spoon.

Step 5: Mix and cover and cook on high for 3-4 hours or on low for 6-8 hours.

Serve with your favorite toppings!

Tips and Tricks

Double the recipe! Place the taco soup ingredients in a zip-top freezer bag to have a meal ready and waiting for those busy nights! Defrost the night before using.

Low FODMAP Substitutions

The original recipe had a million cans and packets in it. In order to adapt the original to be low FODMAP, I had to find better options. In place of an envelope of taco seasoning, I like to add either homemade taco seasoning or Smoke and Sanity Taco Seasoning. I also use Smoke and Sanity Ranch Seasoning or homemade ranch seasoning in place of the ranch packet in the original recipe.

Instead of a whole onion, I used only the tops of green onions, which is safe for a low FODMAP diet. Also use crushed canned tomatoes, which has no added garlic powder like tomato sauce usually does.

Variations

Use ground turkey or ground chicken to lighten up the meat. Or better yet, leave it out entirely and make this for a Meatless Monday.

Want to make it spicier? Add some chopped jalapenos.

Want to make it milder? Add only one small can of diced tomatoes and chilis, and add a can of plain diced tomatoes without chilis.

Toppings

Everyone can customize their bowl of soup with their topping options! Having different options and combinations adds fun to supper time!

  • Shredded Cheese
  • Lactose-Free Sour Cream or Lime Crema
  • Fresh Cilantro
  • Lime Juice
  • Charred Corn Tortillas
  • Tortilla Chips
  • Nacho Flavored Taco Chips (Doritos)
  • Diced Avocado or Guac
  • Fresh Corn Salsa

Reader Love

"This was delicious to adults and toddlers alike! Will definitely make again."

- Nicole

⭐⭐⭐⭐⭐

Storing Leftovers

To Store: Once the soup has cooled down, place the leftovers in an air-tight container in the refrigerator. The soup will last up to four days. The soup will taste better the next day. The flavors will meld together and make leftovers better than the original!

To Reheat: Leftovers reheat well. Place in a microwave safe bowl or saucepan and stir halfway between cooking time, 1-2 minutes, until heated through.

To Freeze: Take leftovers place them in freezer containers, and freeze. My husband will take the leftover soup instead of going out for a fast food lunch.

FAQs

Why is taco soup watery?

You may have added too much beef broth, or the black beans didn't drain long enough. Also, drain the grease off of the ground beef. If you want a quick fix to thicken it up, just sprinkle in a bit of instant mashed potato flakes. The flakes will absorb some of the liquid.

Can I eat black beans on a Low FODMAP diet?

As always, everyone tolerates different amounts of ingredients on a low FODMAP diet. Black beans for me were a no-go in the first few years, but I slowly added them back into my diet in small amounts, and now I can tolerate them.
The Monash University FODMAP Diet app says at the time this is written black beans are safe in ⅙ cup. As always, you know your gut the best. What works for some may not work for you, and vice versa.

What To Serve With Taco Soup

  • Chips and Low FODMAP Salsa
  • Low FODMAP Cornbread
  • Fresh Chopped Pineapple
  • Cilantro Lime Rice
  • Oatmeal Cookies

Still looking for low FODMAP soup recipes? Discover something new or discover an old favorite!

Love This Recipe?

Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa

Recipe

bowl of taco soup topped with cheddar cheese, sour cream and cilantro with corn tortillas.

Low FODMAP Taco Soup

5 from 7 votes
All the things you love about tacos in a delicious bowl! Make this in a slow cooker! It is easy to prep the night before and start it on your way out the door.
Prep Time: 5 minutes minutes
Cook Time: 6 hours hours
Total Time: 6 hours hours 4 minutes minutes
Servings: 8 Servings
Author: Venessa Mandelkow
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Equipment

  • 6 Quart Slow Cooker

Ingredients

Soup Ingredients:

  • 1 pound ground beef lean
  • 1 28 ounces crushed tomatoes
  • 2 10 ounces diced tomatoes and green chilis (Note 1)
  • 1 15 ounces canned black beans rinsed
  • ½ cup beef broth low FODMAP
  • 1 red pepper diced
  • ¼ cup green onion chopped, tops only
  • 1 10.8 ounces corn frozen (Note 2)
  • 2 tablespoons low FODMAP taco seasoning
  • 2 tablespoons low FODMAP ranch seasoning

Topping Options:

  • shredded cheese dairy free shreds if needed
  • sour cream lactose-free if needed
  • fresh cilantro leaves
  • lime juice
  • diced avocado
  • corn tortillas
  • nacho-flavored or tortilla chips
Prevent your screen from going dark

Instructions

  • Fry hamburger until no longer pink. Drain if needed.
  • In the slow cooker add crushed tomaotes, diced tomatoes with green chilis. Do not drain either.
  • Drain and rinse black beans. Add to the slow cooker.
  • Chop red pepper and tops of green onions. Add to the slow cooker.
  • Add beef broth, frozen corn, taco seasoning, and ranch seasoning.
  • Place cover on slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
  • Serve with favorite toppings!
  • Keep any leftovers in an airtight container in the refrigerator for up to four days. Freeze chilled leftovers for up to four months.

Notes

Note 1: Also, canned diced tomatoes and canned green chilis can be used if needed. If spice is a concern, use mild or diced tomatoes only. 
Note 2: Canned, drained corn can also be used.
Low FODMAP: Low FODMAP ingredient guidance is based on the  Monash University Food App and  FODMAP Friendly App testing results.

Nutrition Information

Serving: 1cupCalories: 239kcalCarbohydrates: 47gProtein: 15gFat: 3gSugar: 11g
Love this recipe?Tag Us @Loveable_Lemons or #loveablelemons

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Comments

    5 from 7 votes (5 ratings without comment)

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    Recipe Rating




  1. Donna says

    November 27, 2023 at 3:47 pm

    Just a head's up that you didn't include beans on the list of ingredients...so here I am making a beanless soup.. Guessing it will still be great, though!

    Reply
    • Venessa says

      November 27, 2023 at 4:02 pm

      Oh goodness, thanks for letting me know, I will fix it. I promise it will still be delicious without beans and a perfect excuse to make it again WITH beans.

      Reply
  2. Nicole says

    February 05, 2024 at 1:12 pm

    5 stars
    This was delicious to adults and toddlers alike! Will definitely make again.

    Reply
    • Venessa says

      February 05, 2024 at 5:16 pm

      Thank you! Those toddlers are tough customers. I am so happy you enjoyed it.

      Reply
  3. Ashley says

    February 16, 2024 at 12:14 pm

    How much is a serving size?

    Reply
    • Venessa says

      February 16, 2024 at 12:27 pm

      This recipe makes eight servings, approximately one to one and half cups is a serving. If you are concerned about Low FODMAP serving size, I would start with one cup and see how your gut responds and go from there.
      -Venessa

      Reply
  4. Annie says

    November 04, 2024 at 6:29 pm

    5 stars
    Very tasty and so easy to make! Definitely a keeper!

    Reply
    • Venessa Mandelkow says

      November 05, 2024 at 6:12 pm

      Hi Annie!
      We love taco soup too! So easy and tasty. Thanks for taking time to leave a comment. It is great to hear feedback! - Venessa

      Reply
Writer sitting on rocks

Hello, I'm Venessa! After a diagnosis that would change how I cook and eat meals, I had to adapt my favorite recipes to be low FODMAP—turning what was once a sour lemon into something loveable. So join me on a delicious journey to falling in love with food again.

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bowl of taco soup topped with cheddar cheese and sour cream.

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