Low FODMAP Taco Soup {Slow-Cooker}

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!

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.

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.

• 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

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!

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!

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.

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!

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

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

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!