January 27, 2017
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I was inspired to share my favorite low-FODMAP chili recipe with all my fellow football fans. It is gluten-free, nutritious and delicious.
So easy! Just put in slow cooker and let that do the work. Best made one day ahead.
Try this with my low-FODMAP Happy Spices Taco Seasoning to make it even easier.
I also have a low-FODMAP Vegan Chili recipe and a low-FODMAP One-Pot Turkey Pumpkin Chili recipe for other delicious choices!
You may also love:
- low-FODMAP One-Pot Beef and Cheese Macaroni(30 minute)
- low-FODMAP Chicken Spaghetti (30 minute)
- low-FODMAP Slow-Cooker Beef and Potato Stew
- low-FODMAP Slow-Cooker Stuffed Bell Pepper Soup
- low-FODMAP Nachos
- low-FODMAP Buffalo Wings
- low-FODMAP Tacos
Or check out over 500 more low-FODMAP recipes on my blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Did you know that I have a COOKBOOK?!
This is the BEST resource for low-FODMAP diet know-how, a 4 week meal plan and more than 100 low-FODMAP Recipes that prep in 30 minutes or less and have NEVER been published on the blog!
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Touchdown Low-FODMAP Chili Recipe using Slow-Cooker; Gluten-free
Although this recipe has not been tested, a single serving should be low FODMAP based on the ingredients.
Servings: 6-8
Prep time: 15 minutes
Cook time: 8 hours slow cooker on low
Ingredients
- 2 pounds extra lean ground beef (can also substitute chicken, turkey or veal)
- 8 tablespoons tomato paste
- 1 & 1/3 cups water
- 1cup fresh or canned diced tomatoes (no onion or garlic added)
- 1/2 cup, 65 grams (about 1-2 ears) fresh corn kernels (can also use canned- see note below)
- 38 g of sweet fresh corn is one low-FODMAP serving
- Recently (2021) Monash updated their app to state that canned corn is lower in FODMAPs than fresh corn. You can substitute canned corn for this recipe if you prefer it!
- 1 tablespoon each: garlic-infused oil and onion-infused oil
- Infusing the oil allows you to enjoy all the flavors without the FODMAPs, because FODMAPs are NOT soluble in fats. This is the best trick to add these flavors to your cooking without the IBS flares
- Infused oils are available at Amazon.com, local markets, or infused oil boutiques (several near my home), also at Fresh Market stores (my low-FODMAP recipe swap blog has some tips on this). Many brands are now low-FODMAP certified.
- If you can’t find any, you can infuse your own- several websites describe this step by step
- 1 teaspoon salt
- 3 tablespoonslow-FODMAP Happy Spices Taco Seasoning
- Can also substitute:
- 1/4 teaspoon cayenne
- 1 teaspoon oregano
- 2 tablespoons ancho chili powder (several blended spice mixes have added onion or garlic, ensure you use pure chili)
- 1 teaspoon cumin
- 3/4 teaspoon salt
- Can also substitute:
- Optional toppings:
- cheddar cheese, grated
- fresh cilantro
- lactose-free sour cream
Directions
- Brown beef in choice of infused oil in saucepan on medium-high (about 5-7 minutes)
- I prefer not to drain my beef after browning (for added flavor of the fats), but if desired you could drain the beef after this step
- Place browned beef in slow cooker with all other ingredients and mix well to combine
- Cook on low for eight hours
- Top with shredded cheddar cheese (1/2 cup is one low-FODMAP serving) and lactose-free sour cream
- Serve with low-FODMAP corn chips, my low-FODMAP Homemade Butter Crackers with Sea Salt or my low-FODMAP Cornbread/ Corn Muffins
- This low-FODMAP Chili recipe is fantastic!
For other great low-FODMAP Popular recipes, see Our 20 Most Popular low-FODMAP Easy Family Meals!
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Comments Rating4.55(20 reviews)
Comment/Review Below
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67 Comments
DavidSeptember 25, 2019
Very good!
I cooked this tonight and loved it! Had to sub for ancho chili powder so added 1 tsp cayenne pepper. Was def spicy but mmm good. Served with rice and tortillas and a simple salad.
Reply
Rachel Pauls FoodSeptember 25, 2019
David,
That sounds delicious and thank you for the variation feedback! You may also love our low-FODMAP Tacos recipe too 🙂Reply
PaulaOctober 2, 2019
This is the best chili ever! I may never have chili with beans again!
Reply
Rachel Pauls FoodOctober 2, 2019
Paula,
Thank you so much for sharing this! You absolutely made our day. ENJOY 🙂Reply
Pam VittoriOctober 12, 2019
Touchdown chili
I made your chili recipe this week. Wow! It was absolutely delicious and very filling. I am so thankful I found your blog! IBS doesn’t have to be a death sentence for delicious food. I’ve loved every recipe I’ve tried. I’m looking forward to trying some Thanksgiving recipes soon!
Reply
Rachel Pauls FoodOctober 12, 2019
Pam,
Thank you so much for your comments! This type of review inspires us. We completely agree with you, food should taste delicious! Hope you enjoy the rest of the recipes😊Reply
MarcusNovember 3, 2019
Delicious Chili!
Great recipe and simple to make. I sub chipotle instead of cayenne for a smoky flavor and I make it in the instant pot. Takes 10 minutes instead of 8 hours and it’s just as good.
Reply
Rachel Pauls FoodNovember 3, 2019
Marcus,
Thank you for sharing this! We haven’t tried it in an Instant Pot but that sounds fantastic. Enjoy the Chili 🙂Reply
CharityOctober 29, 2020
I love my instant pot! Can you give me specifics? I would love to try this IP style. 🙂
Reply
Rachel Pauls FoodOctober 29, 2020
Hi Charity!
We unfortunately do NOT have an instant pot and so we can’t provide any guidance. Perhaps other readers may be able to assist?
If you do trial it, please share how it works for us 🙂Reply
LucyJuly 25, 2021
Hi Marcus
Would love to try in the IP.
10 minutes and quick release? If anyone has tried and can confirm that would be great 🙂 thanks
Reply
JoleneNovember 10, 2019
Touchdown Chili
This was so delicious! My husband, (who does not have to follow a low FODMAP diet like I do), said this is one of the best meals I’ve ever made! I love when I find a recipe that can impress him and at the same time, satisfy my low FODMAP needs!
Reply
Rachel Pauls FoodNovember 11, 2019
Jolene,
WONDERFUL! This feedback makes our day. Thank you for sharing your comments!!
KyleNovember 23, 2019
How is this Low Fodmap? according to Monash University, Corn is HIGH Fodmap.
Reply
Rachel Pauls FoodNovember 24, 2019
Great question, Kyle.
The Monash app tells us that sweet corn (from the cob) can be tolerated in servings of 38 grams or about 1/2 cob. Larger servings could lead to high levels of sorbitol. This recipe calls for about 65g of corn, or 1/2 cup of kernels. Since the chile serves for 6-8 people, the amount of corn per individual serving would be safe to eat. Canned corn has higher FODMAP levels and would not be a safe substitution. Thank you!Reply
MadeleineJuly 21, 2021
Chili
This statement was on the ingredients list; Recently Monash updated their app to state that canned corn is lower in FODMAPs than fresh corn. You can substitute canned corn for this recipe.
This was part of an answer to one of the comments; Canned corn has higher FODMAP levels and would not be a safe substitution.
Now I am confused, is canned corn lower in FODMAPS or is the fresh corn lower?Reply
Rachel Pauls FoodJuly 21, 2021
Madeleine,
The update to canned corn happened much after the answer to that question. Please refer to the blog for the current information. Both fresh or canned corn will be safe for this recipe as the amount is low in FODMAPs for both varieties.Reply
Sumner L.December 2, 2019
Wonderful!
I made this for a football party and got rave reviews. Several of my guests have emailed me requesting the recipe! I cooked the ingredients minus the ground beef, on high for about four hours and then added cooked,ground beef and cooked for another hour.
Reply
Rachel Pauls FoodDecember 2, 2019
Summer,
Thank you for your comments and your suggestions for a recipe modification! Feedback like this is an inspiration for us. Have a wonderful day!!Reply
StephanieJanuary 12, 2020
So Good
I tried this recipe today and my husband and I both loved it. I’m disappointed that I only made half a recipe, I could eat this a couple more times this week and not get tired of it. It’s so flavorful!!
Reply
Rachel Pauls FoodJanuary 13, 2020
Stephanie,
Thank you SO much. Your feedback is what inspires us, and we hope you enjoy the chili (and our other recipes) many more nights in the future too! We really appreciate you taking the time to review our post 🙂Reply
RoxanneJanuary 25, 2020
Yum!
I did change it up a bit, did have a chance to put in the crock pot in the morning. So I cooked it up in a pot on the stove top. I cooked beef then added tomato paste and spices and stirred them in and and cook a bit then added green onion tops and grilled red peppers. Then I put in the canned tomatoes and a small can of green chili’s and homemade chicken broth. So good!
I also made roasted potatoes. Yummo!Reply
RoxanneJanuary 25, 2020
Comment above
Meant to say didn’t have time.😉
Reply
Rachel Pauls FoodJanuary 26, 2020
Great! Thanks for the feedback Roxanne 🙂
Reply
WGApril 4, 2020
Love It!!!!!
This is sooooo tasty, I took a chance and tried it, even though I was concerned how I would tolerate everything….. no problem! My IBS has even now gotten better to the point where I add pinto beans!
Thank for this recipe, I will try the Low Fodmap meatloaf next.Reply
Rachel Pauls FoodApril 5, 2020
Thanks WG!
We love getting feedback like this, it makes our day 🙂
Good luck with the meatloaf, just be aware that the sauce has a little kick to it, so titrate the mustard powder to your sensitivity. Hope to hear from you again soon!Reply
ChrissyApril 21, 2020
Looking fwd to this :) & ques.
Should I always shred my own cheese, or do you recommend buying it already shredded? Thanks!
Reply
Rachel Pauls FoodApril 21, 2020
Chrissy,
Thanks for the question! Actually, many pre-shredded cheeses are fine to consume, as long as they don’t contain added spices like onion and garlic. Plain shredded cheddar or mozzarella is often low-FODMAP. However, some blended cheeses and other products may have additives that are not OK, so always check your labels! See my low-FODMAP Label Reading blog for some great information. Good luck 🙂Reply
AnonymousApril 26, 2020
It’s so refreshing to have a meal turn out like the picture! I thought this chili was yummy! My kids and my husband just thought it was decent. It was definitely VERY spicy and not something I would usually feed my 10 or 4 year old. I have no problems making this again but will have to experiment so my family will eat it as well.
Reply
Rachel Pauls FoodApril 27, 2020
Thank you!
Of course, everyone has their own sensitivity so adjust the spice level to your preference.Reply
TerryNovember 3, 2020
Are pito beans low FODMAP? I’m newly diagnosed and am a bit overwhelmed with the lists of no nos!
Reply
Rachel Pauls FoodNovember 3, 2020
Hi Terry,
Thanks for your question. If you mean ‘pinto’ beans, then NO they are not low-FODMAP (*unless only eating 2 tablespoons of the canned, rinsed and drained variety).
Check out our latest Low-FODMAP IBS Solution Plan and Cookbook for some great tips, or our low-FODMAP free Happy Gut Guide for food lists.
Good luck!Reply
P.F.November 11, 2020
Hi! I haven’t tried the recipe yet but I do have a question. I think it looks delicious but I have a strong intolerance toward any type of corn so that wouldn’t work for me. Are there any other things I could try instead of corn that would fit the recipe well? I have read that black beans are lower in FODMAPS than other types of beans, would this work for the portion sizes suggested? Thanks so much!
Reply
See AlsoEasy Christmas Cake RecipeRachel Pauls FoodNovember 11, 2020
Hi PF,
Black beans would be low-FODMAP in serves of 40 grams, and drained canned lentils are low-FODMAP in servings of 46 grams. If you wanted to try those instead, you could do so. Good luck!Reply
AimeeDecember 11, 2020
Amazing!!
This is so yummy, and one of my favorite Low FODMAP meals. It’s delicious over rice as well. If you are in a hurry, you can easily make this on the stove top. Easy AND delicious……a must try!
Reply
Rachel Pauls FoodDecember 11, 2020
Aimee!
How awesome to hear from you. It made our day 🙂
You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia!
is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
Stay in touch with us…we love getting feedback like this!Reply
Jessica AtkinsonJanuary 10, 2021
Works great in the Instant Pot!
I made this tonight in my Instant Pot and it turned out great! I used the “bean/chili” setting on the IP which equates to 30 mins high pressure, then I did manual release. I used half turkey and half lean beef. I also added a teaspoon of cocoa powder which I thought rounded out the flavor nicely. Next time I’ll make the following adjustments: 1) brown the meat in a separate pan and transfer to the IP without the grease, 2) add an extra teaspoon of cocoa powder, 3) reduce the water to just 1 cup since the IP won’t reduce the chili as much as a slow cooker, and 4) omit the corn. I did not think the corn added all that much but then again I am from Texas where any chili purist will tell you that adding beans to your chili is a sin.
I will say that if you do this slow cooker style the flavors will probably meld much better. I was just too lazy and wanted immediate satisfaction!
Reply
Rachel Pauls FoodJanuary 11, 2021
Jessica,
Thanks for the feedback! This is wonderful information to share 🙂Reply
MonicaFebruary 5, 2021
Other additions?
Could I put in red pepper and carrots instead of corn?
Reply
Rachel Pauls FoodFebruary 5, 2021
Hi Monica,
You can certainly modify to your taste. Carrots and red bell peppers do not contain FODMAPs so they would be safe to enjoy in the chili. Good luck!Reply
JessicaFebruary 6, 2021
Delicious! Would love stovetop instructions
I made this for my husband and mother and got rave reviews. Do you happen to have stovetop directions? Usually I love using the slow cooker but they couldn’t wait 8 hours. 🙂
Reply
Rachel Pauls FoodFebruary 6, 2021
Glad you enjoyed this Jessica!
We do not have a conversion to stove-top for this recipe, but there are several blogs that have tips for alterations like this. We feel this chili tastes best when given the chance for the seasonings to infuse the meat and sauce, which the slow-cooker is optimal for. We generally even prefer it made a day ahead! Good luck 🙂Reply
SandraMarch 4, 2021
Hi! Can I put this on high for 4 hours instead of low for 8 hours?
Thank you!
Reply
Rachel Pauls FoodMarch 5, 2021
Hi Sandra,
That should also work well. Slow-Cookers are variable in their heat settings, so watch yours to make sure it is not overcooked. Good luck!Reply
SusanMarch 15, 2021
We love this! Have made both in slow cooker and in an instant pot. Here are directions if someone wants to try using an instant pot. Set pot to sauté.Brown meat choice(I use 97/3 ground turkey)in the infused oils. Turn off and add the rest of the ingredients. Stir well, scraping the bottom to avoid burn notice. Seal lid and use manual setting for 10 minutes. You can quick release or let it sit awhile—turns out good either way!
Reply
Rachel Pauls FoodMarch 15, 2021
Hi Susan,
Thank you so much for the tips! We are thrilled you enjoyed the chili.
Stay in touch 🙂Reply
EffieApril 16, 2021
Just okay
Flavor was fine, but it’s basically just a bowl of meat
Reply
Kaci DemuzioJuly 23, 2021
The third type of bean out there that you might want to look into is called the “large-mouth” bean. These are often sold as “little bean-shaped chilies” and are very popular with many of the people who are making chili for those who cannot eat too much meat.
Reply
Rachel Pauls FoodJuly 24, 2021
Hi Kaci,
Many beans are high in FODMAPs. We do not think the bean you reference has been tested, therefore we do not suggest it for this recipe. Thank you!Reply
LaurynOctober 30, 2021
Going to make this for Halloween today! What is considered one serving?
Reply
Rachel Pauls FoodOctober 31, 2021
Hi Lauryn,
This will be delicious!
There are about 6 low-FODMAP servings of tomato related fructans in the recipe. Thus we suggest between 6-8 portions. Eight adults will have about 4 ounces of meat per person, an amount typically considered a standard portion size for a dinner recipe. Hope that is helpful! Enjoy.Reply
Mary BernackiJanuary 16, 2022
Yummy
Easy peasy. I double the recipe so I can freely freeze portions as there are only 2 of us. It is a favourite of my single friends so I share it with them. We like it with shoestring sweet potato fries which I make in my air fryer. Yum
Reply
Rachel Pauls FoodJanuary 16, 2022
Mary,
That sounds delicious! We can’t wait for you to try your next recipe! Thank you so much for your review 🙂Reply
RattySeptember 9, 2022
Either my ancho chili powder is spicier than it’s supposed to be, or this recipe is for insanely spicy chili. I didn’t even put the full 2 tablespoons (it was more like 1) of ancho and skipped the cayenne entirely, and my mouth is burning. I do not even want to know what this would’ve been like with 2 tablespoons of ancho AND 1/4 teaspoon of cayenne pepper. Good lord.
Reply
Rachel Pauls FoodSeptember 10, 2022
Hi Ratty,
That is interesting, we have never been told this was too spicy, and it has been one of our most popular recipes for over 5 years. It could be your powder, but we apologize that it wasn’t what you expected!Reply
BlakeOctober 4, 2022
Hi! I plan to make this soon. I have a double concentrated tomato paste. How much would you recommend I use to ensure it’s safe within Low FODMAP guidelines? Thanks!
For reference, this is the tomato paste: https://www.amazon.com/Trader-Joes-Tomato-Paste-4-6oz/dp/B00WDA11CG
Reply
Rachel Pauls FoodOctober 4, 2022
Hi Blake,
This product is a concentrated paste, but is meant to be used as an equal substitute 1:1 for other tomato pastes. Therefore we would be speculating in advising you on FODMAPs. We suggest sticking to a product that has been tested for FODMAP content and reported in the FODMAPFriendly or Monash apps to be certain. Sorry that there is not data on those products available!Reply
ChrissyJanuary 31, 2023
Always great!!!
Warms us up on a cold night! I’m having dreams of it stuffed in a cheese quesadilla! Might have to try it! Thanks again.
Reply
Rachel Pauls FoodFebruary 1, 2023
Hi Chrissy,
Wow that sounds amazing! Thank you so much for your comments. It makes us so happy to hear from people like you. Have a great day!!Reply
AnonymousSeptember 25, 2023
Hi! Can I make this on the stove?
Reply
Rachel Pauls FoodSeptember 26, 2023
Thanks for the question! We have only made it the way is described. We do have a delicious low-FODMAP Turkey Pumpkin Chili recipe that is a one-pot stove recipe. You may want to try that! Good luck 🙂
Reply
AnonymousJanuary 3, 2024
I love this recipe! Can you tell me the serving size in cups and also do you have the nutrition facts per serving? Thank you!
Reply
Rachel Pauls FoodJanuary 3, 2024
We are so happy you enjoyed the chili! We are very sorry that we don’t have detailed nutritional information to share. Thank you again and stay well.
Reply
Do we know the calories in a portion?January 12, 2024
Do we know the calories in a portion?
Reply
Rachel Pauls FoodJanuary 12, 2024
Thank you for the question. We are not able to provide nutritional data for our recipes. We apologize.
Reply
AnonymousJanuary 18, 2024
Love throwing this in the slow cooker before going to work and coming home to a hot meal without the effort after working all day. I’ve made this with beef or turkey, both turn out great. I like to substitute half of the meat for 1.5 cups of lentils so there is still a bit of a “bean” vibe while keeping it low fodmap. Sometimes I add some canned mushrooms as well since they’re low fodmap. 🙂 Thank you for such an awesome recipe!
Reply
Rachel Pauls FoodJanuary 18, 2024
Thank you SO much! We love this feedback!
Reply
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