Low FODMAP Chili (Stove Top or Slow Cooker)

*This article includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Are you a chili lover but the high FODMAP ingredients trigger uncomfortable symptoms? Well, here to the rescue is a low FODMAP chili recipe that tastes quite like the real deal.

Looking for something you can prepare ahead of time?  In addition to stove-top instructions, I have included instructions for a slow cooker method for an easy weeknight dinner.

About This Recipe

Most people who are sensitive to FODMAPs should be able to tolerate this recipe.  However, some of the ingredients used in this recipe do contain FODMAPs. You might want to pair it with a low FODMAP side salad to help resist the urge to go back for seconds.

You could make a few other adjustments to the recipe as well, like sticking with ½ a can of garbanzo beans or skipping the jalapeno pepper.

Low FODMAP Chili Ingredients

Garlic Infused Olive Oil

Sometimes it is not clear if garlic-infused olive oil is truly low FODMAP. If you see particles of garlic floating in the oil (or hanging out on the bottom of the jar) that is a pretty good indicator that it is not low FODMAP. I tend to use Colavita Roasted Garlic Extra Virgin Olive Oil, which is certified low FODMAP.

Celery

Celery is high in mannitol at a portion of two medium stalks.  One-third of a medium stalk is considered medium FODMAP.  At smaller portions, it is low FODMAP.  Since this recipe uses only one stalk of celery and makes six servings of chili, it should be safe for a low FODMAP diet.

Green Bell Pepper

Green bell peppers contain sorbitol and are considered moderate in FODMAPs at ¼ of a medium pepper.  This recipe calls for ½ a green bell pepper, distributed across six chili portions. This is a small enough portion of bell peppers that it should not cause most people symptoms. 

Leeks

The green tops of leeks are low FODMAP. Avoid using the white portion. See below (Tips for Preparing Leeks) for a visual of the portion to use.

Jalapeno Pepper

One small jalapeno is low FODMAP. The amount used in this recipe is ½ of one jalapeno pepper. Higher amounts contain the FODMAP fructose.

However, jalapenos also contain capsaicin, another common trigger for people with IBS.  If you do not tolerate spicy foods like jalapenos this is an easy ingredient to leave out.

Low FODMAP Chili Powder

Regular chili powder is considered low FODMAP at one teaspoon.  This recipe calls for 1.5-2 Tablespoons of chili powder (or more to taste and tolerance). Therefore, I recommend using a low FODMAP version like that from Casa de Sante. Or make your own using my low FODMAP chili powder recipe.

Ground Beef

Like most meat, ground beef is low FODMAP. I used 90% lean ground beef to avoid the need to drain off the fat. This also keeps the saturated fat content lower, which is better for heart health.

Garbanzo Beans (Chickpeas)

Why not kidney beans? Canned garbanzo beans are lower FODMAP than kidney beans. A ¼ cup portion of garbanzo beans is low FODMAP. A ½ cup portion contains moderate amounts of galactooligosaccharides (GOS).

A can of garbanzo beans is about 1.75 cups. Across the six portions that this recipe creates this is just over ¼ cup per serving. You can go lighter on the garbanzo beans if you are sensitive to GOS.

Fire-Roasted Tomatoes

Fire-roasted tomatoes add a nice flavor but feel free to use regular diced canned tomatoes if you can’t find them. Make sure the canned tomatoes do not contain garlic, a high FODMAP ingredient.

Tomato Sauce

Tomato sauce usually contains tomato puree and some seasonings. Among these might be garlic and onions. If they are included as less than 2% of the ingredients, it is likely an ok product to use.

If you are concerned about the possible presence of garlic and onions, you could use 100% tomato juice in its place.  In this case, I would also add two tablespoons of tomato paste to achieve a thicker consistency.

Low FODMAP Beef Broth

I am not aware of any certified low FODMAP beef broth products. Look for broth without onions or garlic in the ingredient list. I used Simple Nature Organic Beef Bone Broth from Aldi. Gourmend does have a low FODMAP chicken broth if you prefer to use that.

You can also make your own using ingredients like beef bones, carrots, the green tops of leeks, herbs, and maybe even a little garlic-infused olive oil.

Tips for Preparing Leeks

If you don’t have experience cooking with leeks here are some tips.

First, cut off the bottom end of the leeks. Since we are going for low FODMAP you can just as well cut off the entire white section.

Next, cut the leek in half down the entire length of the vegetable. You will likely find some dirt between the leek leaves since this vegetable pushes its way up out of the soil as it grows. Cutting it lengthwise allows you to wash the dirt out of all the cracks and crevices.

You may also cut away the very top of the leeks if the leaves are split, look dry, woody, or are discolored.

Optional Toppings for your Low FODMAP Chili

I don’t know about you, but in my house, no bowl of chili is complete without some toppings! Consider a dollop of sour cream (low FODMAP in up to 2 tablespoons), green onions (green part only), chopped cilantro, cheddar cheese, and pickled jalapenos if you tolerate the heat. 

Unlike regular jalapenos, pickled jalapenos are low FODMAP. This is due to the water-soluble nature of FODMAPs – meaning that the FODMAPs in the jalapenos leach out into the brine (so don’t drink the brine). If pickled toppings sound good, you could also consider pickled red onions!

Have a unique topping you put on your chili?  Let us know in the comments!

Need a slow cooker? Check out this high rated option from Amazon.

Low FODMAP Chili

Low FODMAP Chili Recipe

A low FODMAP version of classic chili using garbanzo beans.
Prep Time 10 mins
Cook Time 1 hr 25 mins
Total Time 1 hr 35 mins
Course Main Course
Cuisine American
Servings 6 Servings
Calories 332 kcal

Ingredients
  

  • 1 stalk celery
  • 1/2 green bell pepper
  • 1 leek green part only
  • 1/2 medium jalapeno pepper optional
  • 1 Tbsp garlic-infused olive oil
  • 1.5-2 Tbsp low FODMAP chili powder
  • 1 pound lean ground beef
  • 1 15.5 ounce can garbanzo beans
  • 1 14.4 ounce can diced fire-roasted tomatoes
  • 1 8 ounce can tomato sauce
  • 1 1/2 cups low FODMAP beef broth

Instructions
 

Stove Top Method (Preferred):

  • Dice celery, bell pepper, leek greens, and jalapeno (if using).
  • Heat garlic-infused olive oil in a skillet.
  • Add diced vegetables to skillet and sauté over medium heat for 5 minutes.
    Sauteed vegetables for low FODMAP chili
  • Add chili powder and continue cooking, stirring frequently, another 5 minutes.
  • Set vegetable mixture aside.
  • In a stockpot or Dutch oven, cook ground beef, breaking it apart.
  • Once the meat is cooked, add the cooked vegetable to the stockpot.
  • Add the can of garbanzo beans*, fire-roasted tomatoes, tomatosauce, and beef broth. 
  • Stir and bring to a boil. 
  • Once boiling, reduce heat to low, cover pot and simmer for one hour, stirring occasionally.
  • Serve warm and top with your choice of low FODMAP toppings  – shredded cheddar cheese, sour cream, cilantro, green onions (green tops only).

Slow Cooker Method:

  • Dice the celery, bell pepper, leek greens, and jalapeno (if using).  Place in the slow cooker.
  • Brown hamburger in a skillet, breaking it apart.
  • Add the chili powder to the meat and continue to simmer for 5 minutes.
  • Add the seasoned meat to the slow cooker.
  • Add the rest of the ingredients and stir to combine: garbanzo beans*, fire-roasted tomatoes, tomato sauce, and beef broth. 
  • Mix in a tablespoon of garlic-infused olive oil if you like that garlic flavor.
  • Coverand cook on low for 8 hours or high for 4 hours.
  • Serve warm and top with your choice of low FODMAP toppings  – shredded cheddar cheese, sour cream, cilantro, green onions (green tops only).

Notes

Calories do not include the optional toppings.
*If you are sensitive to galactooligosaccharides or if you are still in the elimination phase of your diet, you could decrease the garbanzo beans to 1/2 – 3/4 of a can.

Have you grabbed our freebie yet?

Free download: Low FODMAP grocery list

Click FREEBIE to download your copy of our Low FODMAP Grocery List. Bonus! Downloading this freebie will also sign you up for our newsletter to keep you up to date on the latest from Gut Health and Nutrition.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Leave a Comment

Your email address will not be published.

Recipe Rating




Scroll to Top