Low FODMAP Fast Food-Style Taco Sauce

/ peacockdreams

Makes ~1/2 cup

Everyone likes a little fast food sometimes, right? I find myself craving Taco Bell crunchy tacos and bean burritos every once in a while. Both are filled with ingredients that are not low FODMAP so of course I can’t indulge. As a result I decided to recreate them as closely as possible using low FODMAP ingredients.

This taco sauce is based on Taco Bell’s mild sauce. You can increase the heat by adding cayenne pepper (if tolerated). Use tomato paste from a tube so as not to waste a whole can. Alternatively, freeze 1 tbsp portions of leftover tomato paste for later use.

Please note that chili powder usually contains small quantities of garlic and onion. Low FODMAPers can either keep portion sizes very small, replace the chili powder with paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online.

A corn tortilla topped with melted cheese, scallions and taco sauce.

You can find my recipe for Taco Bell style crunchy beef tacos here. Bean burritos are a bit harder to replicate since beans are high in FODMAPs but there aren’t really any substitutes. However I’ve found that a soft white corn tortilla topped with a generous helping of shredded cheese that’s been browned in a toaster oven, topped with fresh scallions and taco sauce does a great job of satisfying the need for that flavor. Just fold the tortilla in half and eat it like a soft taco.

Ingredients

  • 1 tbsp tomato paste
  • 3/4 cup water
  • 1/2 tsp cornstarch
  • 1 tbsp + 1 tsp apple cider vinegar (white vinegar ok, use just 1 tbsp)
  • 1 tsp garlic-infused olive oil
  • 1/2 tsp sugar
  • 1 1/2 tsp low FODMAP chili powder (if tolerated)
  • 1 tsp paprika
  • 1/2 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 tsp sea salt

Instructions

1. Add the water and cornstarch to a small saucepan. Whisk until there are no lumps. Add the rest of the ingredients and stir until even. Bring to a boil and cook for one minute.

2. Reduce heat to barely simmering and cook until the sauce thickens a bit – about 15-20 minutes. Stir occasionally. Remove from heat and allow to cool. For best flavor, refrigerate over night. It still tastes great when used right away.

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