Low FODMAP Meximelts

A Meximelt is a discontinued Taco Bell menu item. It was a soft flour tortilla filled with seasoned ground beef, lots of melted cheese and salsa. For our version we swap out the flour tortilla for corn and use low FODMAP Pico de Gallo to make gut-friendly cheesy goodness.

The Meximelt, now gone from the Taco Bell menu.

Meximelts are meant to be extra cheesy, almost like a TexMex grilled cheese. You can use a Mexican cheese blend or you can try half cheddar and half Monterey Jack cheese. If you tolerate pepper Jack cheese, that could work as well.

According to Monash, up 3 corn tortillas are tolerated by most people on the low FODMAP diet. Supermarket chili powder often contains garlic and onion. Look for chili powder without garlic and onion online. Some ethic brands of chili powder are also free of those ingredients. If you can’t find it, replace with more paprika.

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Low FODMAP Meximelts

Makes 4-6 servings

Ingredients: Seasoned Ground Beef

• 1 lb ground beef
• 1 tbsp garlic-infused olive oil
• 1 bunch scallions, sliced (green parts only, optional)
• 1 tbsp chili powder (optional, see above for info)
• 2 tsp ground cumin
• 1 tsp paprika
• 1 tsp coriander
• 1 tsp black pepper
• 1/4 tsp oregano
• 1/8 tsp sea salt
• 1 tsp cornstarch
• 1 pack low FODMAP beef broth concentrate
• 1/2 cup water plus 2 tbsp water, divided

Instructions: Seasoned Ground Beef

1. Heat a cast iron skillet over medium-high heat. Add the ground beef and 2 tbsp water. Cook the beef, stirring and breaking up the meat, for 5-6 minutes. Pour off excess fat and water. Stir in garlic-infused olive oil and cook for another minute.
2. Add the chili powder, cumin, paprika, coriander, pepper, oregano, salt, cornstarch and scallions. Stir until well combined. Add the water and broth concentrate, stir, bring to a simmer and cook uncovered until thickened, about 4-5 minutes.

Ingredients: Pico de Gallo

• 1 cup tomatoes, finely chopped
• 1/2 cup bell pepper, finely chopped
• 1/2 cup scallions, sliced (green parts only, about 4 scallions)
• 1/4 cup fresh cilantro, chopped
• juice of half a lime (about 2 tbsp)
• 1/4 tsp sea salt
• 1/4 tsp black pepper

Instructions: Pico de Gallo

1. Combine all ingredients in a mixing bowl and mix well. It can be served right away, but for best flavor refrigerate for at least an hour.

Ingredients: Assembly and Cooking

• 16 oz shredded Mexican cheese blend
• 10-12 corn tortillas
• prepared Salsa Cruda (see above)
• prepared Seasoned Ground Beef (see above)

Instructions: Assembly and Cooking

1. For each Meximelt: Place a slightly damp paper towel on a plate and lay a tortilla on it. Add shredded cheese to just half the tortilla in a half moon shape. Top with 1-2 tablespoons of seasoned beef, spreading it evenly over the cheese. Add a spoonful of salsa cruda. Fold the empty half of the tortilla over.
2. Wrap the paper towel around the filled tortilla. Microwave for 1 minute or until melted. Serve.
3. Alternate cooking method: Heat oven or toaster oven to 425. Move rack to the highest position. Place unfolded Meximelt on a lined baking tray and bake 3-4 minutes or all the cheese is melted. Do not overcook. Remove from oven and fold in half. Serve.

Low FODMAP Cheesy Bacon Potato Bake

Sometimes comfort food is where it’s at. This simple dish of cheese and bacon topped roasted potatoes is homey and satisfying. Though this dish is more of a side dish, I have been known to eat it as a main course. (Accompanied by a vegetable of course.) It is best served immediately from the oven and all in one sitting so that the cheese is melted. Add more cheese if reheating.

Did you know that bacon can be cooked in the oven? If you wish to skip frying, line a baking tray with parchment, then place the bacon side-by-side on the tray. Bake for 10-20 minutes at 400F. Start checking on the bacon around 10 minutes and watch closely until the desired crispness is reached. If baking bacon at the same time as the potatoes, be sure the bacon is above the casserole as it splatters and can get grease on it.

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Low FODMAP Cheesy Bacon Potato Bake

Makes ~6 servings.

Ingredients

• 2.5 pounds Yukon gold potatoes, cut into bite-sized chunks
• 8 oz shredded cheddar cheese or Mexican cheese blend
• 4 slices uncured sugar free bacon, cooked and crumbled
• 3-4 scallions, chopped (green parts only)
• 2 teaspoons garlic-infused olive oil
• 1/8 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp paprika

Instructions

1. Preheat oven to 400F. Grease a casserole dish with butter or oil.
2. Add potatoes, salt, pepper and paprika to a large mixing bowl. Drizzle with olive oil and toss until potatoes are well coated. Pour potato mixture into a casserole dish. Potatoes should be in a single layer or close to it.
3. Bake for 30-40 minutes, until potatoes are fork tender. Remove potatoes from oven and sprinkle with the cheese. Return dish to oven. Broil for about 5-7 minutes, until cheese is melted and bubbly. Remove from oven and top with bacon crumbles and scallions.

Low FODMAP Cheeseburger Casserole

Cheeseburger Casserole is one of my favorite comfort food recipes. It comes together in just 30 minutes and it’s tastier than you might think. Like a regular burger, customize it as you like. I usually use a blend of cheddar and Monterey Jack cheese, but any low FODMAP cheese could work. Use crumbled bacon and blue cheese to make a classic blue cheese bacon burger casserole. Try a feta burger casserole and top with oregano, fresh slices of cucumber and tomato. There are lots of great variations to explore.

Topped with lots of veggies

As written this recipe contains some ingredients that are not necessarily low FODMAP. In particular ketchup and dill pickles can be problematic. Most supermarket dill pickles contain garlic in the brine, however I have found that when consumed in small quantities they do not bother me. If you are worried about them, you can make your own low FODMAP pickles or leave them out. As for ketchup, Monash appears to have only tested ketchup sweetened with sucrose or high fructose corn syrup. Both are not recommended. Luckily low FODMAP ketchup is available online as are recipes if you want to make your own. I’ve had success with cane sugar sweetened ketchup in small quantities. (There’s only around 1/2 tsp of ketchup per serving, which is not much at all.) Everyone is different. Find the solution that works for you.

Cheeseburger Casserole can be made low carb or not. Both ways are satisfying. If using rice, no change in cooking time is necessary. I usually make mine with rice since it makes a decent stand in for a bun, but it’s great without. Using rice adds about 2 more portions (making ~8 servings total.)

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Low FODMAP Cheeseburger Casserole

Makes ~6 servings

Ingredients

• 2 lbs ground beef
• 1/2 tsp sea salt
• 1/4 cup mayonnaise
• 1/4 tsp black pepper
• 1/4 cup low FODMAP ketchup
• 2 tbsp Worcestershire sauce
• 1 bunch scallions, chopped, divided (green parts only)
• 1 ½ cup shredded cheese, divided (about 6 oz)
• 1 tbsp garlic-infused olive oil
• 1 tbsp yellow mustard
• dill pickle slices, chopped (optional)
• tomatoes, chopped
• lettuce, shredded
• bacon, cooked and crumbled (optional)
• leftover cooked white rice (optional)

Instructions

1. Preheat oven to 400°F. Grease a 2-quart baking dish with garlic-infused olive oil or other fat of your choice. If using rice, add about 1/2” of rice to the baking dish in an even layer. Set aside.
2. Heat a cast iron skillet over medium-high heat. Add beef. Cook, breaking up the beef, until browned. Drain the grease from the pan. Stir in the black pepper, half the scallions and salt. Allow to cook for a few minutes while stirring.
3. Remove skillet from heat. Stir in the ketchup, mayonnaise, mustard, Worcestershire sauce and half the cheese until thoroughly combined. (It’s ok if the cheese does not melt immediately. )
4. Transfer the mixture in an even layer to the prepared baking dish. Top with the remaining cheese. Bake until the cheese is melted and the casserole is heated through, about 15 minutes.
5. Portion onto plates and top each with lettuce, tomatoes, pickles, reserved scallions and bacon if using. Serve immediately, while the cheese is still gooey.

Hot bubbling cheese

Low FODMAP Easiest Hot Ham & Cheese

On low spoon days it can be really nice to have a hot meal, but hot meals are often taxing to make. Fortunately this low spoons hot meal requires no chopping, no standing over a stove and takes under 10 minutes to prepare. Make as many or as few as fits your appetite, but Monash recommends up to 3 corn tortillas per meal.

I use black forrest ham as I found a brand with no high FODMAP ingredients, but you can use whatever type of low FODMAP ham you wish. Even thin slices of home-baked ham work.

Customize this recipe as you like. Add thinly sliced tomato if you like. Use different low FODMAP cheese. A little Dijon mustard spread on the tortilla could add some spice. You could even swap out the ham for turkey or roast beef. Just don’t overfill the tortillas. Too much and hot cheese will ooze everywhere when you take a bite. Make sure to allow to cool a bit before eating so the cheese doesn’t burn your mouth.

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Low FODMAP Easiest Hot Ham & Cheese

Makes 1 serving.

Ingredients

• 3 corn tortillas
• 3 slices of deli ham
• shredded cheddar or Mexican blend cheese

Instructions

1. Preheat oven or toaster oven to 425.
2. Place tortillas on a lined baking sheet. Center a slice of ham on each tortilla. Top with shredded cheese to taste.
3. Move oven rack to the highest position and bake until cheese is completely melted and just starting to brown – about 3-6 minutes depending on your oven.
4. Remove from oven. Transfer to a plate using tongs or a spatula. Fold tortilla in half. Allow to stand for 1-2 minutes then serve.

All cheese is melted with just a little brown. It’s ready to be folded.

Ready to eat! Don’t burn yourself.

Low FODMAP Easy GF Queso

Traditional Mexican white queso is made with either asadero or chihuahua cheese, both of which are fresh cheeses that melt easily. Unfortunately fresh cheeses can be high in FODMAPs. Mild white cheddar or Monterey Jack, which are both hard, aged cheeses, make good substitutes that are more easily tolerated.

There is no flour in true Mexican queso. It is an American addition, usually added to keep the sauce from hardening as it cools. Serve flourless queso in small batches that are consumed quickly so the cheese does not become hard. Alternatively large batches can be kept warm in a crockpot while small batches can sit on an electric mug warmer or tea light warmer.

Monash’s app says that up to 1.5 ounces of cheese is tolerated by most individuals. Please keep your eye on your intake as necessary. Up to 3 corn tortillas are tolerated by most people on the low FODMAP diet.

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Low FODMAP Easy GF Queso

Makes 2-3 servings.

Ingredients

• 1 cup mild white cheddar or Monterey Jack cheese, shredded
• 1⁄4 cup lactose free half-and-half or whole milk
• 2 scallions, finely chopped (green parts only)
• 1/2 tsp ground cumin
• Pinch salt
• 1 tsp garlic-infused olive oil (optional)
• 2 oz canned green chilies (optional, if tolerated)
• 1 tbsp fresh cilantro, finely chopped (optional)
• 6 grape or cherry tomatoes, chopped (optional)
• GF corn tortilla chips (we like Juanita’s) or warm corn tortillas, for serving

Instructions

1. Add the cheese, garlic-infused olive oil, half and half or milk, cumin, chilis, tomatoes and salt to a small sauce pan. Heat over medium and stir frequently as the mixture warms. Do not allow it to boil.

2. When the cheese melts completely and the texture of the queso is smooth, remove from heat and stir in cilantro. Serve with tortilla chips or warm corn tortillas.

Low FODMAP Chicken & Cheese Bites with Sweet Mustard Dipping Sauce

These quick and easy snacks are versatile. On their own they are gluten-free, low carb and keto-friendly. Serve them with this honey-less honey mustard sauce for a bit of sweetness or with another sauce of your choice such as low FODMAP marinara or low FODMAP taco sauce.

When serving with sweet mustard sauce, I use cheddar or a cheddar-jack cheese blend. When serving with marinara, I use low moisture mozzarella. I typically use poached chicken when I make these, but you can leftover baked chicken, rotisserie chicken, or even canned chicken – whatever is easiest for you.

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Low FODMAP Chicken & Cheese Bites with Sweet Mustard Dipping Sauce

Makes ~12 bites (4 servings of 3 bites)

Ingredients: Chicken & Cheese Bites

• 10 oz (~1-1/4 cups) cooked chicken, finely chopped
• 1 egg
• 1 cup shredded cheese (cheddar or mozzarella)

Instructions: Chicken & Cheese Bites

1. Preheat oven to 400F.
2. Mix all ingredients together in a mixing bowl until evenly combined. Carefully form about 12 patties, placing them on a parchment lined baking sheet as you go. They will be quite wet and you may need to form them on the sheet.
3. Bake for 20 minutes. Remove. Allow to stand for 2-3 minutes before serving.

Ingredients: Sweet Mustard Dipping Sauce

• 2 tbsp mayo
• 2 tbsp Dijon mustard
• 4.5 tsp brown sugar
• 1/4 tsp apple cider vinegar

Instructions: Sweet Mustard Dipping Sauce

1. Whisk all ingredients together. Allow to stand for 5 minutes or more then whisk again before serving.

Low FODMAP Fast Food-Style ‘Bean Burrito’

Here’s the thing about this recipe: it contains no beans and is not, in fact, a burrito. Instead it’s named this way for it’s similarity to the flavor and texture of a Taco Bell style bean burrito. Unfortunately corn tortillas don’t fold into burritos easily without tearing so we’ve settled for a taco-shaped ‘burrito’.

There was a lot to replace to get this right – the beans, flour tortilla, onions and taco sauce are all high FODMAP items. However I think once you try my version, you’ll be surprised how close you can get with low FODMAP substitutes. Pap, a mash of potato and cornmeal, is a convincing stand in for the texture of beans. Make it with stoneground cornmeal for a lightly textured bean substitute.

These can be made in a microwave, oven or toaster oven. As corn is not low FODMAP, limit individual servings to just 2 ‘burritos’.

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Low FODMAP Fast Food-Style ‘Bean Burrito’

Ingredients

• taco-sized gluten-free corn tortillas
• shredded Mexican cheese blend
• potato pap made with stoneground cornmeal, warm
• low FODMAP taco sauce
• scallions, chopped (green parts only)

Instructions

1. Melt the cheese onto the tortillas:
   • Oven or toaster oven: Place tortillas on a foil-lined baking sheet. Top with shredded cheese. Broil until the cheese has melted complexity but has not started to brown.
   • Microwave: Place tortillas on a plate lined with a paper towel. Top with shredded cheese. Cover and microwave until the cheese has melted.
2. While still hot, top with a about 2 tablespoons of pap, two teaspoons of hot sauce and a generous handful of scallions. Fold tortilla in half to make a taco. Serve immediately.

Low FODMAP Pan-Fried Tacos

Fried tacos filled with shredded chicken and cheese with a side of low FODMAP taco sauce

All of the yum of flautas (taquitos), much less of the hassle. These crispy fried snacks require no rolling and no deep frying. Fill them with whatever low FODMAP fillings you like from meat to cheese to mashed potatoes. I prefer to use seasoned meat, but traditional flautas from Sinaloa use unseasoned meat. Poach your own chicken or use leftover rotisserie chicken. Make a batch of seasoned ground beef or cut up some leftover roast. It’s really up to you!

Even though these are very easy to make, it may take a little practice to get them perfect. By the third taco I was happy with my efforts. Overfilling is a common issue. Go easy on the fillings – just about 2 tablespoons is plenty. Try to keep cheese away from edges of the tortilla. If cheese starts to ooze out during cooking, don’t panic. Let it be. It will fry into a delicious crust. In general it’s better to serve fresh vegetables alongside fried tacos instead of putting them inside the tacos.

Serve pan-fried tacos as you would traditional taquitos – with low FODMAP guacamole, low FODMAP taco sauce or lactose-free sour cream. They’re also delicious with low FODMAP salsa cruda. Corn tortillas do contain some FODMAPs so limit your intake to 3 pan-fried tacos.

Ingredients

• small gluten-free corn tortillas
• olive oil for frying
• shredded cooked chicken or seasoned ground beef
• shredded Mexican cheese blend

Instructions

1. Heat a cast iron skillet over medium high heat. When hot, add a couple tablespoons of olive oil.
2. When the oil is hot, place a corn tortilla in the pan. Add a couple tablespoons of meat and some cheese. Do not overfill. As soon as the filling is in place, use the spatula to fold the tortilla in half and gently press the taco so it flattens a little.
3. Turn the heat down to medium and allow the tacos to cook for 2-3 minutes on each side. They are ready when golden brown and crispy.
4. Remove hot tacos to a plate lined with paper towels in order to absorb sone of the excess oil. Allow to cool for 2-3 minutes. Serve with low FODMAP condiments.

Low FODMAP Tortilla Mini Pizzas

Makes 1 snack-sized serving.

Simple, quick and tasty is the best way to describe this snack. It’s most easily prepared in a toaster oven, but a conventional oven works well, too. Use whatever low FODMAP toppings you like. Cheese alone is tasty. Leftover seasoned beef from School Lunch Tacos is particularly good. Just be sure to add it before the cheese so it does not dry out. For a crispier mini pizza, use less cheese and bake about 2 minutes longer.

Ingredients

• 2 small corn tortillas
• garlic-infused olive oil
• shredded Mexican cheese blend
• 2 grape or cherry tomatoes, finely chopped
• 1 scallion, chopped (green parts only)
• 1 slice of yellow, red or orange bell pepper, finely chopped (optional)

Instructions

1. Preheat oven or toaster oven to 425F. If using a conventional oven, move the rack to the highest position.
2. Line a baking sheet with aluminum foil and place the tortillas on it so they do not overlap. Pour a small amount of garlic-infused olive oil onto one tortilla. Using the back of a spoon, quickly spread the oil evenly across the tortilla. If you have excess oil, press the other tortilla onto the first to absorb some of the oil. Repeat with the other tortilla so both are lightly coated on the side facing up. Add a handful of cheese to each tortilla and spread it evenly. Top with tomatoes, scallions and bell pepper.
3. Bake for 5-7 minutes, until all the cheese is melted and the edges of the tortilla just start to brown. Remove from oven and using kitchen shears, a pizza cutter or a knife, cut each tortilla into 4 wedges. Serve immediately.

Low FODMAP Twice Baked Potatoes

Makes 1 full potato serving or two half-servings.

Baked potatoes are among the easiest foods to prepare. Elevating them to a delicious meal or side dish is nearly as easy. Twice baked potatoes are essentially regular potatoes with the cooked flesh scooped out, turned into mashed potatoes and eventually returned to the potato skin to be baked a second time. You can flavor the mashed potatoes however you like. In this case I’ve chosen the classic combo of cheese, scallions and garlic. In this case I’ve used a blend of cheddar and Monterey Jack cheeses for a good melt with a lot of flavor.

Don’t wrap the potatoes in foil. Place the lightly oiled ‘taters directly on the oven rack during the first bake. This will give the skin an excellent crispy texture. To make half-portions, cut the potatoes into halves instead of slicing off the top and serve the halves individually. When preparing several potatoes at once, combine all the scooped potato flesh from all the potatoes and make the mash all at once to save time.

Ingredients

• 1 russet potato
• 1 tbsp lactose free milk
• 1 tbsp butter
• 1/2 tsp garlic-infused olive oil plus more for coating potatoes
• sea salt
• freshly ground black pepper
• 2 tbsp shredded cheese blend plus more for serving
• 1 scallion, sliced (green parts only)
• 2 strips bacon, fried and crumbled (optional)

Instructions

1. Preheat oven to 425°F. Scrub, rinse and dry potato. Pierce the skin several times with a fork. Lightly coat potato with 1/8 tsp garlic oil and sprinkle with sea salt. Place directly on oven rack and bake for an hour.
2. Carefully remove potato from oven with tongs. When it has cooled slightly, slice a hole in the top big enough to easily remove the flesh. Without damaging the skin, scoop out potato flesh and place in a bowl. Add milk, butter, garlic oil, a pinch of salt, a few cracks of pepper, shredded cheese and half of the scallions. Mash with a fork or potato ricer until even.
3. Place the empty potato skin on a baking sheet. Return the mashed potato mixture to the potato skin using a spoon. Leave a slight indentation for the cheese to sit in. Top with cheddar cheese. Bake 10-15 minutes until heated through and cheese melts. Top with remaining scallions and bacon. Serve immediately.