Low FODMAP Salsa Verde

Salsa verde is easy to make at home. Think of this recipe as a starting place. You can decide how much cilantro, salt and lime juice you prefer. I strongly recommend adding the lime juice a little at a time (as the recipe is written) the first time you make it so you can determine how much lime juice you like. You can take it to the next level by adding a diced avocado (if tolerated) before blending.

Tomatillos are typically better tolerated than tomatoes. Up to a cup of tomatillos is generally tolerated by most. The doesn’t mean you can have a cup of salsa verde, but you can likely enjoy more of it than a tomato-based salsa.

A fried egg smothered in salsa verde

Enjoy salsa verde with GF corn tortilla chips, in enchiladas verde, on tacos or topping fried eggs.

Salsa verde requires little chopping compared to Low FODMAP Pico de Gallo as it’s made in a blender.

Be aware that the salsa will be rather thin at first, but will thicken up to a gelatin-like consistency after a few hours in the refrigerator, due to the naturally occurring pectin in the tomatillos. Simply give it a vigorous stir before serving.

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Low FODMAP Salsa Verde

Makes 2.5 cups

Ingredients

• 1 1/2 pounds tomatillos (about 12 medium), husked and rinsed
• 1 small jalapeño, stemmed (optional)
• 1/2 green bell pepper, roughly chopped
• 1/2 bunch scallions, roughly chopped (green parts only)
• 1/4 cup packed fresh cilantro leaves (more if you love cilantro)
• 2 tablespoons to 1/4 cup lime juice (1 to 2 medium limes, juiced), to taste
• 1/2 to 1 teaspoon sea salt, to taste
• GF corn tortilla chips (for serving)

Instructions

1. Preheat the broiler set on high with one rack positioned about 4 inches below the heating element. Place the tomatillos and peppers on a rimmed baking sheet and broil until they’re blackened in spots, about 5 minutes.
2. Remove the baking sheet from the oven, carefully flip over the tomatillos and pepper with tongs and broil for 4 to 6 more minutes, until the tomatillos are splotchy-black and blistered.
3. Meanwhile, in a food processor or blender, combine the chopped scallions, cilantro, 2 tablespoons lime juice and salt. Once the tomatillos are out of the oven, carefully transfer the hot tomatillos, pepper(s) and all of their juices into the food processor or blender.
4. Pulse until the mixture is mostly smooth and no big chunks of tomatillo remain, scraping down the sides as necessary. Taste salsa and add additional lime juice, cilantro and salt as desired. Serve.

Low FODMAP Taco Seasoning

Use this low FODMAP blend of familiar Mexican spices to flavor your favorite TexMex dishes. It’s same blend of spices used in TexMex Ground Beef and School Lunch Tacos. Equivalent to one pack of commercial taco seasoning.

Please note that regular supermarket chili powder often contains small quantities of garlic and onion. Low FODMAPers can 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.

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Low FODMAP Taco Spice Blend

Makes about 4-5 tbsp

Ingredients

• 2 tbsp chili powder (optional, see above for info)
• 4 tsp ground cumin
• 2 tsp paprika
• 2 tsp coriander
• 2 tsp black pepper
• 1/2 tsp oregano
• 1/4 tsp sea salt

Instructions

1. Using a small funnel or a folded sheet of clean, sturdy paper, add all ingredients to a small jar with a tight-fitting lid. (Old spice jars are ideal.)
2. Close the lid and shake vigorously until well-mixed.

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 Nachos for One

Across the Rio Grande from Eagle Pass, Texas lies the Mexican city of Piedras Negras, Coahuila. This bustling binational metropolitan area sees lots of cross-border traffic, just as it has for over a century. It was such a cross-border trip, in fact, that led to the development of a much-beloved snack, nachos.

In 1941 American patrons of the Victory Club restaurant in Piedras Negras requested a new and different snack. The maitre d’, Ignacio “Nacho” Anaya, returned with a dish of fried tortilla triangles topped with melted cheese and sliced jalapeños. The snack was extremely well received and was quickly dubbed ‘Nacho’s Special’. Nachos quickly became very popular at the Victory Club and eventually throughout the region and beyond.

When I am making nachos, I tend to try to use up whatever produce I have on hand. Usually I make my nachos vegetarian but on occasion I’ll top them with shredded chicken or low FODMAP TexMex seasoned ground beef. It really depends on my mood and how much energy I have. As with many low FODMAP dishes, take care not to exceed recommended portion size so that it is more easily tolerated.

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Makes 1 serving.

Ingredients

• 16-20 gluten free corn tortilla chips
• 2-3 cherry tomatoes, chopped
• 2-3 black olives, chopped
• 1/4 cup or less yellow or orange bell pepper, chopped
• 1-2 scallions, chopped green parts only
• 1/4 cup shredded Mexican cheese blend (up to 1.4 oz)
• 1 tbsp sliced jalapeños (optional)
• 1/8 medium avocado, diced (optional)
• Handful chopped cilantro (optional)
• lactose free sour cream (optional)
• low FODMAP Pico de Gallo (optional)

Instructions

1. Preheat oven or toaster over to 425F. Move the oven rack to the highest position. Line a baking sheet with parchment or aluminum foil.
2. Arrange tortilla chips in a single but slightly overlapping layer on the baking sheet. Evenly distribute as much shredded cheese as you like over the tortilla chips. Try not to make any deep piles of cheese or it won’t melt properly.
3. Bake the chips until all the cheese has just melted and the chips are just starting to brown. Remove from oven. Carefully slide the parchment or foil off the baking sheet onto a plate.
4. Top nachos with tomatoes, olives, scallions and bell pepper as you like. Garnish with cilantro. Serve immediately while still hot and the cheese is melted.

Low FODMAP Easy Chilaquiles Rojos with Chicken

Chilaquiles is a dish with Aztec roots. The word chilaquiles derives from an ancient word in the Aztec Nahuatl language meaning “chilis and greens.” Over time the dish has evolved into many forms, including Chilaquiles Rojos, which is made with red chili sauce over tortilla chips. The dish seems to have originated as a delicious way to use up stale tortillas and whatever else was leftover.

These days chilaquiles are often served topped with eggs, beef or chicken. It really depends on the region and the cook. This simplified, low FODMAP version uses common supermarket spices and is topped with sautéed chicken. Topping with fried eggs instead of chicken makes a fantastic breakfast.

Please note that chili powder usually contains small quantities of garlic powder and onion powder. Low FODMAPers can either replace the chili powder with more 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. Some grocery stores carry Mexican-brand (like Los Chileros) specialized single-chili powders that do not contain garlic.

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Low FODMAP Easy Chilaquiles Rojos with Chicken

Makes 4 servings.

Ingredients

• 1-1/3 lbs boneless skinless chicken breast (4 pieces)
• 3-1/2 tbsp paprika
• 2-1/2 tbsp low FODMAP chili powder
• 1/2 tsp cayenne (optional)
• 1/4 tsp ground cumin
• 1 tsp cane sugar (optional)
• 1/2 tsp sea salt, divided
• 2 tbsp avocado oil or other neutral oil
• 3 tbsp sweet rice flour
• 1 tbsp garlic infused olive oil
• 3 cups low FODMAP chicken broth
• 1/4 tsp ground black pepper
• 1/2 lb tortilla chips
• 3/4 cup crumbled feta cheese
• 3-4 scallions, shredded or cut into curls
• 1/2 cup lactose free sour cream, for serving (optional)
• 1/2 cup cilantro, chopped (optional)

Instructions

1. In a small bowl combine the paprika, chili powder, cayenne, cumin, sugar and 1/4 teaspoon of the salt.
2. In a large sauce pan, heat the avocado oil over medium low heat. Add the sweet rice flour and cook, whisking, for about two minutes. Add the paprika and the chili powder mixture. Slowly add the broth, whisking until smooth. Bring to a simmer. Cover and continue to simmer until thick enough to coat a spoon – about 25 minutes.
3. Meanwhile, in a large frying pan heat the garlic-infused olive oil over medium high heat. Season the chicken with the remaining 1/4 teaspoon of salt and pepper and cook until browned and just done, about five minutes per side. Remove the chicken from the pan and let it rest for five minutes. Cut crosswise into slices. Pour any remaining juices from the chicken pan into the chili sauce and stir in.
4. Add the tortilla chips to the chili sauce and cook, stirring gently, until the chips are soft but not falling apart – about two minutes. Plate the chilaquiles and top with the feta, sour cream, scallion, cilantro and chicken slices.

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 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 TexMex Picadillo Soup

Picadillo is a dish of spiced ground beef eaten throughout the Latin American world and in the Philippines. The ingredients differ from country to country, sometimes including olives or even raisins. This recipe is based on the Mexican style, which typically includes beef, potatoes, carrots and tomatoes. Traditional picadillo takes about an hour to prepare but this easy, flavorful soup is ready is just half the time.

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Makes 6-8 servings

Ingredients

• 1 lb ground beef, thawed
• 6 cups prepared low FODMAP beef broth
• 3 cups water
• 3-5 Yukon gold potatoes, 1” dice (3/4 cup)
• 3 medium carrots, peeled and chopped
• 1-2 yellow or orange bell peppers, seeded and chopped
• 1 tomato, chopped (~3/4 cup)
• 1 leek, chopped (green parts only)
• 3 tbsp garlic-infused olive oil
• 1-1/2 tsp cumin
• 1-1/2 tsp coriander
• 1 bay leaf
• 1/4 tsp black pepper

Instructions

1. Heat a saucepan over medium heat, add ground beef. Cook over medium heat while breaking up the meat. Cook until mostly browned, drain grease and return to heat. Add garlic-infused olive oil and stir well.

2. Add bell pepper and carrot. Continue to cook over medium heat until peppers are softened.

3. Add beef broth, water, potatoes, tomatoes, leeks, pepper, cumin, coriander and bay leaf. Bring mixture to a simmer and let cook until the potatoes are tender – 16-20 minutes. Serve immediately.

Low FODMAP ‘School Lunch’ Tacos

Taco day was always the best day for lunch at school. What we were served was nothing like authentic Mexican tacos of course, but they were darned delicious. This low FODMAP version delivers all the flavor you remember without that orange grease dripping all over the place.

Please note that chili powder usually contains small quantities of garlic and onion. Low FODMAPers can 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.

Topping these tacos with Fast Food Style Taco Sauce takes them to the next level. It’s easy to make and lasts several days in the refrigerator. I usually make some about once a week so there’s always some ready to go. If you prefer to make your tacos a bit fancier, try topping them with low FODMAP Pico de Gallo.

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Makes 4 servings.

Ingredients

• 1 lb ground beef
• 1 tbsp garlic-infused olive oil
• 1 leek, 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
• 12 hard taco shells
• shredded Mexican cheese blend
• Romaine lettuce, shredded
• tomatoes, chopped
• lactose free sour cream (optional)
• low FODMAP Fast Food Style Taco Sauce (optional)

Instructions

1. Heat oven to 325F. 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 leeks. Stir until well combined. Add the water and broth concentrate, stir, bring to a simmer and cook uncovered until thickened slightly, about 4-5 minutes.
3. Meanwhile, place taco shells on a sheet pan, and heat in oven as directed by the package.
4. Spoon a few tablespoons of meat into each taco shell. Add whatever toppings you like and serve immediately.