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 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 TexMex Seasoned Ground Beef

Seasoned ground beef has all kinds of applications. From taco filling to salad topping to quiche ingredient, ground beef provides protein and flavor to whatever you’re making. Make a full pound and use it for a week of meals. Make School Lunch Tacos. Add it to Queso. Put it in Breakfast Tacos or Pan Fried Tacos.

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 TexMex Seasoned Ground Beef

Makes 1 lb.

Ingredients

• 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

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.

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 Fast Food-Style Taco Sauce

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.

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.

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 Chili-Mac

Makes servings 4-6 servings.

Chili-mac is a homey, comforting dish. Originally made by mixing prepared macaroni and cheese with prepared chili, this recipe skips ahead and makes everything at once. The result is an easy satisfying dish that comes together quickly – much like a from-scratch version of Hamburger Helper. You can substitute a medium tomato for the grape tomatoes if desired. A bunch of scallions can be substituted for the leeks.

It’s not pretty but it it’s pretty tasty!

It’s not the most beautiful dish, but it is a humble delight for those who love melted cheese with pasta. Though other pasta shapes can work, elbow macaroni or small shells are best. Please note that while the cheesy sauce reheats very well, gluten free pasta tends not to hold up. It will still taste great but the pasta may get mushy. For that reason, I try to make just enough so there are no leftovers.

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.

Experimenting with rotelle pasta. Elbow macaroni works better.

Ingredients

• 1 lb ground beef
• 1/3 cup water
• 1 leek, chopped (green parts only)
• 10-12 grape tomatoes, quartered (optional)
• 3 tsp garlic-infused olive oil
• 3 tsp ground cumin
• 1-1/2 tsp chili powder (optional, if tolerated – see above)
• 1-1/2 tsp paprika
• 1-1/2 tsp ground black pepper
• 1 cup uncooked GF elbow macaroni or small shells
• 3 cups prepared low FODMAP beef broth
• 1-1/2 cups shredded Mexican cheese blend

Instructions

1. Set a sauce pan over medium high heat and add the beef plus the water. Cook about 5-7 minutes, breaking the meat up as you go. When browned, pour off water and fat then return pan to the burner.
2. Stir in the cumin, paprika, chili powder, garlic-infused olive oil, and black pepper. Add the leek and tomatoes. Stir in beef broth and set heat to high. Once boiling, add the pasta.
3. Reduce the heat and simmer, uncovered, stirring occasionally, until the pasta is tender and most of the liquid has been absorbed – about 13-15 minutes.
4. Remove pan from burner and stir in the cheese. Serve right away or cover and let it sit for about 5 minutes in order to allow the flavors to develop.