Low FODMAP Chili

This easy Low FODMAP Chili is a cozy one-pot dinner made with ground beef, sweet potatoes, tomatoes, green bell pepper, mild green chiles, and smoky spices. No onion or garlic required.

Over the past several months, I’ve found myself cooking more and more low-FODMAP meals at home, and I started realizing I should be documenting the ones we genuinely love. As a Nutritional Therapy Practitioner, I’m also very aware of how overwhelming it can feel when you suddenly have to rethink ingredients you’ve always cooked with. Especially while still trying to make one dinner the whole family will eat.

This easy Low FODMAP Chili is a cozy, satisfying dinner made without onion or garlic. It’s packed with ground beef, sweet potatoes, green bell pepper, tomatoes, mild green chiles, warm spices, and just enough black beans to keep each serving low FODMAP.

If you’re looking for low FODMAP dinner recipes that the whole family can enjoy, this one is especially easy. Everything cooks together in one pot; it’s naturally gluten-free, and you can load up the bowls with cheddar, cilantro, and sliced green onion tops.

Serve it with gluten-free cornbread or crunchy corn tortilla chips for a simple low FODMAP dinner that feels like classic comfort food.

 

What Is a Low FODMAP Diet?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are certain types of carbohydrates that can be poorly absorbed in the small intestine and may contribute to symptoms such as bloating, gas, abdominal discomfort, and changes in bowel habits in some people.

A low-FODMAP diet is most commonly used to help manage IBS symptoms and identify individual food triggers.

It’s important to know that low FODMAP does not necessarily mean FODMAP-free. Portion size matters. Some ingredients can be enjoyed in smaller amounts but become higher FODMAP when the serving gets larger.

That’s why this chili is written to make 6 servings. The sweet potato, celery, canned black beans, tomatoes, and other ingredients are intentionally divided into modest portions.

If you’re new to eating this way, working with a knowledgeable registered dietitian can also be helpful, particularly during the reintroduction phase. The strict elimination phase isn’t meant to be followed long-term. The goal is usually to reintroduce foods and identify your individual tolerance.

Low FODMAP Chili Ingredients

One of the biggest challenges with many traditional chili recipes is that they start with large amounts of onion and garlic, both of which are high in fructans. Fortunately, you can make an incredibly flavorful chili without either one.

Ground Beef

Plain beef is naturally low FODMAP because FODMAPs are carbohydrates, while meat consists primarily of protein and fat.

I use 93% or 85% lean, grass-fed ground beef for this recipe, but any lean ground beef is fine. It gives the chili plenty of richness without becoming overly greasy. Feel free to substitute ground turkey if you prefer – I’ve tested it both ways, and both are delicious! 

Sweet Potatoes

Sweet potatoes add a subtle sweetness that works beautifully with the warm chile spices in this chili.

Sweet potatoes can be low FODMAP at moderate serving sizes. It also makes this chili more substantial without needing to rely on a large quantity of beans.

Celery

Celery is another ingredient where serving size matters.

Two small celery stalks add classic chili flavor and texture, but because the amount is divided among six servings, you get just a small amount in each bowl.

Green Bell Pepper

Green bell pepper adds freshness, color, and another layer of savory flavor.

Diced Tomatoes and Tomato Paste

Diced tomatoes form the base of this Low FODMAP Chili, while tomato paste adds depth and helps thicken the sauce.

Always check canned tomatoes for added seasonings. I use plain diced tomatoes without onion or garlic.

The same applies to tomato sauce and flavored tomato products: ingredient labels can vary considerably between brands.

Canned Green Chiles

A small can of mild diced green chiles adds flavor without making the chili overly spicy.

Again, check the ingredient list and choose one without added onion or garlic.

Black Beans

You might be surprised to see beans in a low FODMAP recipe.

The key is portion size and using canned beans.

This entire pot contains only 1/2 cup canned black beans, which is divided among six servings. Drain and rinse the beans thoroughly before adding them to the chili. Some of the FODMAPs in legumes are water-soluble and leach into the canning liquid, which is why canned, drained, and rinsed beans can be lower in FODMAPs than beans cooked from dry.

Using a small amount gives you the texture of classic beef-and-bean chili without making beans the primary ingredient. Canned lentils are another, even lower FODMAP option. If you are extremely sensitive to legumes, leave them out. 

Low FODMAP Broth

Broth is one of the easiest places for hidden onion and garlic to sneak into an otherwise low FODMAP recipe.

Look for a beef, chicken, or bone broth without onion, garlic, onion powder, or garlic powder.

Don’t assume that a product labeled organic, natural, gluten-free, or bone broth is automatically low FODMAP. Always check the ingredient list.

I use Pacific Foods Organic Unsalted Chicken Bone Broth because the only ingredients are bone broth and apple cider vinegar. 

Making your own homemade broth is another great option. 

Chili Seasonings

I season this chili with:

• Ancho chili powder
• Chili-Lime Seasoning 
• Ground cumin
• Dried oregano
• Cayenne pepper 
• Sea salt
• Black pepper

Be particularly careful with chili powder blends. Most contain garlic powder or onion powder.

Choose pure ground chile or a chili seasoning blend that you have confirmed does not contain high FODMAP ingredients. If you like your chili extra spicy, you can add cayenne pepper. 

A quick note on spice: Low FODMAP doesn’t necessarily mean symptom-free for everyone. Spicy chiles contain capsaicin, which can aggravate digestive symptoms in some people even though it isn’t a FODMAP. If you’re sensitive to spicy foods, reduce or omit the cayenne.

Low FODMAP Chili Toppings

The toppings might be my favorite part.

We love this chili with:

• Avocado – keep portions small; about 1/8 avocado is a commonly cited low-FODMAP serving
• Shredded cheddar cheese is naturally low in lactose 
• Fresh cilantro
• Sliced green onion (tops only)
• Corn tortilla chips
• Low-FODMAP cornbread

 

 

How to Make Low FODMAP Chili

Start by browning the ground beef in a Dutch oven or large soup pot.

Add the diced celery, sweet potato, and green bell pepper and cook for several minutes so the vegetables begin to soften.

Next, stir in the tomato paste and spices. Letting the tomato paste and spices cook briefly before adding the liquid helps develop deeper flavor.

Add the diced tomatoes, green chiles, and low FODMAP broth and bring everything to a gentle simmer.

Cook until the sweet potatoes are tender and the chili has thickened, about 25 to 30 minutes.

Stir the drained and rinsed black beans in during the last few minutes of cooking.

Taste and adjust the salt, ancho chile powder, cumin, or cayenne to your liking.

Tips for Making Chili Without Onion or Garlic

You really don’t need onion and garlic to make flavorful chili.

A few tricks make a big difference:

Toast your spices. Cooking the cumin, ancho chile powder, oregano, and other spices briefly with the tomato paste brings out much more flavor than simply adding them to the broth.

Use garlic-infused olive oil. Garlic fructans are not soluble in oil, so properly prepared garlic-infused olive oil can provide garlic flavor without adding the garlic itself.

Use green onion tops. They give you some of that fresh onion flavor while keeping the recipe low FODMAP.

Don’t skip the toppings. Cheddar, cilantro, green onion tops, and crunchy tortilla chips turn a simple pot of chili into a much more satisfying meal.

An Easy Low FODMAP Dinner for the Whole Family

One thing I love about this recipe is that it doesn’t feel like “special diet” food.

It’s simply a really good pot of homemade chili.

That makes recipes like this especially useful when only one person in a household is following a low FODMAP diet. Rather than preparing a completely separate dinner, everyone can eat the same meal and customize their bowls with toppings.

It’s also one of those easy low FODMAP dinner recipes that works well for meal prep because the leftovers taste even better the next day.

What to Serve with Low FODMAP Chili

For an easy dinner, serve the chili with plain corn tortilla chips.

Gluten-free cornbread is another delicious option, though remember that gluten-free and low FODMAP are not synonymous. Check the other ingredients in your cornbread or mix if you are strictly following the elimination phase.

A simple green salad or low FODMAP roasted vegetables would also work well alongside the chili.

Can I Make This Low FODMAP Chili Ahead?

Yes. Chili is an excellent make-ahead dinner.

Let it cool completely, transfer it to an airtight container, and refrigerate until you’re ready to serve it.

Reheat gently on the stovetop, adding a splash of broth if the chili has thickened more than you would like.

It’s a great recipe to make on a weekend and keep on hand for quick lunches and dinners.

Can You Freeze Low FODMAP Chili?

Yes. This chili freezes very well.

Cool it completely and freeze in individual portions or a larger freezer-safe container. Individual servings are particularly convenient for easy lunches.

Thaw overnight in the refrigerator and reheat on the stove or in the microwave.

Is Chili Low FODMAP?

Traditional chili is usually not low FODMAP.

Many chili recipes contain large amounts of onion, garlic, beans, or broth and seasoning mixes containing onion and garlic powder.

However, chili can easily be adapted into a low FODMAP meal by choosing appropriate ingredients and paying attention to serving sizes.

This version uses no onion or garlic, keeps beans and sweet potatoes to moderate amounts, and uses low FODMAP broth and seasonings.

More Easy Low FODMAP Dinner Ideas

If you’re looking for more Low FODMAP recipes, especially easy meals you can serve for dinner, I’ll be adding more of the recipes we make at home here.

From simple soups and one-pot meals to family-friendly low FODMAP dinner ideas, my goal is to share recipes that are flavorful and satisfying even without many of the ingredients traditionally used to build flavor.

Some of my current go-to dinners are: 

• Salmon and rice bowls with low-FODMAP teriyaki 
• Chipotle-inspired Chicken Burrito Bowls 
• Homemade gluten-free chicken strips and fries 
• Pad Thai with tofu 
• Gluten-Free pasta with homemade meatballs or sauce