Low FODMAP Chili Recipe

This winter warmer is so comforting. It is my go to at the moment! I have adapted the traditional chilli recipe to make a low FODMAP chili recipe that’s equally delicious. Whilst in the elimination phase of the low FODMAP diet most people tend to avoid beans as they are high in galacto-oligosaccharides. However some beans do actually have low FODMAP serving sizes. Processing such as canning reduces the FODMAP content, as the FODMAPs leech out into the canning liquid. It is important to remember to throw away the water and rinse the beans well under running water. Stick to the recommended portion and you will be able to enjoy beans without any unpleasant symptoms!

low fodmap chili recipe

Serves 6


  • 500g turkey or beef mince
  • 1 red bell pepper, chopped finely
  • handful of chopped spring onion, dark green leaves only
  • 2 tablespoons chopped chives
  • 1 tablespoon chilli powder
  • 1 tablespoon smoked paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1/4 teaspoon cayenne pepper
  • pinch of salt
  • 1 can (400g) chopped tomatoes
  • 2 tablespoons tomato paste
  • 1 can (400g) pinto or red kidney beans (once drained these should weigh around 230g)
  • 1 cup low FODMAP chicken stock. I used Bay’s kitchen.
  • 1/4 cup white wine
  • 1 tablespoon garlic oil
  • 125g kale (optional)


  1. Heat a pan. Add garlic oil to the pan.
  2. Add the chopped red pepper and cook for approximately 5 minutes.
  3. Add the turkey mince, chives and spring onion.
  4. Once the turkey is cooked add in the spices. Add in the white wine and allow this to cook down for a few minutes.
  5. Add the canned tomatoes, tomato paste and stock.
  6. Bring to a boil, then simmer for 45 minutes. If adding the kale add in after 30 minutes.
  7. After simmering for 45 minutes, add in the beans and simmer for a further 15 minutes.
  8. Taste and season to your taste.
  9. Serve with rice, as a topping for jacket potatoes, with nachos or even served in lettuce cups. Add your favourite low FODMAP toppings such as lactose free greek yoghurt or hard cheese.

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