Low FODMAP tacos are a quick, easy, and delicious meal that is made with a homemade taco seasoning that even those with stomach issues can enjoy! 

For all of those who are new to the world of FODMAPs, you may have thought that tacos were off limits. Good news! By changing out a few ingredients, you can still enjoy taco Tuesday! 

The key ingredients we really need to avoid when making tacos are onions and garlic. Also, by swapping the tortilla for a gluten-free variety or using a corn tortilla, we can make these tacos FODMAP compliant. 

These are also great for meal prepping! Simply store the meat separately from the toppings, then assemble when you are ready for lunch! 

What are FODMAPs? 

These are considered short chain carbs that are fermentable and can be difficult to digest for those with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). 

Foods like garlic, onion, mushrooms, milk, apples, honey, and cashews are considered high FODMAP foods. Carrots, lettuce, potatoes, almond milk, eggs, meat, maple syrup, and peanuts are a few low FODMAP foods. 

These chains are molecules of sugar that are linked together, which need to be broken down to be absorbed through the small intestine. However, the small intestine brings in more water to push them through to the large intestine. Colon bacteria eat these molecules and produce fatty acids and gasses. 

Ingredients Needed 

Low FODMAP Taco Seasoning:

• chili powder
• dried oregano
• paprika
• ground cumin
• kosher salt
• ground black pepper

Low FODMAP Tacos:

• lean ground beef or poultry
• Low FODMAP Taco Seasoning mixture
• water
• shredded cheddar cheese
• romaine lettuce
• black olives
• Corn or gluten free tortillas – wheat shells should be avoided

How to Make Low FODMAP Tacos 

Combine all of the taco seasoning ingredients in a small bowl and set aside. 

Over medium heat, add the beef to a large skillet and brown. Add a couple of tablespoons of the taco seasoning and stir. Cook for 30 seconds then pour in the water.

Low the heat to a simmer and continue cooking until the beef is no longer pink. 

Assemble your tacos and serve! 

If desired, top with a low FODMAP salsa. You can also serve these tacos in a lettuce wrap versus a shell. 

Low FODMAP Tacos and Taco Seasoning

Low FODMAP tacos are a quick, easy, and delicious meal that is made with a homemade taco seasoning that even those with stomach issues can enjoy!

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Servings: 4

Author: Abbie

Ingredients

Low FODMAP Taco Seasoning:

• 1 tablespoon chili powder
• ¼ teaspoon dried oregano
• ½ teaspoon paprika
• 2 teaspoons ground cumin
• 1 teaspoon kosher salt
• ½ teaspoon ground black pepper

Low FODMAP Tacos:

• 1 pound lean ground beef or poultry
• 2 tablespoons Low FODMAP Taco Seasoning mixture
• 1/3 cup water
• 1 cup shredded cheddar cheese
• 4 cups romaine lettuce chopped
• ½ cup sliced black olives
• Corn or gluten free tortillas

Instructions

• In a small bowl, combine chili powder, oregano, paprika, cumin, salt, and pepper. Mix together and set aside.
• In a large skillet over medium heat, add beef. Break up beef and start to brown. Add 2 tablespoons Low FODMAP Taco Seasoning and mix through. Cook for 30 seconds to one minute then add water.
• Lower heat to medium-low and cook till beef is cooked through.
• Assemble tacos with beef, cheese, lettuce, olives, and tortillas.

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