Looking for a quick and easy dinner idea? These delectable low FODMAP chicken tacos will rock your socks!Heads up, this post uses affiliate links. If you make a purchase using one of the links I've provided, I'll receive a small sum of money. You can read more about my affiliations here.
My husband is obsessed with my low FODMAP tacos… There was a period in my life where if you asked him to make dinner you didn't even need to ask what he was making. Not even if he had made dinner the night before. The answer was tacos. always. forever…
This lasted so long, to this day we still have a moratorium on tacos in our house. But a life without tacos is no life at all! So we compromised and gave our taco Tuesdays a spin with these tasty low FODMAP chicken tacos!
These chicken tacos are a cinch to make! Just pop them in your slow cooker and walk away! They have a little pop of lime zest and a whisper of heat, so they feel like a fresh start for anyone feeling a little burned out on taco night.
Keep it FODMAP friendly
Give taco Tuesday a shake with these tasty low FODMAP chicken tacos! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, chicken breasts. Since proteins like chicken, beef, pork, and seafood don't have any FODMAPs, this won't add anything to your FODMAP load.
We'll also be using leeks. According to Monash University, the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the polyol mannitol.
We'll be using 1 cup of leeks total, which works out to 19 g per serving. This is well within Monash's recommended range.
Next up, chicken broth. Low FODMAP chicken broth can be hard to come by, since most brands use high FODMAP ingredients like onion, garlic, mushrooms, and celery for flavouring. You have a few options here.
We eat a lot of chicken at our house, so I normally make my own broth using leftover bones. You can grab my low FODMAP chicken broth recipe here.
This recipe is made in the slow cooker and doesn't have any FODMAPs. So it won't add anything to your FODMAP load. – Heads up! This is the recipe I used to calculate our FODMAP math. If you use anther recipe or a pre-made brand, don't forget to adjust your FODMAP math!
For my North American peeps, the last time I checked, both Campbell's no salt added and GoBio's chicken broth are low FODMAP.
If you're looking for a low-FODMAP certified pre-made broth, you can also use Fody Food Co.'s low FODMAP chicken soup base. This product comes in granules so it will last you a billion years. If you do a fair amount of cooking, this is worth the delivery wait.
Next up, cane sugar syrup. What the heck is that? Cane sugar syrup is made by boiling regular table sugar in water. Cane sugar syrup is thick and sweet, so it's the perfect low FODMAP swap for recipes with honey, agave syrup, or corn syrup!
You can make it in bulk and store it in airtight containers in your pantry. That way it's there whenever you need a tablespoon or two of “the good stuff.”
We'll also be using chilli powder. Chilli powder can be tricky because (for some reason that's still not clear to me) many brands add garlic powder. I managed to find a pure chilli powder at my local bulk food store. I've also found it a few times when snooping in the organic aisle at a few of our local stores.
If you're having trouble finding a low FODMAP chilli powder, don't panic! You can make your own be sending some dried chilli peppers through your food processor.
Heads up, if you're using the fresh stuff, you'll want to use less than normal, as the flavour will be more pungent than you're used to!
We'll also be using the zest of one lime. Heads up! Lime zest hasn't been tested by Monash, yet. But, they've included lemon and lime zest in larger servings in certified recipes on their blog.
Just for reference, 1 cup of lime juice (250 g) is low FODMAP. So it's unlikely that the tbsp of lime zest we're using will contribute much to your FODMAP load.
Next up, tortilla wraps. Monash hasn't tested wraps, yet (rude!), so there isn't a definitive answer on how many wraps you can have per sitting. Since brown rice doesn't have any detectable FODMAPs, as long as there aren't any other high FODMAP ingredients added you should be good to go.
Heads up, wraps made of rice sometimes crack when folded. You can save your wrap from a fateful death by warming it up in a pan or in the oven! Just make sure you wrap it while it's warm.
We'll also be using shredded red cabbage. According to the Monash app, red cabbage is low FODMAP in servings of 3/4 cups (75 g) per sitting. Servings of 1.5 cups (150 g) or more are high in the FODMAP fructan.
We'll be using 1 cup of cabbage total, which works out to 12.5 g per serving. This is well within Monash's recommended range.
Last but not least, sour cream. Heads up, if you're in the elimination phase of the low FODMAP diet, you'll need to use lactose-free sour cream.
Wondering how these low FODMAP chicken tacos stack up? Check out the notes below to see how many servings of each FODMAP group are in 2 tacos
Fructose = 0
Lactose = 0
Fructan = 0.2
GOS = 0
Polyol = 0.3 (mannitol)
These easy low FODMAP chicken tacos are the make-ahead meal you've been waiting for!
- 4 chicken breasts
- 1 cup leeks – green part only, diced
- 1 cup low FODMAP chicken broth
- 1/2 cup fresh parsley, chopped
- 2 tbsp low FODMAP cane sugar syrup
- 2 tsp chilli powder
- 1 tsp ground cumin
- 1/2 tsp salt
- 1/4 tsp cayenne pepper
- 1 lime, zested
- 12 brown rice tortilla wraps
- 1 cup shredded red cabbage
- 3 radishes, thinly sliced
- 1 cup lactose-free sour cream
- Place your chicken in an airtight container or bag. Combine leeks, chicken broth, parsley, cane sugar syrup, chilli powder, cumin, salt, cayenne pepper, and lime zest in a small bowl. Then add the mixture to the chicken. Let the chicken sit for 30 minutes (or place the container directly in the freezer!).
- Place the marinated chicken in your slow cooker and cook on low for 5 – 6 hours. *If your chicken was in the freezer, it will need to thaw for 24-36 hours before going in!
- Once the chicken is nice and tender, shred the chicken using 2 forks. You can do this directly in your slow cooker or transfer the chicken breasts to a bowl or plate. Either way, put the shredded chicken back into the slow cooker to soak up all the lovely juices!
- Next, warm up a medium to large frying pan and place your tortillas in the pan in small batches to help warm them up (this is super tasty and will help keep your tortilla from cracking). Serve your chicken tacos warm with shredded cabbage, radishes, and sour cream.
Recommended low FODMAP serving – 2 chicken tacos per sitting
- Category: Dinner
- Method: slow cooker, crock pot
- Serving Size: 2 tacos
- Calories: 485
- Sugar: 10 g
- Sodium: 830 mg
- Fat: 13 g
- Saturated Fat: 7 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 69 g
- Fiber: 3 g
- Protein: 22 g
- Cholesterol: 30 mg
Keywords: low FODMAP chicken tacos, low FODMAP spicy chicken tacos
You might also like one of these:
- Low FODMAP Enchiladas Give your dinner routine a shake with these easy low FODMAP enchiladas! Stuffed with savoury seasoned beef and smothered in a homemade red sauce these enchiladas will be the talk of your table.
- Low FODMAP Quesadillas Looking for some serious comfort food you can make in a flash! These savoury low FODMAP chicken quesadillas will rock your socks!
- Low FODMAP Macaroni and Cheese Whether you’re feeding the gang for the big game or looking for some leftovers you can steal for lunch, this easy macaroni and cheese will hit the spot!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!