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Low FODMAP No Bean Chili

Looking for an easy chili recipe that won’t hurt your gut? Chili-lovers rejoice! This savoury low FODMAP no bean chili will keep your taste buds and your tummy happy!

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Fun fact, chili and I have a love-hate relationship. By that I mean my tastebuds love chili, but my gut does not! In fact, chili is how I was diagnosed with IBS! You can read more about that on my about me page.

Don’t worry, though! I created this low fodmap no-bean chili with you in mind. So, this recipe recreates the classic flavours you love without all the FODMAPs.

I love eating this chili plain, but if you’re feeling creative, it’s perfect on Nachos, your favourite taco salad, or even your favourite low FODMAP hotdog! If you try something fun, don’t forget to tag me on Instagram (@fodmapformula) so I can see!

Think this low FODMAP no bean chili sounds great, but you don’t have time to try it now? Don’t worry! You can PIN THIS POST for later!

Keep It Friendly

Looking for an easy dinner idea? This low FODMAP no bean chili will hit the spot! Check out the notes below for tips on keeping this recipe FODMAP friendly.

First up, ground beef. Since beef is a protein, it doesn’t have any FODMAPs. That means you can have as much as you want without adding to your FODMAP load.

We’ll also be using common tomatoes. Normally, this recipe calls for canned crushed and diced tomatoes. But, canned tomatoes are only low FODMAP in small servings. That won’t do for our chili, so we’ve swapped them out for common tomatoes. According to the Monash app, common tomatoes don’t have any detectable FODMAPs. So, you’ll get the savoury flavour you’re craving without all the FODMAPs.

Next up, balsamic vinegar. According to Monash, balsamic vinegar is low FODMAP in servings of 1 tbsp per sitting. Servings of 2 tbsp or more are high in the FODMAP fructose. Our recipe uses 1/4 cup total, which works out to 0.5 tbsp per serving. This is well within the recommended range.

Last but not least, worcestershire sauce. Monash has said worcestershire sauce is low FODMAP in servings of 2 tbsp (42 g). Servings of 5 tbsp (105 g) or more are high in mannitol and galactooligosaccharides. Our recipe uses 1 tbsp which works out to 0.4 tsp per serving. This is well within the recommended range.

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Whose Side Are You On?

Worried your chili will get lonely? Try pairing it with these savoury bacon and cheddar scuffins or these easy sweet potato fries! Or, if you’re looking for something a little lighter, try pairing it with this simple kale and strawberry salad.

Want to try this low FODMAP no bean chili? Don’t forget to PIN THIS RECIPE for later!

Low FODMAP No Bean Chili
Prep Time
15 mins
Cook Time
7 hrs
Total Time
7 hrs 15 mins

Looking for an easy dinner idea? This low FODMAP no bean chili will rock your socks! 

Course: Dinner, Lunch
Cuisine: American
Servings: 8 servings
Calories: 207 kcal
Author: The FODMAP Formula
What You Need
  • 1 tbsp olive oil
  • 1.25 lbs lean ground beef
  • 2 tbsp chili powder
  • 1 tbsp garlic-infused olive oil
  • 4 common tomatoes (chopped, divided)
  • 0.25 cup balsamic vinegar
  • 1 tsp salt
  • 0.5 tsp allspice
  • 0.5 tsp cayenne pepper
  • 1 tsp cumin
  • 1 tsp worcestershire sauce
What You Do
  1. Heat up your olive oil in a medium-sized frying pan, then brown your meat. Add the chili powder and let it simmer for a few seconds, then move your beef to the slow cooker (drain it if necessary).

  2. Heat up your garlic-infused oil in the same pan. Add half your tomatoes and heat them in the oil until they're soft. Then mash them with the back of a wooden spoon. Pop your mushed tomatoes into your slow cooker as well. 

  3. Add the rest of the ingredients to your slow cooker and cook on low for 7-8 hours (or on high for 3-4 hours). 


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This low FODMAP no bean chili will hit the spot! Did you like this recipe? Don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!

P.S. Want access to bonus content, VIP discounts, and some fabulous freebies? Sign up for my mailing list below and you’ll get all these goodies and more sent directly to your inbox!

© 2019 Amy Agur – The FODMAP Formula


You might also like one of these:

Low FODMAP Short Rib Beef Stew Looking for a savoury make-ahead dinner idea? Made with savoury low FODMAP beef stock and seasonal root vegetables, this hearty stew is the perfect way to end a chilly day!

Low FODMAP Pulled Pork Looking for some FODMAP friendly comfort food? Made in the slow cooker and slathered in homemade BBQ sauce, this low FODMAP pulled pork will cure any craving!

Fully Loaded Low FODMAP Nachos Whether you’re getting looking for a fun family recipe or settling in for the big game, these fully loaded nachos will be the talk of your table!

Let’s Get Friendly!

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