Looking for an easy chilli recipe that won't hurt your gut? Chili-lovers rejoice! This savoury low FODMAP no bean chilli will keep your taste buds and your tummy happy!
Fun fact, chilli and I have a love-hate relationship. By that I mean my tastebuds love chilli, but my gut does not! In fact, chilli 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 chilli with you in mind. So, this recipe recreates the classic flavours you love without all the FODMAPs.
I love eating this chilli 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 chilli 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 chilli 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 roma 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 chilli, so we've swapped them out for roma tomatoes.
According to the Monash app, roma tomatoes are low FODMAP in servings of 1 tomato (75 g). Servings of 3 + 1/3 tomatoes (150 g) are high in the FODMAP fructan.
We'll be using 4 tomatoes, which works out to 38 g per serving. This is well within Monash's recommended range.
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.
Whose Side Are You On?
Worried your chilli 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 chilli? Don't forget to PIN THIS RECIPE for later!Print
Low FODMAP No Bean Chili
- Total Time: 7 hrs 15 min
- Yield: 8 servings 1x
Looking for an easy dinner idea? This low FODMAP no bean chili will rock your socks!
- 1 tbsp olive oil
- 1 + 1/4 lean ground beef
- 2 tbsp chilli powder
- 1 tbsp garlic-infused oil
- 4 roma tomatoes, chopped
- 1/4 cup balsamic vinegar
- 1 tsp salt
- 1/2 tsp allspice
- 1/2 tsp cayenne pepper
- 1 tsp cumin
- 1 tsp Worcestershire sauce
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).
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.
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).
Recommended low FODMAP serving – 1 cup per sitting
- Prep Time: 15 minutes
- Cook Time: 7 hours
- Category: lunch, dinner
- Method: slow cooker, crock pot
Keywords: Low fodmap chilli, fodmap-friendly chilli, no-bean chilli, slow cooker chilly
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!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
Hi Amy I was just wonder do you have any tips for a vegetarian -I don’t eat fish.
Please can you help .
Following a vegetarian diet throughout the low FODMAP program can definitely be a challenge! Monash University has some tips for vegetarians and vegans on their blog (try this article or this article). A Little Bit Yummy also has some ideas for low FODMAP protein sources here. Because the low FODMAP diet puts limitations on so many vegetarian foods, I would highly recommend having a FODMAP-trained dietitian help you create a customized meal plan to make sure you’re still eating a balanced diet during the first and second phase of the program.
I hope that helps!