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Low FODMAP Tacos

February 2, 2017 by Amy Agur

Occasionally, I find myself standing in the middle of the grocery store without a plan. While I usually decide what my family eats ahead of time, sometimes I just can't find inspiration. When wandering around the grocery store doesn't give me any ideas, I always go for low FODMAP Tacos.

Low FODMAP Taco Seasoning in glass jar
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.

As with most diet changes, the trick to long-term survival is being prepared. Because I know I can't always make a decision, my husband and I have agreed to save these low FODMAP tacos for days I'm out of ideas. Since this recipe is one of our favourites, no one minds when it pops up on our menu.

Think these low FODMAP tacos sound great, but you don't have time to try them now? You can PIN THIS POST for later.

Keeping it FODMAP Friendly

Think tacos seem like a FODMAP death trap? Don't worry. With some clear instructions, your whole family will enjoy these low FODMAP tacos.

Tortilla Options

If you're in the elimination phase, you'll need to use a gluten-free wrap. This can be a traditional corn tortilla, a gluten-free product like brown rice tortillas, or a fresh iceberg lettuce leaf.

If you're using a lettuce leaf, cut the stem off of the lettuce and pull the leaf from the bottom up to prevent tearing.

Topping Options

While taco toppings are practically endless, here are some common ones:

Seasoned Beef: Most commercial taco seasonings use dehydrated onion and garlic. If you need a low FODMAP taco seasoning, you can use my recipe below.

Cheese: Hard cheeses like mozzarella or cheddar have a lot of their lactose broken down during the fermentation process. This means you can have small portions of cheese during the elimination phase, even though they aren't lactose-free. Currently, Monash University recommends limiting your serving size to 40 g (3/8th of a cup) of cheddar cheese per sitting.

Tomatoes: According to the Monash app, common tomatoes don't have any detectable FODMAPs. This means you can have as much as you want. If you're using a different type of tomato, make sure to check your Monash app for a specific serving size.

Avocado: Avocados are high in the polyol sorbitol. But you can still have a small portion with your tacos. Monash recommends limiting your serving to 1/8 of an avocado per sitting.

If avocado is your thing, measure out a safe serving and keep it to the side.

Salsa: You may think salsa is off-limits during the elimination phase, but there are lots of  FODMAP-friendly salsa recipes available these days. You can grab my low FODMAP salsa recipe here, or you can order a low FODMAP salsa from FODMAP friendly companies like Fody Foods Co.

Sour Cream: Sour cream is really high in lactose. A lactose-free sour cream is ok for the elimination phase. If you can't find a lactose-free product, I'd recommend skipping it for now.

If you want to use a topping I haven't mentioned, check your Monash app for the recommended portion size.

Do these low FODMAP tacos sound just right for you? PIN THIS POST for later.

Whose Side Are You On?

Need a side dish for your tacos? You can add always add a side of rice with a touch of salt. You can put it either on the side (to catch delicious taco juices) or, if you're feeling cheeky, put it right inside.

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Low FODMAP Tacos


  • Author: The FODMAP Formula
  • Total Time: 30 minutes
  • Yield: 4 People 1x
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Description

Looking for a classic family-friendly recipe? Try these low FODMAP tacos! Made with FODMAP friendly ingredients, your whole family will be counting the days to Taco Tuesday!


Ingredients

Scale

Low FODMAP Taco Seasoning

  • 1 tbsp chilli powder
  • 1/4 tsp dried oregano
  • 1/2 tsp paprika
  • 1.5 tsp ground cumin
  • 1 tsp ground sea salt
  • 1 tsp ground black pepper
  • 1/8 tsp cayenne pepper

Taco Ingredients

  • 2 tbsp low FODMAP garlic infused oil
  • 1 lb lean ground beef
  • 1 head iceberg lettuce (large leaves reserved for wraps)
  • 1 common tomato (chopped)
  • 1 cup cheddar cheese (40g reserved)
  • 1 Avocado (1/8 reserved)

Instructions

Low FODMAP Taco Seasoning

  1. Seal all seasoning ingredients in a Ziploc back and shake until thoroughly mixed.

Taco Preparation and Assembly

  1. Heat garlic oil in a frying pan on medium and stir in beef. Scramble fry until cooked through. Drain. Return the frying pan to heat.
  2. Combine 1 tbsp of taco seasoning with enough water to cover the bottom of the frying pan. Pour over meat and stir to combine. Allow the liquid to simmer until water has evaporated (10-15 minutes).
  3. Assemble toppings: Cut off the bottom of the head of lettuce and gently peel away the large outer leaves for wraps if desired. Shred the rest for toppings. Dice tomatoes and avocados, and shred the cheddar.  Serve warm.

Notes

Recommended low FODMAP serving – 2 tacos per sitting

If you are having trouble removing the lettuce leaves without ripping them, you can double them up when making your tacos.  Just make sure you cover any tears or holes as best you can and have a napkin handy!

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Course
  • Cuisine: Mexican

Nutrition

  • Serving Size: 2 tacos
  • Calories: 435
  • Sugar: 4 g
  • Sodium: 724 g
  • Fat: 22 g
  • Saturated Fat: 6 g
  • Unsaturated Fat: 11 g
  • Trans Fat: 1 g
  • Carbohydrates: 7 g
  • Fiber: 5 g
  • Protein: 26 g
  • Cholesterol: 70 mg

Keywords: Low FODMAP Tacos, Low FODMAP Taco Seasoning, Gluten-Free Tacos

Did you make this recipe?

Tag @fodmapformula on Instagram and hashtag it #fodmapformula

Note:  A few people have commented that the seasoning is a little spicy, so I've reduced the amount of seasoning from to 2 tbsp to 1 tbsp.

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 Mini Meatloaves Looking for a classic dinner idea you can size up or down to suit your needs? These mini meatloaves will be a weeknight favourite in no time!
  • Low FODMAP Chicken Fingers Looking for a fun lunch idea? Crispy on the outside and tender on the inside, your whole family will love these easy quick and easy chicken fingers.

If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!

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Low FODMAP Taco Seasoning (Green)
Text Overlay Low FODMAP Taco Seasoning (Blue)
Text Overlay: Low FODMAP Taco Seasoning (purple)

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Filed Under: Dinner, Lunches, Recipe Tagged With: Beef, comfort food, game day, Healthy, Kid Friendly, Low FODMAP, savoury, under 30 minutes

About Amy Agur

Amy is a Monash-certified health coach and nutritionist who works with women who feel like IBS is running their lives. She helps them create a clear vision of the life they want and a straightforward game plan to get them there.

Previous Post: « 3 Common Myths about the Low FODMAP Diet
Next Post: Low FODMAP Chocolate Cupcakes »

Reader Interactions

Comments

  1. Alex

    July 12, 2017 at 10:00 pm

    This taco seasoning is delicious! My wife uses the low fodmap diet, and when she asks what I want for dinner this is ALWAYS my first suggestion!

    • Amy Agur

      July 14, 2017 at 5:25 pm

      Hi, Alex!

      Thanks for your feedback! I love hearing back from community members about how they like my recipes. Especially feedback from people who don’t follow the diet out of necessity. Glad I could provide a low FODMAP recipe you enjoy as well!

  2. Suzanne Jangda

    February 5, 2018 at 10:35 pm

    Tacos are a staple in my house, and I love how easy and delicious this spice mix is. (I especially love how it makes 2 portions, so you’re instantly ready to go the next time you’re craving tacos—which is all the time if you’re me.)

    • Amy Agur

      February 7, 2018 at 2:43 pm

      Hi, Suzanne!

      I’m so glad you like my taco seasoning! It’s the closest I’ve come to the storebought kind and it’s so much easier on my tummy. It’s definitely handy that it makes more than one portion, as well. Truth be told, I normally make double the recipe so we have it on hand as we use it for other recipes as well (like my Fully Loaded Low FODMAP Nachos and my Low FODMAP Salsa Chicken recipe). I’m happy to hear I’ve enabled your taco addiction!

  3. Kristina

    March 12, 2018 at 10:12 am

    Delicious! Great alternative to the salt-filled store-bought stuff. I made a gift for a new friend of this, and the pub rub. It was a success, and he’s asking for the recipe!

    • Amy Agur

      March 12, 2018 at 11:39 am

      Hi, Kristina!

      Glad you enjoyed the taco seasoning! I like this because it cuts down the salt in the recipe significantly (as well as the FODMAPs). My husband is obsessed with this one! Glad to hear you and your friend liked the pub rub as well!

  4. Julie

    August 26, 2018 at 8:24 pm

    All of the chili powder in our grocery store has garlic powder in it. What brand do you use? At this point, I’m leaving the chili powder out.

    • Amy Agur

      August 26, 2018 at 8:39 pm

      Hi, Julie!

      I grab a chili powder at our local bulk store that doesn’t have any garlic in it. If you can’t find a low FODMAP brand where you are, you can try sourcing some online through low FODMAP companies like Casa de Sante or you can make your own. I like this recipe by Living Happy with IBS.

      Hope that helps!
      Amy

  5. Beth

    March 2, 2019 at 6:44 pm

    Is this supposed to make a total of 4 tbsp of seasoning (2 tbsp per recipe)? Having mixed up a batch, there is little more than the 2 tbsp required for the taco recipe. Mathematically speaking, if 3 tsp equals 1 tbsp, the seasoning recipe only amounts to about 2-1/2 tbsp.

    • Amy Agur

      March 5, 2019 at 2:55 pm

      Hi Beth!

      Good catch!! I reduced the recipe to one serving after a few requests, but I forgot to take out the note about it making double. I’ve fixed it, now. Thanks again for the heads up!

      Amy

  6. Rachel

    October 1, 2019 at 7:40 pm

    This is a great recipe! I am wondering if there are different types of chili powder? Mine says it has garlic powder, which is a no go on the FODMAP diet.

    • Amy Agur

      October 2, 2019 at 9:45 am

      Hi Rachel!

      Low FODMAP chilli powder can be hard to come by! But you can find powder made with straight chillies. I found some at my local bulk food store.

      You can also make your own chilli powder by grinding dried chillies (also found at the bulk food store). Just pop them in your blender on the “grind” function and let them go until they turn into a powder. Heads up! Fresh chilli powder is much spicier than the kind that loafs around on a shelf, so use it in small doses until you find the amount of heat you like.

      Hope that helps!

  7. Sam

    July 19, 2020 at 6:59 pm

    Love the seasoning blend. I added a teaspoon of tomato paste to the liquid at the end and it came out wonderful. Thanks for the recipe!

    • Amy Agur

      August 4, 2020 at 3:14 pm

      Hi Sam!

      So glad to hear you enjoyed the recipe! Cheers!

      Amy

  8. Patty

    September 2, 2020 at 6:23 pm

    I made this tonight and it was a hit! I omitted the cayenne and told everyone to add their own spice as they saw fit. This was the 1st meal in weeks that I actually shared with my family. It meant a lot. Thanks!

    • Amy Agur

      September 11, 2020 at 2:47 pm

      Hi Patty!

      I’m so glad to hear you were able to share a meal with your family! It means so much to me that you would come back here and let me know.

      Cheers!
      Amy

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I’m a Monash-certified IBS coach and I’m passionate about helping women feel in control of their bodies!

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