Loaded Low FODMAP Lentil Nachos are a yummy plant-based take on the popular sheet pan appetizer. They’re easy-to-make and easy-to-customize – perfect for a party!

Disclosure: This post is not sponsored. I am an affiliate of FODY Foods and occasionally receive new products to try out for free like their new low FODMAP taco sauce which is used in this recipe. All opinions are my own.

It’s a two-for-one-kind-of-day! Hooray!

What do I mean? Well, I just shared a recipe for Low FODMAP Sheet Pan Nachos. They’re super yummy, but I know many of you eat, or are trying to eat (??‍♀️) more plant-forward. So, I wanted to also share a veg-friendly recipe that’s equally (if not more) delicious!

Enter – dun, dun, dun – Loaded Low FODMAP Lentil Nachos!

(cue choir singers – AHHHHHH)

Run, don’t walk, to make these. These low FODMAP lentil nachos are DE-lish! Even my less-likely-to-enjoy-vegetarian-food-because-it’s-all-in-his-head husband loved them! They look just like the ‘regular’ version and follow the same basic premise, but make use of my favorite FODMAP-friendly legume – lentils!

Did you know lentils can be low FODMAP?

Yep! If, we keep a couple of things in mind:

First, it’s important to stick to low FODMAP serving sizes until you know your individual tolerance level. According to Monash University, the current low FODMAP serving for canned lentils is a ½ cup or 46 grams.

Second, canned lentils have less FODMAPs than lentils that are cooked at home from scratch. Why? FODMAPs are water soluble meaning they “dissolve” in water. So, more FODMAPs have the opportunity to leach during the canning process, as well as when they’re sitting on the shelf. Just remember to drain and rinse your canned lentils to help further remove FODMAPs before using.

Last fall, I discovered WestBrae canned lentils at my local grocery store and have been loving them in Low FODMAP Lentil Dal, Lentil Tacos (recipe coming soon), and as a plant-based protein-packed addition to just about everything.

P.S. If you can’t find canned lentils in your local grocery store, Amazon also sells them.

Low FODMAP Dairy Free Cheese

The low FODMAP diet by design is not meant to be dairy-free, just low in lactose. So, if you’re cool with eating dairy products (and know that you tolerate them), feel free to use Cheddar cheese in this recipe.

For my dairy-free friends, the world of low FODMAP dairy-free “cheeses” is currently a little gray. To date, there is not much concrete information about the FODMAP status of specific low FODMAP dairy-free or vegan “cheese” products.

What we do know:

Monash University has tested generic soy cheese which gets a green light in 40-gram servings.
The FODMAP Friendly Food Program has tested generic vegan cheese and considers it low FODMAP in 30-gram servings.
To my knowledge, there are no specific low FODMAP dairy-free “cheese” products that are certified.

Many, myself included, seem to tolerate Daiya Dairy Free Cheese-Style Shreds in the recommended low FODMAP serving size for vegan cheese. However, these products are not certified and as we all react differently to foods, I invite you to proceed with caution if you’re in the elimination phase and want to include this food. If you’re interested, Monash University has a great article on how to test your tolerance to untested foods.

Recipe

Loaded Low FODMAP Lentil Nachos

Author: Em Schwartz, MS, RDN
Total Time: 20 minutes
Yield: 6 1x

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Description

Loaded Low FODMAP Lentil Nachos are a yummy plant-based take on the popular sheet pan appetizer. They’re easy-to-make and easy-to-customize – perfect for a party!

Ingredients

Scale

2 Tbsp. garlic-infused olive oil
½ cup finely chopped leek leaves (green tops only)
1 Tbsp. minced jalapeno (optional)
1 (15 oz.) can lentils, drained and rinsed
1–2 tsp. low FODMAP taco seasoning (to taste)
6 oz. corn tortilla chips
½ cup shredded cheddar cheese (or dairy-free cheese)

Optional Toppings

1 medium regular tomato, seeded and diced
¼ cup sliced green onion (green parts only)
¼ cup sliced black olives
1 Tbsp. finely chopped cilantro
Low FODMAP Salsa
Low FODMAP Taco Sauce

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Instructions

Preheat oven to 400°F.
Heat olive oil in a large skillet over medium-high heat. Add leek leaves and optional jalapeno. Saute until leek leaves are bright green, fragrant, and soft. Reduce heat, add canned lentils and stir to mix. Add taco seasoning, adjusting amount to taste. (If you’re using homemade low FODMAP taco seasoning, you may want to add a little salt here.) Remove skillet from heat and set aside.
Place tortilla chips onto a rimmed baking sheet and spread into an even layer. Top with lentil mixture and sprinkle evenly with cheese. Bake for 5 minutes.
Remove pan from oven. Top with your favorite optional toppings and serve warm.

Notes

Leek Leaves: A low FODMAP serving is ⅔ cup or 54 grams.

Canned Lentils: A low FODMAP serving is a ½ cup or 46 grams.

Corn Tortilla Chips: A low FODMAP serving is 50 grams or about 1.7 ounces.

Cheddar Cheese: A low FODMAP serving is 40 grams or 1.4 ounces.

Dairy-Free Cheese: A low FODMAP serving of soy cheese is 40 grams or 1.4 ounces. Not soy-based, but I personally use Daiya Dairy Free Cheese-Style Shreds. By ingredient, they appear to be lower in FODMAPs, however, they have not been tested and may not be tolerated by all. Consider testing to tolerance if this is a go-to option for you.

Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Appetizer
Method: Bake
Cuisine: Tex-Mex

Keywords: lentil nachos, sheet pan nachos, plant-based nachos,