Looking for a fast, delicious, and low FODMAP-friendly recipe to satisfy your taco craving? These Tex Mex-inspired Low FODMAP Ground Beef Tacos are made with just 10 simple ingredients (no special low FODMAP taco seasoning required) and can be ready in less than 20 minutes.
If you're new to FODMAPs, you might be wondering, can I have tacos on the low FODMAP diet?
The short answer is yes. You can have tacos on the low FODMAP diet ... with a few considerations. (Hooray! Taco Tuesday is still on!)
Often tacos are made with higher FODMAP ingredients like onion, garlic, and wheat tortillas. Although delicious, it's recommended that these foods are avoided or limited during the elimination phase of the FODMAP diet.
To make tacos lower in FODMAPs, you'll want to avoid taco seasonings, sauces, and recipes containing onion and garlic. Instead, you can use a certified low FODMAP taco seasoning (I really like Fody Foods Low FODMAP Taco Seasoning). Or, you can make your own low FODMAP taco seasoning or sauce, which we'll do in the taco recipe below.
Wheat is also a high FODMAP ingredient. There is a small low FODMAP serving for white wheat tortillas. However, if you want to eat more tacos, (Um ... yes!) you may want to use lower FODMAP corn tortillas for your tacos instead of flour tortillas.
Today's taco recipe features a simple homemade low FODMAP taco sauce mixed with browned ground beef which is spooned into corn taco shells and topped with shredded cheddar, lettuce, and diced tomato.
While these ground beef tacos are certainly not authentic Mexican cuisine, they are a simple, easy, and low FODMAP option that the whole family can enjoy.
I think you might enjoy these tacos because they:
- come together fast - like 20 minutes, fast!
- use 10 basic low FODMAP ingredients; most of which you might already have in your kitchen or can find in most grocery stores
- are family-friendly and kid-approved
Jump to:
Ingredients
To make these easy low FODMAP tacos, add these ingredients to your shopping list:
- Garlic-infused olive oil - 2 teaspoons
- Lean ground beef - 1 pound // I've used 85% and 90% lean ground beef and ground turkey
- Tomato paste - 2 tablespoons
- Ground cumin - 1 teaspoon
- Smoked paprika - 1 teaspoon
- Canned diced mild green chiles - 4-ounce can
Serving Suggestions
- Hard corn taco shells - 8 shells // my family likes the Old El Paso Stand 'n Stuff Taco Shells - not certified, but this product appears to be low FODMAP by ingredients
- Shredded cheddar cheese - 1 cup
- Romaine or iceberg lettuce - 2 cups
- Cherry tomatoes - 8 small
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Ground beef: Plain, unseasoned ground beef does not contain carbohydrates and is a naturally low FODMAP food.
Tomato paste is low FODMAP in servings of 2 tablespoons or 28 grams.
Ground cumin is low FODMAP in servings of 1 teaspoon or 2 grams.
Smoked paprika: A low FODMAP serving is 1 teaspoon or 3 grams.
Canned chopped mild green chiles are low FODMAP in servings 2 tablespoons or 28 grams, according to Monash University. Popular brands in the US include Ortega and Old El Paso. Double-check ingredients for hidden high FODMAP ingredients before purchasing.
Hard Corn Taco Shells are low FODMAP in servings up to 2 shells or 28 grams.
Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams.
Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs. Enjoy according to your appetite. Romaine is also low FODMAP - the recommended serving is up to 2 cups or 75 grams.
Cherry tomatoes are low FODMAP in servings of 5 tomatoes or 75 grams. 3/2022 Update: Monash University retested cherry tomatoes and as a result, has changed the low FODMAP serving. A low FODMAP serving of cherry tomatoes is now considered to be 3 tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.
Instructions
To make these low FODMAP tacos, simply:
Heat garlic-infused oil in a large skillet over medium-high heat. Once hot, add the ground beef and cook, breaking into crumbles, until browned, about 5 to 7 minutes.
While the beef is browning, whisk together the water, tomato paste, ground cumin, and smoked paprika in a small bowl.
Once the beef is cooked, stir in the tomato mixture and canned green chiles. Continue cooking for 2 to 3 minutes or until everything is hot. Remove from heat. Season with salt and pepper.
Serve taco beef warm in hard corn taco shells. Top each taco with up to 2 tablespoons of shredded cheddar cheese, ¼ cup shredded lettuce, and 1 diced cherry tomato.
Substitutions
Soft corn tortillas can be used instead of hard taco shells.
Here's the FODMAP information for soft corn tortillas:
Corn tortillas: In general, the low FODMAP serving for corn tortillas is 2 tortillas or 47 grams. If you're lucky enough to find corn tortillas made without added gums or fiber, the low FODMAP serving bumps up to 3 tortillas or 57 grams.
Ground turkey can be substituted for ground beef. Turkey is a naturally FODMAP-free food.
A ready-made low FODMAP taco seasoning, like Fody's Taco Seasoning can be substituted for the ground cumin, smoked paprika, salt, and pepper in this recipe. I'd suggest using 2 teaspoons Fody Foods Taco Seasoning.
Other Taco Topping Options
Today's basic beef tacos are topped with low FODMAP amounts of lettuce, cheddar, and cherry tomatoes. Here are some other options for topping your low FODMAP tacos:
Avocado: A low FODMAP serving is an ⅛ of a whole avocado or 30 grams.
Canned Pinto Beans (Yes, beans can be low FODMAP!) According to Monash University, a low FODMAP serving of canned whole pinto beans (drained and rinsed) is 2 tablespoons or 45 grams. Larger servings contain higher amounts of the FODMAP, galactooligosaccharides (or GOS).
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Low FODMAP Salsa: Choose a store-bought low FODMAP salsa or make your own. A few of my favorites are Fody's Salsa or Casa De Sante's Chunky Salsa.
Sour cream is low FODMAP in servings up to 2 tablespoons or 40 grams. Larger servings contain higher amounts of lactose.
Storage
The prepared taco meat can be stored separately in an airtight container in the refrigerator for 3 to 4 days.
Similar recipes
- Quick and Easy Low FODMAP Korean Beef Tacos
- Low FODMAP Shrimp Fajitas
- Low FODMAP Cilantro Lime Chicken
Recipe
Low FODMAP Beef Tacos
- Total Time: 20 minutes
- Yield: 8 tacos 1x
- Diet: Low Lactose
Description
Looking for a fast, delicious, and low FODMAP-friendly recipe to satisfy your taco craving? These Tex Mex-inspired Low FODMAP Beef Tacos are made with just 10 ingredients and can be ready in less than 20 minutes.
Ingredients
Taco Beef or Turkey
- 2 teaspoons garlic-infused olive oil
- 1 pound lean ground beef (or ground turkey)
- 1 (4-ounce) can diced mild green chilies
- ¼ cup water
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and black pepper // I use ½ teaspoon salt and ¼ teaspoon black pepper
For Serving
- 8 hard corn taco shells
- 1 cup shredded cheddar cheese
- 2 cups finely shredded romaine or iceberg lettuce
- 8 small cherry tomatoes, diced
Instructions
- Heat garlic-infused oil in a large skillet over medium-high heat. Once hot, add the ground beef and cook, breaking into crumbles, until browned, about 5 to 7 minutes.
- While the beef is browning, whisk together the water, tomato paste, ground cumin, and smoked paprika in a small bowl. Honestly, I sometimes skip this step and add the sauce ingredients directly to the skillet with the browned ground meat. It requires a little more intentional mixing to make sure there are no clumps of tomato paste, but it saves a dish.
- Once the beef is cooked, stir in the tomato mixture and canned green chiles. Continue cooking for 2 to 3 minutes or until everything is hot. Remove from heat. Season with salt and pepper.
- Serve taco beef warm in hard corn taco shells. Top each taco with up to 2 tablespoons of shredded cheddar cheese, ¼ cup shredded lettuce, and 1 diced cherry tomato.
Notes
Low FODMAP Serving: One serving (2 tacos) of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: Tex-Mex
Food safety
Some people develop IBS after having gastroenteritis (commonly referred to as a “stomach bug” or the “stomach flu”.) Practicing food safety is one way to help prevent many infections that can lead to gastroenteritis. Here are some food safety tips:
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Amelia says
Absolutely delish, and fairly quick and easy to cook, as our many recipes on this site , which is fantastic for someone time poor and with executive dysfunction like me. The best low fodmap sit I've found so far.
Stacy says
This was delicious. I used 1/2 turkey and 1/2 beef. I accidentally used regular paprika. Skipped the salt and pepper and it was still delicious. I used bell pepper instead of tomato.
Thank you!
Liz says
New to FODMAPs. Thanks for your recipes.
Em Schwartz, MS, RDN says
Welcome, Liz! Thanks for taking the time to leave a comment. Wishing you the best on your FODMAP journey! -Em