Low FODMAP Shrimp Fajitas

These Low FODMAP Shrimp Fajitas are an onion-free take on the Tex-Mex classic. This 30-minute recipe features 8 flavorful ingredients and can be made in one skillet.

Fajitas, a Tex-Mex favorite, are traditionally made with onion and garlic. Although tasty, these ingredients are higher in FODMAPs and are often not well tolerated by many of us living with irritable bowel syndrome.

This low FODMAP shrimp fajita recipe is inspired by the Tex-Mex classic and uses FODMAP-friendly amounts of ingredients. It features succulent shrimp, tender slices of sautéed bell pepper, freshly-squeezed lime juice, and a hint of heat from (optional) minced jalapeño.

Serve this simple skillet meal in warm corn tortillas with your favorite toppings like sliced green onion tops, fresh cilantro, low-lactose shredded cheddar, or a small dollop of sour cream.

Shopping list

To make these low FODMAP fajitas, add these ingredients to your shopping list:

• Garlic-infused oil – 2 tablespoons
• Red bell pepper – 1 medium (about 1 cup sliced)
• Green bell pepper – ½ medium (about ½ cup sliced)
• Optional: Jalapeño pepper – ½ medium
• Uncooked medium shrimp – 12 ounces // 340 grams
• Limes – 1-2 limes to yield 1 tablespoon fresh lime juice
• Low FODMAP taco seasoning – 2 teaspoons (such as Fody’s Low FODMAP Taco Seasoning)
• Corn tortillas – 8

Optional garnishes: Sliced green onion tops (green parts only), chopped fresh cilantro, shredded cheddar cheese, sour cream

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that 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.

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.

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 has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Green bell pepper is low FODMAP in ½ cup or 75-gram servings. Larger servings contain higher amounts of fructan.

Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Lime juice is low FODMAP in servings up to 1 cup or 250 grams.

Low FODMAP taco seasoning is an easy way to add flavor to low FODMAP dishes. Many store-bought taco seasonings contain high FODMAP onion or garlic. Instead, I use Fody Foods Taco Seasoning (certified low FODMAP by Monash University) or make my own.

Red bell pepper is a FODMAP-free food. 3/2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Optional garnishes

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.

Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams.

Sour cream is low FODMAP in servings up to 2 tablespoons or 40 grams. Larger servings contain higher amounts of lactose.

Instructions

To make these low FODMAP shrimp fajitas, simply:

Heat olive oil in a large skillet over medium-high heat. Once hot, add the red and green bell pepper strips. Cook, stirring occasionally, until the peppers start to soften and brown slightly on the edges, about 6-8 minutes.

Stir in optional minced jalapeño and cook to soften, about 1-2 minutes. Transfer the peppers to a clean plate.

To the now-empty skillet, add the shrimp. Spread the shrimp out into a single layer leaving a little space in between each piece. Cook for 1-2 minutes. Flip the shrimp, and return the cooked peppers to the skillet.

Stir in the taco seasoning and lime juice. Continue cooking until the shrimp are fully opaque and cooked through, about 1-2 minutes more.

Serve the shrimp in warm corn tortillas with optional toppings.

Storage: Best enjoyed right after preparing. Refrigerate leftovers in an airtight container for use within 2-3 days. Freezing not recommended.

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