Fun Without FODMAPs

menu icon
go to homepage
  • Recipes
  • About
  • Subscribe
subscribe
search icon
Homepage link
  • Recipes
  • About
  • Subscribe
×
Home » Low FODMAP Recipes

One-Pot Low FODMAP Taco Pasta

Published: Apr 11, 2025 by Em Schwartz, MS, RDN

Jump to Recipe·Print Recipe

A cozy, one-pan dinner that mixes taco night with the comfort of pasta—low FODMAP-style. This easy meal comes together quickly with minimal cleanup and features your choice of ground meat, gluten-free pasta, melty cheese, and taco-inspired spices.

Looking into a skillet of taco pasta topped with sliced green onions and chopped fresh cilantro.

This One-Pot Low FODMAP Taco Pasta combines two family favorites—tacos and pasta—into one easy, weeknight-friendly dish.

While taco pasta recipes often rely on high-FODMAP ingredients like onion, garlic, and wheat-based pasta, my version uses flavorful, low-FODMAP alternatives. It’s made with garlic-infused olive oil (FODMAP-friendly!), gluten-free pasta, and just the right amount of spices and cheesy deliciousness.

Everything cooks together in one pan for a simple, satisfying meal with minimal cleanup.

Jump to:
  • Ingredients
  • Low FODMAP Notes
  • Instructions
  • Storage
  • Serve this with
  • Related
  • Recipe

Ingredients

To make this easy one-pot low-FODMAP taco pasta, add these ingredients to your shopping list:

Ingredients needed for One-Pot Low FODMAP Taco Pasta are prepared and measured out into individual dishes ready to cook.
  • Garlic-infused olive oil - 1 tablespoon
  • Ground beef or turkey - 1 pound (454 grams)
  • Tomato paste - 2 tablespoons (28 grams)
  • Ground cumin - 1 teaspoon
  • Smoked paprika - 1 teaspoon
  • Dried oregano - ½ teaspoon
  • Gluten-free elbow macaroni - 1½ cups (170 grams) uncooked
  • Diced mild green chilies - 1 (4-ounce // 113-gram) can
  • Shredded Colby and Monterey Jack cheese - ½ cup (40 grams)
  • Optional: Regular-fat cream cheese - 1 to 2 tablespoons (20 to 40 grams)
  • Optional: Green onion tops (green parts only) - ¼ cup sliced
  • Optional: Cilantro - ¼ cup chopped

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.

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 2 grams.

Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.

Gluten-free pasta is considered low FODMAP in servings of 1 cup (cooked) or 145 grams. Not all gluten-free pasta products are created equal. To help keep things low FODMAP, select pasta products made with rice, corn, or quinoa.

Canned chopped mild green chiles are low FODMAP in suggested servings of 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.

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

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

Cream Cheese (plain, regular fat) is low FODMAP in servings up to 2 tablespoons or 40 grams. Larger servings contain moderate to high levels of the FODMAP, lactose. If you're concerned, lactose-free cream cheese, such as Green Valley Creamery, contains only trace amounts of FODMAPs.

Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Cilantro is low FODMAP in servings of 1 cup or 16 grams.

One-Pot Taco Pasta topped with cilantro and green onion tops.

Instructions

To make this one-pot low FODMAP taco pasta, simply:

Ground beef browned in a soup pot.

Heat a soup pot (or deep-sided skillet) over medium heat. Once hot, add the garlic-infused oil and ground beef or turkey. Cook, breaking it into crumbles, until browned, about 5 to 7 minutes.

A soup pot containing cooked ground beef with taco spices and tomato paste.

Drain excess fat (if desired), then add the tomato paste, cumin, smoked paprika, oregano, salt, and pepper. Stir and cook for 1 minute to bloom the spices.

Gluten free pasta, diced green chiles and water have been added to cooked ground beef and is ready to boil.

Add the water, uncooked gluten-free macaroni, and diced green chilies. Stir well. Simmer uncovered, stirring occasionally, for 12–15 minutes, or until the pasta is tender and the liquid is mostly absorbed. If the liquid evaporates too quickly, add additional water, ½ cup at a time.

Shredded cheese and cream cheese is added to a soup pot containing cooked gluten-free pasta, ground beef, and taco seasonings.
Cheese is melted into the cooked gluten-free pasta and ground beef.

Remove from heat and stir in the shredded cheese and optional cream cheese. Adjust flavor with additional salt and pepper, if desired.

A serving of taco pasta topped with fresh herbs.

Serve warm, garnished with green onion tops and/or chopped cilantro.

Storage

Leftovers can be refrigerated in a sealed container for up to 4 days. Freezing is not recommended.

Serve this with

For a boost of low FODMAP fiber, I like to serve this low FODMAP taco pasta with sliced fresh veggies, including:

Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.

Radishes are a low FODMAP food. A suggested serving size is 4 medium or 75 grams.

Cucumbers are a FODMAP-free food. Enjoy according to your appetite. have been retested. The current low FODMAP serving size for Lebanese cucumbers (often labeled as mini or Persian cucumbers in US stores) is 75 grams or ½ medium. Larger servings contain moderate to high levels of the FODMAP, excess fructose. With any retested food, if you previously tolerated larger servings, continue to enjoy to your tolerance level.

Related

Looking for more low FODMAP pasta recipes? Check out these:

  • Low FODMAP Thai Peanut Noodles
  • A serving spoon resting in a bowl of BLT (bacon, lettuce, tomato) pasta salad.
    Low FODMAP BLT Pasta Salad
  • A close up of a white plate filled with low FODMAP spaghetti and zoodles
    Low FODMAP Spaghetti and Zoodles
  • Looking down at a skillet filled with fettuccine tossed with a roasted red pepper sauce.
    Lower FODMAP Roasted Red Pepper Pasta
Print

Recipe

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Looking into a deep-sided stainless steel skillet filled with low FODMAP taco pasta.

One-Pot Low FODMAP Taco Pasta


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Diet: Low Lactose
Print Recipe
Pin Recipe

Description

A cozy, one-pan dinner that brings together taco night flavors and the comfort of pasta—with fewer FODMAPs. This easy meal comes together quickly with minimal cleanup and features your choice of ground meat, brown rice pasta, melty low-lactose cheese, and taco-inspired spices.


Ingredients

Scale
  • 1 tablespoon garlic-infused olive oil
  • 1 pound (454 grams) ground beef or ground turkey
  • 2 tablespoons (28 grams) tomato paste 
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • 1 teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 2½ cups water
  • 1½ cups (170 grams) uncooked gluten-free elbow macaroni, such as Jovial Gluten Free Elbows
  • 1 (4-ounce // 113-gram) can diced mild green chilies
  • ½ cup (40 grams) shredded Colby and Monterey Jack cheese
  • 1 to 2 tablespoons (20 to 40 grams) regular-fat cream cheese, optional
  • ¼ cup sliced green onion tops (green parts only) and/or ¼ cup chopped fresh cilantro

Instructions

  1. Heat a deep-sided skillet (or soup pot) over medium heat. Once hot, add the garlic-infused oil and ground beef or turkey. Cook, breaking it into crumbles, until browned, about 5 to 7 minutes.
  2. Drain excess fat (if desired), then add the tomato paste, cumin, smoked paprika, oregano, salt, and pepper. Stir and cook for 1 minute to bloom the spices.
  3. Add the water, uncooked gluten-free macaroni, and diced green chilies. Stir well. Simmer uncovered, stirring occasionally, for 12–15 minutes, or until the pasta is tender and the liquid is mostly absorbed. If the liquid evaporates too quickly, add additional water, ½ cup at a time.
  4. Remove from heat and stir in the shredded cheese and optional cream cheese. Adjust flavor with additional salt and pepper, if desired.
  5. Serve warm, garnished with green onion tops and/or chopped cilantro.

Storage: Leftovers can be refrigerated in a sealed container for up to 4 days. Freezing is not recommended.

Notes

Low FODMAP Serving: One serving of this recipe (approximately 1.25 cups) uses low-FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. 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: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish, One-Pot
  • Method: Skillet
  • Cuisine: Low FODMAP, American

Did you make this recipe?

Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

Pin it for later

A bowl of cheesy pasta topped with sliced green onion tops and cilantro. In the white space above, black text reads "One-Pot Low FODMAP Taco Pasta."
0

More recipes

  • Looking down into a bowl of chocolatey oatmeal topped with chopped peanuts and mini chocolate chips.
    Low FODMAP Chocolate Peanut Butter Oatmeal
  • A stack of 4 chocolate pecan waffles staggered on a white plate. There are chopped pecans and mini chocolate chips scattered on top and surrounding the waffles.
    Low FODMAP Chocolate Pecan Waffles
  • Low FODMAP Chocolate Peanut Butter Rice Cakes
  • Looking down into a bowl of cooked oatmeal dotted with blueberries. The bowl is surrounded by a dark gray napkin, an antique-looking spoon, and a small dish.
    Low FODMAP Blueberry-Vanilla Oatmeal
  • Share
  • Tweet
  • Email

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

More about me →

Popular

  • A square image of a bread loaf pan filled with low FODMAP banana bread
    Low FODMAP Banana Bread

  • Low FODMAP Moroccan Chicken

  • A bowl of low FODMAP chili
    Low FODMAP Turkey Chili with Sweet Potato & Lentils

  • A bowl of beef stew topped with chopped fresh parsley.
    Low FODMAP Beef Stew (Slow Cooker or Instant Pot)

Footer

↑ back to top

  • Subscribe
  • Privacy Policy
  • Disclaimer

As an Amazon Associate, I earn from qualifying purchases

Copyright © 2024 Fun Without FODMAPs