One-Pot Low FODMAP Taco Pasta

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.

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:

• 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. Larger servings contain higher levels of the FODMAP, excess fructose.

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.

Instructions

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

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.

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.

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.

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

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:

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