• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fun Without FODMAPs logo

  • Low FODMAP Recipes
  • About Em Schwartz RDN
    • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Low FODMAP Recipe Index
  • About Em Schwartz, RDN
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Turkey » Low FODMAP Tex-Mex Turkey and Brown Rice Bake

    Low FODMAP Tex-Mex Turkey and Brown Rice Bake

    Published: Mar 19, 2021 | Updated: Apr 5, 2022 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    A square baking dish filled with a cheesy hotdish. In the white space above, black text reads "Low FODMAP Tex-Mex Turkey and Brown Rice Bake."
    A spatula lifting a serving of cheesy casserole out of a baking dish. Above in the white space, black text reads "Low FODMAP Tex-Mex Turkey and Brown Rice Bake."
    A white baking dish with a cheesy casserole topped with sliced green onion tops and chopped cilantro. In the white space above, black text reads "Low FODMAP Tex-Mex Turkey and Brown Rice Bake."
    Looking down at a square white baking dish filled with a cheesy Tex-Mex-inspired bake made with ground turkey, diced green chiles, and brown rice.

    Easy and cheesy Low FODMAP Tex-Mex Turkey and Brown Rice Bake uses just 8 ingredients and can be ready in about 30 minutes. This low FODMAP casserole (or hotdish for my fellow Minnesotans) is a quick and flavor-packed supper the whole family will enjoy!

    Ingredients need to make this Low FODMAP Tex-Mex Turkey and Brown Rice Bake are measured out into individual dishes.

    Shopping list

    To make this cheesy turkey and rice bake, add these ingredients to your shopping list:

    • Brown rice – 2 cups cooked (I like to use Birdseye Steamfresh Frozen Brown Rice)
    • Garlic-infused oil – 2 tablespoons
    • Lean ground turkey – 1 (20-ounce) package
    • Diced tomatoes – 1 (15-ounce) can
    • Chopped mild green chiles – 1 (4-ounce) can
    • Low FODMAP taco seasoning – 2 teaspoons (I use Fody’s Taco Seasoning)
    • Ground cumin – 2 teaspoons
    • Shredded cheddar cheese – 1 to 1 ½ cups

    Optional garnishes: Sliced green onion tops (green parts only), cilantro

    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.

    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.

    Canned tomatoes have a low FODMAP serving of ½ cup or 100 grams. Larger servings contain higher amounts of fructose in excess of glucose.

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

    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.

    Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).

    A close up of a cheesy casserole topped with sliced green onion tops and fresh cilantro.

    Instructions

    To make this low FODMAP Tex-Mex turkey and brown rice bake, simply:

    Step 1: Preheat the oven to 350°F. Coat a 9” x 9” baking dish with nonstick cooking spray.

    Step 2: If not already cooked, prepare the brown rice according to package instructions. I like to use Birdseye frozen brown rice. A bag cooks in about 4 minutes and yields 2 cups.

    Browning ground turkey in a skillet

    Step 3: Heat a large skillet over medium-high heat. Add the garlic-infused oil and ground turkey. Cook the turkey, breaking into crumbles, until no longer pink, about 5-7 minutes. Turn off the heat.

    Brown rice, canned tomatoes, diced chiles, and spices added to browned ground turkey in skillet.

    Step 4: Add the cooked brown rice, diced tomatoes, green chiles, low FODMAP taco seasoning, and cumin. Stir to mix.

    Spooning turkey and brown rice mixture into a baking dish.

    Pour the mixture into the prepared baking dish.

    Sprinkling shredded cheddar cheese onto brown rice and turkey mixture in baking dish.

    Sprinkle the cheddar cheese evenly on top. Cover the baking dish with aluminum foil.

    Baking dish covered with aluminum foil.

    Step 5: Bake covered for 18-20 minutes or until the rice mixture is warm and bubbling. Remove foil and bake uncovered for an additional 5 minutes or until the cheese is nice and melty. Remove from the oven and cool for several minutes.

    A white baking dish filled with a cheesy turkey and brown rice bake topped with chopped cilantro and sliced green onion tops.

    Serve warm topped with optional sliced green onion tops (green parts only) and fresh cilantro.

    Storage: Refrigerate in an airtight container for use within 3 to 4 days.

    A black spatula lifting a serving of cheesy casserole made with ground turkey, brown rice, chiles, and tomatoes out of a square white baking dish.

    Serve this with

    Consider serving this low FODMAP taco bake with a serving of:

    • Low FODMAP fruit: Strawberries, grapes, and oranges are all FODMAP-free options.
    • Romaine or iceberg lettuce for a boost of veggies and low FODMAP fiber.
    • Low FODMAP salsa: Fody makes delicious no onion, no garlic salsa options.

    Variations

    • Instead of turkey, try lean ground beef or chicken.
    • No low FODMAP taco seasoning? Substitute 1½ teaspoons smoked paprika and ¼ to ½ teaspoon salt.
    • Enjoy heat? If you tolerate and enjoy spicier dishes, try sauteing minced jalapeño with the turkey as it cooks. Or, add some cayenne pepper with the other seasonings.

    Similar recipes

    • Sheet Pan Low FODMAP Chicken Fajita Bowls
    • Low FODMAP Taco Stuffed Peppers
    • Low FODMAP Chicken Enchilada Soup (Slow Cooker or Instant Pot)
    Print
    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
    A white baking dish filled with a cheesy turkey and brown rice bake topped with chopped cilantro and sliced green onion tops.

    Low FODMAP Tex-Mex Turkey and Brown Rice Bake


    ★★★★★

    5 from 3 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 35 minutes
    • Yield: 6 servings 1x
    • Diet: Low Lactose
    Print Recipe
    Pin Recipe

    Description

    Easy and cheesy Low FODMAP Tex-Mex Turkey and Brown Rice Bake uses just 8 ingredients and can be ready in about 30 minutes. Serve with a side of low FODMAP fruit for a simple supper that covers all five food groups. 


    Ingredients

    Scale

    2 cups cooked brown rice // I like to use Birdseye Steamfresh Frozen Brown Rice
    2 tablespoons garlic-infused olive oil
    1 (20-ounce) package lean ground turkey
    1 (15-ounce) can diced tomatoes
    1 (4-ounce) can chopped mild green chiles, drained
    2 teaspoons low FODMAP taco seasoning // see notes for alternative
    2 teaspoons ground cumin
    1 to 1 ½ cups shredded cheddar cheese (or 1 cup dairy-free cheddar-style shreds)

    Optional garnishes: Sliced green onion tops (green parts only), chopped cilantro


    Instructions

    1. Preheat the oven to 350°F. Coat a 9” x 9” baking dish with nonstick cooking spray.
    2. If not already cooked, prepare the brown rice according to package instructions.
    3. Heat a large skillet over medium-high heat. Add the garlic-infused oil and ground turkey. Cook the turkey, breaking into crumbles, until no longer pink, about 5-7 minutes. Turn off the heat.
    4. Add the cooked brown rice, diced tomatoes, green chiles, low FODMAP taco seasoning, and cumin. Stir to mix. Pour the mixture into the prepared baking dish. Sprinkle the cheddar cheese evenly on top. Cover the baking dish with aluminum foil.
    5. Bake covered for 18-20 minutes or until the rice mixture is warm and bubbling. Remove foil and bake uncovered for an additional 5 minutes or until the cheese is nice and melty. Remove from the oven and cool for several minutes.
    6. Serve warm topped with optional sliced green onion tops (green parts only) and fresh cilantro.

    Storage: Refrigerate in an airtight container for use within 3 to 4 days.

    Equipment

    Image of Fody Foods Low FODMAP Taco Seasoning

    Fody Foods Low FODMAP Taco Seasoning

    Buy Now →

    Notes

    Low FODMAP Serving: One serving 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).

    No Taco Seasoning? Substitute 1½ teaspoons smoked paprika and ¼ to ½ teaspoon salt. I’d suggest starting with ¼ teaspoon salt if you add salt when preparing the brown rice, or if you prefer less sodium. 

    • Prep Time: 5 minutes
    • Cook Time: 30 minutes
    • Category: Main Dish
    • Method: Stovetop, Baking
    • Cuisine: Tex-Mex

    Keywords: Supper, casserole, hot dish, taco bake

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    Dairy-free alternative

    Low-lactose and lactose-free dairy products can be included on the low FODMAP diet. However, if you are looking for a dairy-free alternative to the cheddar cheese in this recipe, Daiya Cheddar-Style Shreds work well as a one-to-one substitute. Here is more information on the FODMAP status of cheese alternatives:

    Vegan cheese and soy cheese have been tested by the FODMAP Friendly Food Program and Monash University, respectively. Vegan cheese is considered low FODMAP in servings up to 30 grams or 1 ounce. A low FODMAP serving of soy cheese is 2 slices or 40 grams.

    To date, no specific vegan/dairy-free cheese brands have been tested. If these products are part of your lifestyle, I would encourage double-checking labels for high FODMAP ingredients and sticking to the low FODMAP serving sizes for vegan or soy cheese. If concerned, please avoid and test-to-tolerance when symptoms are under control.

    Daiya cheddar-style shreds is a type of vegan cheese. This product has not specifically been tested for FODMAPs, but one serving (¼ cup or 28 grams) appears to be low FODMAP by ingredients and fits within FODMAP Friendly’s low FODMAP serving size for vegan cheese.

    Pin it for later

    A white baking dish with a cheesy casserole topped with sliced green onion tops and chopped cilantro. In the white space above, black text reads "Low FODMAP Tex-Mex Turkey and Brown Rice Bake."
    15
    « Low FODMAP Baked Oatmeal Cups
    Low FODMAP Spaghetti with Chicken and Cherry Tomatoes »
    • Share
    • Tweet
    • Yummly
    • Email

    Reader Interactions

    Comments

    1. Diane S says

      July 11, 2022 at 8:28 pm

      This was very good. Thanks for the recipe. Without the taco seasoning, I used paprika as you suggested but also chipotle, dark chili powder and dried chives. I added all these to meat out of habit, but it worked well. I put the cilantro and some of the cheese into the mix before baking. Also doubled as I knew we’d want leftovers. Hubby loved it, and me too. Thank you!

      Reply
      • Em Schwartz, MS, RDN says

        July 16, 2022 at 6:34 am

        Those sound like delicious additions and modifications, Diane. Thanks for sharing!

        Reply
    2. Brandy L says

      May 17, 2022 at 10:06 am

      I am currently doing a low FODMAP diet to figure out digestive issues and was worried that I wouldn’t find anything to make for my family.
      This recipe DELIVERED! Easy to make and yummy to eat. My kids asked that I make it again, and double the recipe so that there are leftovers!

      That’s a huge win in my book. Plus my stomach did just fine with it. Thank you for all of your recipes!

      ★★★★★

      Reply
    3. Lisa Velleux says

      April 14, 2021 at 11:16 am

      This was really good. It was light yet delivered on flavor. Nice to eat Tex-Mex that did not weigh me down.

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        April 20, 2021 at 8:02 am

        Thank you, Lisa! I appreciate you taking the time to share your experience. Best, -Em

        Reply
      • Rach says

        June 04, 2021 at 9:35 am

        Yummy and no consequences
        Thank you

        ★★★★★

        Reply
    4. Paulette says

      March 24, 2021 at 2:36 pm

      Thanks for this recipe. I have all the ingredients on hand so that’s what’s for supper tonight! Looks great.

      Reply

    Leave a Reply Cancel reply

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

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

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

    Primary Sidebar

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

    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

    Footer

    ↑ back to top

    • Privacy Policy
    • Disclaimer

    As an Amazon Associate, I earn from qualifying purchases

    Copyright © 2022 Fun Without FODMAPs