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!
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 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.
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 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.
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).
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.
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.
Step 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.
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.
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.
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)
Recipe
Low FODMAP Tex-Mex Turkey and Brown Rice Bake
- Total Time: 35 minutes
- Yield: 6 servings 1x
- Diet: Low Lactose
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
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
- Preheat the oven to 350°F. Coat a 9” x 9” baking dish with nonstick cooking spray.
- If not already cooked, prepare the brown rice according to package instructions.
- 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.
- 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.
- 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.
- 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.
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
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.
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Whitney Terry says
Can I use white rice and would it still work?
Laura Zehr says
I have to eat low FODMAP foods, and I really love this recipe! I fixed it for a potluck, and saw to it that I was first in line so I could eat the dish I prepared. When picking up the dish after the potluck, all of it was enjoyed by others as well as myself! I very much appreciate the website as well as tips, tricks and information you provide! Thank you!
Em Schwartz, MS, RDN says
Thank you for taking the time to leave such a sweet comment, Laura! I appreciate you taking the time to share your experience and am thrilled you and others at your potluck enjoyed this recipe as much as I do. Best, -Emily
Miriam Ryan says
What is the portion size you can eat to keep it low fodmap? Since it says 6 servings does that mean 1/6 if pan would be a low fodmap serving?
Em Schwartz, MS, RDN says
Hi Miriam, you are correct. 1/6 of your pan is the serving size. -Emily
Karen Bruce says
What brand of tomatoes has no onion or garlic mentioned?
Em Schwartz, MS, RDN says
Hi Karen, Most canned tomato brands in the US have a plain diced tomato option that does not contain onion or garlic. Some examples: Hunts, Muir Glen, Great Value (Walmart), etc. With that said, I recommend double-checking the ingredients list before purchasing because brands often have both plain and onion/garlic-containing options right next to each other and their packaging can look very similar. -Emily
Marisa says
This was delicious and easy to make! My daughter who is not doing a lowfodmap diet even liked it!
Julie says
This was easy and yummy. Thanks.
Diane S says
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!
Em Schwartz, MS, RDN says
Those sound like delicious additions and modifications, Diane. Thanks for sharing!
Brandy L says
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!
Lisa Velleux says
This was really good. It was light yet delivered on flavor. Nice to eat Tex-Mex that did not weigh me down.
Em Schwartz, MS, RDN says
Thank you, Lisa! I appreciate you taking the time to share your experience. Best, -Em
Rach says
Yummy and no consequences
Thank you
Paulette says
Thanks for this recipe. I have all the ingredients on hand so that’s what’s for supper tonight! Looks great.