Low FODMAP Tex-Mex Turkey and Brown Rice Bake

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 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).

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)

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Recipe

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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