Warm up with a bowl of hearty and flavorful Low FODMAP Turkey Chili. It's filled with protein-packed turkey, low FODMAP amounts of lentils and sweet potatoes, warming spices, and a touch of cinnamon.
Although delicious, traditional chili recipes are not usually very FODMAP-friendly. Chili recipes typically include higher FODMAP ingredients like onion, garlic, and sometimes, lots of beans, depending on where you are from.
This low FODMAP turkey chili uses low FODMAP amounts of lentils and sweet potatoes to help reduce the overall FODMAP content while adding bulk that beans typically add to traditional chili. For a fun fall twist, this recipe also calls for ground cinnamon, which pairs nicely with the sweet potato.
To add even more flavor, top your bowl of low-FODMAP chili with sliced green onion tops (green parts only), shredded low-FODMAP cheese, and crushed corn chips.
Update
I originally shared this recipe in 2019. Monash University has since re-tested and expanded its database of low-FODMAP foods. The low FODMAP serving sizes of some ingredients, namely tomato products, have since changed, and I have had to modify this recipe to reflect these changes slightly.
I have also updated this recipe to utilize individual spices and herbs versus a name-brand blend to increase accessibility. If you enjoyed and tolerated the original version, enter your email in the sign-up below the recipe to get a copy of that version sent to you.
Thanks for understanding!
Shopping list
To make this low FODMAP turkey chili, you will need to grab:
- Garlic-infused olive oil - 2 tablespoons
- Leek leaves (dark green parts only) - ½ cup thinly sliced
- Lean ground turkey - 1 pound
- Tomato paste - 1 tablespoon
- Low FODMAP chicken broth - 2 cups
- Sweet potatoes - 2 cups
- Tomatoes - 2 medium or tennis ball-sized
- Ground cinnamon - 1 teaspoon
- Ground paprika - 2 teaspoons
- Ground cumin - 1 teaspoon
- Ground ancho chili powder - 1 teaspoon
- Dried oregano - 1 teaspoon
- Optional: Cayenne pepper - ⅛ teaspoon
- Canned lentils - 1 and ¼ cups (about 1 [15-ounce] can)
Optional Garnishes
- Shredded low-FODMAP cheese, such as cheddar, Colby, or Monterey Jack - ¾ cup
- Green onion tops (green parts only) - 6 tablespoons sliced
- Corn tortilla chips - 6 tablespoons crushed
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.
Leek Leaves: The dark green tops of leeks are low FODMAP in servings of 1 cup or 75 grams. The white bulb is high in FODMAPs and avoided during the low FODMAP diet's elimination phase (phase 1).
Shopping Tip: I've had good luck finding affordable leeks with lots of green tops (some grocery stores chop the tops off) at my local Walmart.
Tomato paste is low FODMAP in servings of 2 tablespoons or 28 grams.
Low FODMAP chicken broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic, onion or larger amounts of celery. Check labels and avoid products containing these high FODMAP ingredients. Find suitable options in my Low FODMAP Chicken Broth post.
Sweet Potatoes: A low FODMAP serving for sweet potatoes is a ½ cup or 75 grams. Larger servings of sweet potato contain higher levels of the FODMAP mannitol.
Common tomatoes (fresh) are a FODMAP-free food. 3/2022 Update: Monash University retested common tomatoes and found them to contain FODMAPs. A low FODMAP serving of common tomatoes is now considered to be ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.
Paprika (ground sweet paprika) is low FODMAP in servings of 1 teaspoon or 2 grams.
Ancho chili pepper is low FODMAP in servings of 2 grams. I've found this to be equivalent to ½ teaspoon (United States) of ground ancho chili powder. Larger servings contain higher levels of excess fructose.
Canned Lentils: Both canned and cooked-from-dry lentils can be included in specific portions on the low FODMAP diet. The low FODMAP serving for canned lentils is ¼ cup (46 grams). Larger portions contain moderate to high levels of GOS.
(2024 Update: Monash reduced the everyday serving size for canned lentils from ½ cup to ¼ cup, but the gram measurement remains 46 grams.)
A drained and rinsed 15-ounce can of lentils typically yields about 250 grams (just under 5.5 servings) from WestBrae Naturals and approximately 210 grams (just over 4.5 servings) from Great Value Organic (Walmart). Actual yields may vary slightly between brands and cans.
Cooked-from-scratch green or red lentils also have smaller low FODMAP servings. For the most up-to-date servings, please refer to the Monash FODMAP App.
I use canned lentils because they are convenient and have the larger low FODMAP serving size of the two options.
Why Canned Lentils Have Fewer FODMAPs: FODMAPs are water-soluble and dissolve into the canning liquid during processing. Draining and rinsing canned lentils removes additional FODMAPs.
Optional Ingredients
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. Be sure to avoid the white bulb, which is high in FODMAPs. Pro tip: use kitchen shears to quickly snip the tops into thin slices. Learn more → Low FODMAP Garlic and Onion Substitutes.
Corn tortilla chips (plain, salted is okay) are low FODMAP in servings of up to 50 grams. The exact number of chips per serving depends on the brand, so be sure to check the nutrition label.
Instructions
Saute leeks. After you've gathered and prepped all of your ingredients, heat a Dutch oven or soup pot (with a cover) over medium heat. Once hot, add the olive oil and leek leaves. Saute the leek leaves, occasionally stirring, until bright green, fragrant, and soft, about 2-3 minutes.
Brown the turkey. Next, add the ground turkey and cook, breaking into crumbles, until almost completely browned. Once the turkey is almost cooked, stir in the tomato paste and cook for about one more minute. "Frying" the tomato paste before adding liquid can help bring out extra flavor. Just be careful not to let it burn.
Add chili staples and simmer. To continue, add the low FODMAP broth, diced sweet potatoes, chopped tomatoes, ground cinnamon, paprika, cumin, ancho chili powder, dried oregano, and optional cayenne. to the turkey mixture and stir to mix. Turn the heat to high, and bring the chili to a boil. Cover, reduce the heat to medium-low, and simmer for 12-15 minutes or until the sweet potatoes are tender when poked with a fork.
Add lentils. To finish up, stir in the drained and rinsed lentils and continue cooking until the chili is heated thoroughly.
Season and serve. If you'd like, adjust the flavor with salt and pepper. The amount of salt used will depend on the broth used.
Serve this chili warm topped with optional garnishes like sliced green onion tops (green parts only), shredded low-FODMAP cheese, and crushed corn tortilla chips.
Like most soups, stews, and chilis, I find this Low FODMAP Turkey Chili to be even more delicious the next day as leftovers.
Storage: Refrigerate leftover chili in an airtight container for up to 3-4 days. Freeze for up to 3 months.
Serving size: Using Monash University's FODMAP data, a 1-cup serving of this recipe should be low in FODMAPs and tolerated by most people with IBS. However, individual tolerance levels to FODMAP and non-FODMAP foods may vary. Please work with your FODMAP-trained dietitian and adjust your diet accordingly.
Similar recipes
- Low FODMAP Thai-Inspired Peanut Noodles with Turkey
- Low FODMAP Chicken Enchilada Soup
- Sheet Pan Low FODMAP Chicken Fajita Bowls
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Recipe
Low FODMAP Turkey Chili with Sweet Potato and Lentils
- Total Time: 50 minutes
- Yield: 6 (scant 1-cup) servings
- Diet: Low Lactose
Description
Warm up with a bowl of hearty and flavorful Low FODMAP Turkey Chili. It's filled with protein-packed turkey, low FODMAP amounts of lentils and sweet potatoes, warming spices, and a touch of cinnamon.
Ingredients
- 2 tablespoons garlic-infused olive oil
- ½ cup (38 grams) thinly-sliced leek leaves (dark green parts only)
- 1 pound lean ground turkey
- 1 tablespoon (14 grams) tomato paste
- 2 cups low FODMAP chicken broth // note 1
- 2 cups (300 grams) peeled and diced sweet potatoes
- 2 medium (260 grams) tennis ball-sized common tomatoes, cored and chopped // note 2
- 1 teaspoon ground cinnamon
- 2 teaspoons ground paprika // note 3
- 1 teaspoon ground cumin
- 1 teaspoon (4 grams) ground ancho chili powder
- 1 teaspoon dried oregano
- Optional: ⅛ teaspoon ground cayenne pepper
- 1 and ¼ cup (230 grams) drained and rinsed canned lentils
- Kosher salt and freshly cracked black pepper
Optional Garnishes:
- ¾ cup shredded cheddar cheese (or another low FODMAP cheese)
- 6 tablespoons sliced green onion tops (green parts only)
- 6 tablespoons crushed corn tortilla chips
Instructions
Stove-Top Instructions
- Heat a Dutch oven or soup pot over medium heat. Add the olive oil and leek leaves. Sauté for 2-3 minutes, until the leeks are bright green, soft, and fragrant.
- Add the ground turkey, breaking it into crumbles as it cooks. Cook until almost browned, then stir in the tomato paste and cook for 1 minute to enhance the flavor.
- Stir in the chicken broth, sweet potatoes, tomatoes, cinnamon, paprika, cumin, ancho chili powder, dried oregano, and optional cayenne. Mix well.
- Increase heat to high and bring the chili to a boil. Reduce heat to medium-low, cover, and simmer for 12-15 minutes or until the sweet potatoes are tender.
- Stir in the lentils and cook for 2-3 minutes or until the chili is thoroughly heated.
- Season with salt and freshly cracked black pepper. Serve warm with your favorite garnishes.
Slow Cooker Instructions
- In a skillet over medium heat, sauté the olive oil and leek leaves until soft and fragrant. Add the ground turkey, breaking it into crumbles as it cooks, and stir in the tomato paste. Cook for 1 minute.
- Transfer the turkey mixture to a slow cooker. Add the chicken broth, sweet potatoes, tomatoes, cinnamon, paprika, cumin, ancho chili powder, oregano, and optional cayenne. Stir to combine.
- Cover and cook on low for about 4 hours or until the sweet potatoes are tender.
- Stir in the lentils and cook for 5-10 minutes or until hot.
- Adjust seasoning with salt and pepper. Serve warm with garnishes.
Storage: Refrigerate in an airtight container for up to 3-4 days. Freeze for up to 3 months.
Notes
Low FODMAP Serving: One serving of this recipe (scant 1 cup or 200 grams) 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).
1/7/2025: This recipe was slightly modified to reflect Monash University’s updated low FODMAP data and include more readily available ingredients (i.e., individual spices vs. brand name blend). If you enjoyed and tolerated the previous version, please enter your email in the sign-up below the recipe so that a copy can be sent to you.
Note 1: For convenience, I use 2 teaspoons of Fody Chicken Broth Base mixed with 2 cups of hot water. You can find other store-bought options and my homemade chicken broth recipe here.
Note 2: A 14.5-ounce can of unseasoned diced tomatoes can be substituted for fresh tomatoes. For extra flavor, I recommend fire-roasted canned tomatoes without additional seasonings.
Note 3: You can substitute the paprika, cumin, ancho chili powder (or smoked paprika), oregano, cayenne, and salt with a prepared low FODMAP taco seasoning, such as Fody’s Taco Seasoning. Based on current FODMAP data, use up to 1½ teaspoons of Fody’s Taco Seasoning for this recipe.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Dish, Soup
- Method: Stove, Slow Cooker
- Cuisine: American
Lindsey says
I'm so grateful to find a low-FODMAP chili recipe like this. It is so delicious and heartwarming. I'm looking forward to cooking it for my family during my winter break from college.
Em Schwartz, MS, RDN says
Thanks for sharing, Lindsey! I'm so glad you enjoyed it!
Ashton Tongco says
Hi!! Do you have a suggestion on where to find canned lentils? I’ve looked everywhere and no luck!
Em Schwartz, MS, RDN says
Hi Ashton, If you're in the US, most Walmarts carry these Great Value Organic Lentils. The other brand that I've found is Westbrae, which I've found in grocery stores with larger "natural" foods sections, as well as "natural" food stores/food co-ops. Westbrae's store locator might help. If lentils are a staple food, Amazon sells 12-packs of Westbrae canned lentils. Hope that helps, -Em
Joumanah says
Is it possible to use dried lentils? If so how much and what should I do differently?
Em Schwartz, MS, RDN says
Hi Joumanah, I would suggest cooking the lentils prior and then adding them in when the canned lentils are used in the recipe. Cooking the dried lentils separately allows for them to be drained and rinsed after cooking to help remove more of the FODMAPs. The known low FODMAP serving size for cooked-from-dried red or green lentils is 1/4 cup (or 23 grams) cooked lentils. Because cooked-from-dried lentils have a smaller low FODMAP serving size than canned lentils, I would suggest starting with 1 cup cooked as a substitute for the canned lentils called for in this recipe. Hope that helps! Best, -Em
FMulich says
I've made this for times now though I've substituted garbanzos for the lentil each time as a prefer them.
Madeline says
This recipe is amazing!!! It turned out perfectly! Thank you for this! It will now be a staple recipe for me 😊
Em Schwartz, MS, RDN says
Yay!! So glad you liked it, Madeline! Thanks for taking the time to share!
Cristine says
Fantastic recipe! When I make this we eat it for a couple of nights (there are just two of us) and freeze left overs so we always have a good meal available.
Em Schwartz, MS, RDN says
Thank you, Cristine! I appreciate you taking the time to share.
Emily says
Tasty and hearty but not overly spicy, this recipe was just right for me! I used way too many lentils (14 oz. dried in a bag) the first time, but I made the recipe again without the lentils and combined both batches to better distribute them, also adding extra chicken broth, diced tomatoes in juice, and Fody salsa for more liquid.
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Emily! Glad you were able to make it work with the extra lentils. 🙂
Lisa says
Hi, Emily. You may want to switch to canned lentils, which are low FODMAP. Dried lentils are actually high FODMAP.
Em Schwartz, MS, RDN says
Hi Lisa, thanks for jumping in! Canned lentils are generally preferred (for their larger low FODMAP serving), however, dried lentils do have a small low FODMAP serving. At the time of this comment, dried red lentils that have been boiled and drained have a low FODMAP serving of 1/4 cup per meal (or 23 grams); dried green lentils that have been boiled and drained have a low FODMAP serving of 29 grams (about a 1/4 cup) per Monash University. -Em
Sam says
I really like the look of this recipe but I noticed Fody doesn't list the chicken broth anymore. Any ideas of replacements to use, or do you think the recipe would be fine without it?
Em Schwartz, MS, RDN says
Hi Sam, thanks for the heads up. I will have to check in with them to see if they plan to bring it back. In the meantime, I have several other broth products listed in my Low FODMAP Chicken Broth recipe post that you may be able to find and use in this recipe.
Aaron says
Absolutely delicious. I was very surprised at the cinnamon!
Em Schwartz, MS, RDN says
Thank you so much, Aaron!
Kristy says
Delicious! My whole family loved it!
Em Schwartz, MS, RDN says
Thanks for sharing, Kristy!
Erin says
I can’t wait to try this. Thank you so much for your wonderful blog, it has really given me some hope during my FODMAP elimination phase. I just started this week in an attempt to clear my body of SIBO, and I know I have a long road ahead! I live in Minnesota as well and I would love to connect with you if you ever have time!! It’s clear you are very well trained and have a passion for what you do, thank you again for all the recipes.
Em Schwartz, MS, RDN says
Thank YOU, Erin! It's always fun to hear from a fellow Minnesotan, and your comment made my day! I'll send you an email to connect, but in the meantime, wishing you the best on your FODMAP journey.
Marilyn says
This turned out great! I actually made your taco seasoning recipe and used it as I did not have Fody's. I also didn't have leeks and just used the green onion tops instead. I have made several of your recipes, and they all have been a life saver. When my dr. had me start Fodmap on Tuesday, I was at a loss. I always cook with garlic and onion. However, your website has helped me so much. My husband has loved everything. I just hope I feel better doing this Fodmap thing.
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Marilyn! I really appreciate it, and also hope that you are able to find some relief through the low FODMAP diet. Wishing you the best on this journey!
Hannah says
Do you know if this could be cooked in a crock pot?
Em Schwartz, MS, RDN says
Great question, Hannah! I haven't tried a slow cooker version yet, but I have it on my list to test. When I try it, my plan is to follow steps 1 & 2 using a frying pan. Then, transfer that to a slow cooker. Add the broth, sweet potatoes, tomatoes, and seasonings and cook on low until the sweet potatoes are tender (maybe 4-5 hours). Then, stir in the lentils and heat until warm (maybe 15 minutes more?). Season and serve. 🙂
Kristie says
Have you tried it in the slow cooker yet? I really want to make this in the slow cooker.
Em Schwartz, MS, RDN says
Thank you for the reminder, Kristie. I have updated the recipe to include the slow cooker instructions.
Patti says
This was amazing!
Marissa says
Absolutely delicious! A chili you'll enjoy without the stomach pain!
Emily says
Thanks for sharing, Marissa! Glad you liked it. 🙂
Sabrina says
Lost my intestines almost 4 years ago. Recipes like this make this life transition not just barrable bit exciting and enjoyable.
Thanks so much!
Em Schwartz, MS, RDN says
Wow, what a compliment?! I appreciate you taking the time to share, Sabrina! Wishing you the best, -Em
Marion says
Delicious! Even great tasting as a leftover, if it isn’ all gone.
Emily says
I can't agree more! Thanks for taking the time to share your feedback, Marion!