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    Home » Turkey » Low FODMAP Turkey Chili with Sweet Potato & Lentils

    Low FODMAP Turkey Chili with Sweet Potato & Lentils

    Published: Aug 29, 2019 | Updated: Nov 10, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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. 

    A bowl of chili made with ground turkey, sweet potatoes, and canned lentils and topped with crushed corn tortilla chips and sliced green onion tops.

    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.

    I’ve had a few requests lately to share a low FODMAP chili recipe. So, I thought I’d share a low FODMAPified version of a sweet potato chili that I’ve been making for years and absolutely love!

    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.

    Ingredients needed for turkey chili measured out into individual bowls.

    Shopping list

    To make this low FODMAP turkey chili, you will need to grab:

    • Garlic-infused olive oil
    • Leek leaves (dark green parts only)
    • Lean ground turkey
    • Low FODMAP chicken broth
    • Sweet Potatoes
    • Tomatoes
    • Tomato paste
    • Low FODMAP taco seasoning
    • Ground cinnamon
    • Canned lentils
    • Salt and pepper
    Two bowls of low FODMAP chili made with turkey, sweet potatoes, and lentils.

    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.

    Leek Leaves: The dark green tops of leeks are low FODMAP in servings of ⅔ cup or 54 grams. The white bulb is high in FODMAPs and avoided during the elimination phase (phase 1) of the low FODMAP diet.

    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.

    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.

    Canned Lentils: Monash University has tested both canned and cooked-from-dry lentils, and both can be included on the low FODMAP diet in certain serving sizes.

    The low FODMAP serving for canned lentils is a ½ cup or 46 grams. Cooked-from-scratch green or red lentils have a low FODMAP serving of ¼ cup or 23 grams. I use canned lentils because they are convenient and have the larger low FODMAP serving size of the two options.

    Why do canned lentils have less FODMAPs? FODMAPs are water-soluble, meaning they dissolve into water. During the processing and storage of canned lentils, more FODMAPs have the opportunity to dissolve out into the water-based canning liquid. Draining and rinsing canned lentils before using them helps to remove these FODMAPs.

    Shopping Tip: I’ve found the Westbrae brand of canned lentils in stores and online. Some Walmarts also carry canned lentils under their generic Organic Great Value brand. 

    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.

    A bowl of low FODMAP chili

    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 to medium-high heat. Once the pot is hot, add the olive oil and leek leaves. Saute the leek leaves, occasionally stirring, until bright green, fragrant, and soft, about 2-3 minutes.

    Step 1 - Saute the low FODMAP leek leaves in garlic-infused olive oil

    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 about 1 minute more. “Frying” the tomato paste before adding liquid can help bring out extra flavor. Just be careful not to let it burn. 🙂

    Step 2 - brown ground turkey and add tomato paste

    Add chili staples and simmer. To continue, add the low FODMAP broth, diced sweet potatoes, chopped tomatoes, low FODMAP taco seasoning, and ground cinnamon to the turkey mixture and stir to mix. Turn the heat to high, and bring the soup 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. 

    Step 3 add chili staples and simmer

    Add lentils. To finish up, stir in the drained and rinsed lentils, and continue cooking until the chili is heated thoroughly.

    Step 4 - add lentils and season to taste

    Season and serve. If you’d like, adjust the flavor with salt and pepper. The amount used will depend on the taco seasoning that you use.

    Serve this chili warm topped with optional garnishes like sliced green onion tops (green parts only), shredded cheddar, 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
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    • Sheet Pan Low FODMAP Chicken Fajita Bowls

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    Two bowls of chili made with ground turkey, sweet potatoes, and canned lentils sit on a white marble counter with a navy striped linen napkin in between. In the white space, black text reads "Low FODMAP Turkey Chili."
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    Recipe

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    A bowl of low FODMAP turkey chili

    Low FODMAP Turkey Chili with Sweet Potato and Lentils


    ★★★★★

    4.9 from 20 reviews

    • Author: Em Schwartz MS, RDN
    • Total Time: 50 minutes
    • Yield: 6 1x
    • Diet: Low Lactose
    Print Recipe
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    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

    Scale
    • 2 tablespoons garlic-infused olive oil
    • ½ cup chopped leek leaves (dark green parts only)
    • 1 pound lean ground turkey (I use 93% lean)
    • 2 tablespoons tomato paste
    • 2 cups low FODMAP chicken broth (or low FODMAP veggie broth)
    • 2 cups (up to 300 grams) peeled and diced sweet potato (about 2 medium sweet potatoes)
    • 2 medium tomatoes, core removed and chopped (about 2 cups)
    • 2 tablespoons low FODMAP taco seasoning
    • 1 teaspoon ground cinnamon
    • 1 (15-ounce) can lentils, drained and rinsed
    • Salt and pepper

    Optional Garnishes: Sliced green onion tops (green parts only), shredded Cheddar cheese (or other low FODMAP cheese), crushed corn tortilla chips


    Instructions

    Stove-Top Instructions

    1. Heat a Dutch oven or soup pot (with cover) over medium to medium-high heat. Once hot, add olive oil and leek leaves. Saute leek leaves until bright green, fragrant, and soft.
    2. Add ground turkey and cook, breaking into crumbles, until almost completely browned. Once the turkey is almost cooked, stir in the tomato paste and cook about 1 minute more.
    3. Add the low FODMAP chicken broth, sweet potatoes, chopped tomatoes, low FODMAP taco seasoning, and ground cinnamon to the turkey mixture and stir to mix. Adjust heat to high, and bring soup to a boil. Cover, reduce heat to medium-low, and simmer for 12-15 minutes or until sweet potatoes are tender.
    4. Stir in drained and rinsed lentils and continue cooking until soup is heated throughout. Season with salt and pepper.
    5. Serve warm with optional garnishes.

    Slow Cooker Instructions

    1. Heat a medium skillet over medium to medium-high heat. Once hot, add olive oil and leek leaves. Saute leek leaves until bright green, fragrant, and soft.
    2. Add ground turkey and cook, breaking into crumbles, until almost completely browned. Once the turkey is almost cooked, stir in the tomato paste and cook about 1 minute. This helps to bring out the flavors of the tomato paste. Transfer the turkey mixture to the slow cooker.
    3. Add the low FODMAP chicken broth, sweet potatoes, chopped tomatoes, low FODMAP taco seasoning, and ground cinnamon to the turkey mixture in the slow cooker and stir to mix.
    4. Cook on low for about 4 hours, or until the sweet potatoes are tender.
    5. Stir in drained and rinsed canned lentils. Continue cooking for 10 minutes or until the lentils are hot. Season with salt and pepper
    6. Serve warm with optional garnishes.

    Storage: Refrigerate in an airtight container for up to 3-4 days. Freeze for up to 3 months.

    Equipment

    Image of Fody Foods Low FODMAP Taco Seasoning

    Fody Foods Low FODMAP Taco Seasoning

    Buy Now →
    Image of Fody Foods Low FODMAP Chicken Soup Base

    Fody Foods Low FODMAP Chicken Soup Base

    Buy Now →

    Notes

    Substituting canned tomatoes: If you don’t have fresh tomatoes, a 14.5-ounce can of diced tomatoes works well in this recipe. If your canned tomatoes and taco seasoning contain salt, you may want to reduce the amount of taco seasoning used or add it at the end, adjusting to taste. 

    • Prep Time: 20 minutes
    • Cook Time: 30 minutes
    • Category: Main Dish, Soup
    • Method: Stove, Slow Cooker
    • Cuisine: American

    Keywords: fall, winter, lentil chili, gluten free, onion free, beanless chili

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    A close up of a bowl of turkey chili made with sweet potatoes and canned lentils. Above the bowl, a black text overlay reads "Low FODMAP Turkey Chili."
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    Reader Interactions

    Comments

    1. Cristine says

      March 13, 2020 at 12:59 pm

      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.

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        March 16, 2020 at 4:56 pm

        Thank you, Cristine! I appreciate you taking the time to share.

        Reply
    2. Emily says

      February 03, 2020 at 9:21 pm

      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.

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        February 28, 2020 at 6:02 pm

        Thanks for taking the time to share, Emily! Glad you were able to make it work with the extra lentils. 🙂

        Reply
    3. Sam says

      January 06, 2020 at 12:09 pm

      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?

      Reply
      • Em Schwartz, MS, RDN says

        January 07, 2020 at 11:15 am

        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.

        Reply
    4. Aaron says

      November 19, 2019 at 7:40 pm

      Absolutely delicious. I was very surprised at the cinnamon!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        November 20, 2019 at 10:51 am

        Thank you so much, Aaron!

        Reply
    5. Kristy says

      October 14, 2019 at 6:36 pm

      Delicious! My whole family loved it!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        October 21, 2019 at 9:00 am

        Thanks for sharing, Kristy!

        Reply
    6. Erin says

      October 11, 2019 at 8:21 pm

      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.

      Reply
      • Em Schwartz, MS, RDN says

        October 21, 2019 at 9:18 am

        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.

        Reply
    7. Marilyn says

      October 06, 2019 at 5:54 pm

      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.

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        October 21, 2019 at 9:24 am

        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!

        Reply
    8. Hannah says

      September 12, 2019 at 7:21 pm

      Do you know if this could be cooked in a crock pot?

      Reply
      • Em Schwartz, MS, RDN says

        September 16, 2019 at 9:11 am

        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. 🙂

        Reply
        • Kristie says

          July 10, 2020 at 5:07 am

          Have you tried it in the slow cooker yet? I really want to make this in the slow cooker.

          ★★

        • Em Schwartz, MS, RDN says

          July 29, 2020 at 2:15 pm

          Thank you for the reminder, Kristie. I have updated the recipe to include the slow cooker instructions.

    9. Marissa says

      August 30, 2019 at 4:38 pm

      Absolutely delicious! A chili you’ll enjoy without the stomach pain!

      ★★★★★

      Reply
      • Emily says

        August 30, 2019 at 8:11 pm

        Thanks for sharing, Marissa! Glad you liked it. 🙂

        Reply
        • Sabrina says

          January 29, 2020 at 12:26 am

          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

          February 28, 2020 at 6:15 pm

          Wow, what a compliment?! I appreciate you taking the time to share, Sabrina! Wishing you the best, -Em

    10. Marion says

      August 29, 2019 at 2:37 pm

      Delicious! Even great tasting as a leftover, if it isn’ all gone.

      Reply
      • Emily says

        August 30, 2019 at 8:12 pm

        I can’t agree more! Thanks for taking the time to share your feedback, Marion!

        Reply
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