Low FODMAP Turkey Chili with Sweet Potato & Lentils

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. 

Low FODMAP Turkey Chili with Sweet Potato & Lentils

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 to Make Low FODMAP Chili

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

*These items are discussed further in the next section.

A Few FODMAP Notes on Ingredients

There are exactly one million things I could talk about when I share a low FODMAP recipe. 😉 So, here are a few FODMAP notes on some of the ingredients used in this recipe.

Leek Leaves

Leek leaves, or the dark green tops of the leeks, are one of my favorite ways to add onion texture and flavor to cooked dishes. They are low FODMAP in servings of up to 2/3 cup or 54 grams. Learn more about using leek leaves in my Low FODMAP Garlic and Onion Substitutes post. 

Note: I’ve had good luck finding affordable leeks with lots of green tops (some grocery stores chop the leaves off) at my local Walmart. 

Sweet Potatoes

Sweet potatoes have been tested for FODMAPs by Monash University. The low-FODMAP serving size for sweet potatoes is a 1/2 cup or 75 grams. Larger servings of sweet potato do contain the FODMAP mannitol and should be limited until you’ve determined your tolerance level.

Lentils

Lentils can be low FODMAP, too! Monash University has tested both canned lentils and cooked-from-dry lentils, and both can be included on the low FODMAP diet in specific serving sizes. Canned lentils have a larger low-FODMAP serving size (explanation in the paragraph below) and tend to be more convenient. So, canned lentils are what I usually use in Fun Without FODMAP recipes. The low-FODMAP serving size for canned lentils is a ½ cup or 46 grams (per Monash University). Check the Monash FODMAP app for other lentil varieties. 

Canned lentils have less FODMAPs than lentils that are cooked from dry. Why? FODMAPs are water-soluble meaning they “dissolve” into water. So, more FODMAPs have the opportunity to leach out of the lentils during the canning process and in storage. It is recommended to drain and rinse the canned lentils before using to remove any FODMAPs that have leached out over time.

More grocery stores in the United States are carrying canned lentils. I’ve had luck finding the Westbrae brand in stores and online. Some Walmarts also carry canned lentils under their generic Organic Great Value brand. 

Fresh Common Tomatoes

I chose to use fresh common tomatoes in this recipe because they are considered a FODMAP-free food. Plain canned tomatoes could likely be used in this recipe. However, I have not tried it. If canned tomatoes are used, the serving size of the chili would likely need to be decreased because there is a FODMAP limit on canned tomato products. Check your Monash FODMAP app for serving size information if you’re looking to use canned or another tomato product.

How to Make this Low FODMAP Chili

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.

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. 🙂

Add chili staples and simmer. To continue, add the low FODMAP chicken 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. 

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, season your chili with salt and pepper, to taste. The amount used will depend on the taco seasoning that you use. Serve this chili warm topped with optional garnishes like a little (like two teaspoons each) sliced green onion tops, 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. 

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