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.
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.
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
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.
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.
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.
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 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, 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
- 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 1x
- 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 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
- 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.
- 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.
- 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.
- Stir in drained and rinsed lentils and continue cooking until soup is heated throughout. Season with salt and pepper.
- Serve warm with optional garnishes.
Slow Cooker Instructions
- 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.
- 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.
- 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.
- Cook on low for about 4 hours, or until the sweet potatoes are tender.
- Stir in drained and rinsed canned lentils. Continue cooking for 10 minutes or until the lentils are hot. Season with salt and pepper
- Serve warm with optional garnishes.
Storage: Refrigerate in an airtight container for up to 3-4 days. Freeze for up to 3 months.
Equipment
Fody Foods Low FODMAP Taco Seasoning
Buy Now →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
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!