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 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.
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
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Fody Foods Low FODMAP Chicken Soup Base
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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
Julie says
I made this for the Super Bowl for my husband and me. It was delicious. I made 2 changes–my grocer ran out of ground turkey so I used ground chicken. Also, I added 1/2 large, chopped jalapeño. The little bit of extra spice from the jalapeño gave it just the right amount of kick. This recipe is definitely a keeper.
Thanks so much for what you do!!!
★★★★★
Claire says
Thank you for the recipe! I started a low FODMAP diet two weeks ago, and did not know what to make at first. My 12-year-old does not generally like either tomatoes or lentils, and he devoured this chili. Definitely making it again.
★★★★★
Flavia says
THIS IS MY FAVORITE LOW-FODMAP RECIPE!! I thought I’d never be able to eat yummy things again, but this recipe proved that wrong.
★★★★★
Michelle Murphy says
That was so tasty and delicious!! Thanks for the recipe!
★★★★★
Em Schwartz, MS, RDN says
You’re most welcome, Michelle! Thank YOU for taking the time to share your feedback. Best, -Em
Erin says
Loved this chili! However the lentils destroyed me 🙁 I’m making my second batch today without the lentils, thinking I’ll add cooked quinoa (cooked separately) to my bowl as filler and replacement for the lentils…unless you have another suggestion? I can’t even do a teaspoon of the lentils. My stomach was a bloated mess from them! 🙁
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!