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 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 (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: Slow Cooker, Stove
- Cuisine: American
Gianna says
I just made the 3x version in slow cooker - i used 6 cups of broth like it says, but its super watery. Is that supposed to happen?
Em Schwartz, MS, RDN says
Hi Gianna, Thanks for sharing your feedback on the 3x version. I haven’t tested that big of a batch myself, but since slow cookers hold in so much moisture, I could see how the full 6 cups of broth might make it a bit more watery. If you plan to triple the recipe again, I would maybe start with 4 to 5 cups of broth and add more if needed. -Emily
MaryAnn Ewert says
Em, I am just starting the FODMAPS elimination and am anxious to try some of our recipes! Unfortunately, I know I am very sensitive to tomatoes, so would you have a suggestion on how to replace the tomato paste (and the common tomato in your other recipes)?
Em Schwartz, MS, RDN says
Hi MaryAnn, Unfortunately, tomatoes and tomato products are challenging to substitute without changing the flavor of the recipe. For tomato paste, you could try small amounts of soy/tamari sauce or Worcestershire sauce to add umami flavor. Depending on the recipe, carrots or low FODMAP amounts of bell pepper (if tolerated) might help add similar bulk to a recipe. -Emily
Emily says
Great recipe, Em! I have been putting cinnamon in my taco seasoning for years because it creates enough interest non-IBS sufferers don't even miss the garlic and onion. I think this would translate really well into an albondigas recipe also so I will play with that this winter. You have helped me take the fear and anger out of cooking and allowed it to be an adventure again and I am so grateful to you for that!
Wendy says
I used a bag of frozen sweet potatoes in addition to canned petite diced tomatoes. Just makes it that much more convenient. And since I didn’t have leeks I used dried chives.
Sierra says
this was SO good and easy to make. will def be adding this into my regular recipe rotation
patricia huth says
My whole family loves this recipe!
Lee Ann Jones says
Excellent recipe. Hearty and filling! Definitely will be adding to my regular rotation.
Lisa says
I haven’t made this recipe yet but I’m wondering how come sweet potatoes instead of potatoes? My FODMAP APP shows sweet potatoes as low (up to 1/2 cup), medium (3/4 cup) and high for more than 3/4 cup. Honest question, as I’m supporting a loved one who’s just been put on a low FODMAP diet and we are both on a learning journey.
Em Schwartz, MS, RDN says
Hi Lisa, Great question! I chose sweet potato because I think it complements the flavor of the chili and I designed it so that one serving of this recipe (1/6th of the recipe) will contain less than the recommended 1/2 cup low FODMAP serving per meal of sweet potatoes. You're welcome to substitute potatoes (a very low FODMAP option at the time of this comment) but it will change the flavor of the recipe. Best wishes as you help support your loved one on this journey. -Emily
Katie says
Do you think tomatoes could be replaced with red bell pepper? I have reflux, and tomatoes are a trigger food I am trying to reduce. Maybe also I could try making a bell pepper "paste"? Or sub in some spinach basil pesto? What do you think?
I have been at a real loss. Nearly everything I make for dinner has tomatoes, lemon juice, garlic, onions, or is spicy!
Em Schwartz, MS, RDN says
Hey Katie, that sounds tough. As long as you know bell pepper isn't a trigger food for you, it wouldn't hurt to give it or the spinach basil pesto a try. The taste won't be the same so I say start with whatever sounds best to you or is easiest for you to prepare. I'm so sorry, and I hope you can find some meal ideas that work with your unique triggers. Emily
Miriam says
This was delicious! My whole family ate it, and they normally hate my low fod food. The red lentils made this creamy. I just started making chicken broth and freezing it into cup sized portions and then I have it for recipes such as these. It makes my SIBO life so much easier. I’m going to freeze portions of this recipe to have on hand. Love your blog! All your recipes so far have been perfect.
jackie says
Hi there!
Unfortunately all the stores around me are sold out of canned lentils for some reason (weird). Do you know how I am able to substitute dried lentils? (Amount and when to add them in the recipe) Thanks!
Em Schwartz, MS, RDN says
Hi Jackie, Full transparency I have not tried this yet, but I think your best bet is to use dried red lentils if you can find them. Monash University currently only has serving size data for dried lentils that have been boiled and drained. To align with their current FODMAP data, I would suggest cooking the lentils separately, draining and rinsing (this can help remove some of the FODMAPs), and then adding 1 cup of the cooked, drained, rinsed red lentils in step 4 (like you would with canned). Hope that helps! -Emily