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
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- Sheet Pan Low FODMAP Chicken Fajita Bowls
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PrintRecipe
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
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