Beef (or Turkey) Tacos
Ingredients
**Garlic-infused olive oil** – 2 teaspoons
Lean ground beef or Turkey – 1 pound
Tomato paste – 2 tablespoons
Ground cumin – 1 teaspoon
Smoked paprika – 1 teaspoon
Canned diced mild green chiles – 4-ounce can
Serving Suggestions
Hard corn taco shells – 8 shells
Romaine or iceberg lettuce – 2 cups
Cherry tomatoes – 8 small
Home » Beef » Quick and Easy Low FODMAP Beef Tacos
Instructions
To make these low FODMAP tacos, simply:
Heat garlic-infused oil in a large skillet over medium-high heat. Once hot, add the ground beef and cook, breaking into crumbles, until browned, about 5 to 7 minutes.
While the beef is browning, whisk together the water, tomato paste, ground cumin, and smoked paprika in a small bowl.
Once the beef is cooked, stir in the tomato mixture and canned green chiles. Continue cooking for 2 to 3 minutes or until everything is hot. Remove from heat. Season with salt and pepper.
Serve taco beef warm in hard corn taco shells. Top each taco with up to 2 tablespoons of shredded cheddar cheese, ¼ cup shredded lettuce, and 1 diced cherry tomato.
Substitutions
Soft corn tortillas can be used instead of hard taco shells.
Here’s the FODMAP information for soft corn tortillas:
Corn tortillas: In general, the low FODMAP serving for corn tortillas is 2 tortillas or 47 grams. If you’re lucky enough to find corn tortillas made without added gums or fiber, the low FODMAP serving bumps up to 3 tortillas or 57 grams.
Ground turkey can be substituted for ground beef. Turkey is a naturally FODMAP-free food.
A ready-made low FODMAP taco seasoning, like Fody’s Taco Seasoning can be substituted for the ground cumin, smoked paprika, salt, and pepper in this recipe. I’d suggest using 2 teaspoons Fody Foods Taco Seasoning.
Other Taco Topping Options
Today’s basic beef tacos are topped with low FODMAP amounts of lettuce, cheddar, and cherry tomatoes. Here are some other options for topping your low FODMAP tacos:
Avocado: A low FODMAP serving is an ⅛ of a whole avocado or 30 grams.
Canned Pinto Beans (Yes, beans can be low FODMAP!) According to Monash University, a low FODMAP serving of canned whole pinto beans (drained and rinsed) is 2 tablespoons or 45 grams. Larger servings contain higher amounts of the FODMAP, galactooligosaccharides (or GOS).
Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Low FODMAP Salsa: Choose a store-bought low FODMAP salsa or make your own. A few of my favorites are Fody’s Salsa or Casa De Sante’s Chunky Salsa.
Sour cream is low FODMAP in servings up to 2 tablespoons or 40 grams. Larger servings contain higher amounts of lactose.
Storage
The prepared taco meat can be stored separately in an airtight container in the refrigerator for 3 to 4 days.
