Low FODMAP Chilli Recipe

low fodmap chilli recipe whatthefod

The winter months are upon us, it’s getting colder and darker by the day and if you’re anything like me, you just want something warm and hearty to eat.

Chilli con carne is one of my favourite meals this time of year, but unfortunately the ones you buy in shops are full of nasty FODMAPs like garlic and onion. But if you’ve got the craving, you can easily make chilli at home and I serve mine with either a jacket potato or rice. For vegetarians it’s easy to swap the mince and bacon for quorn or if you’re looking for a lower calorie alternative, use turkey mince.

Key tip

Unfortunately kidney beans are a no no on the low FODMAP diet. But you can swap these out for canned lentils as this is a great alternative. You do have to make sure these are canned though – dried and then boiled won’t work and aren’t FODMAP friendly.



  • 250g Lean minced Beef
  • 1 red pepper
  • ½ can of lentils
  • 2 carrots
  • 2 teaspoons of garlic oil
  • Handful of spring onion (green part only)
  • 1 cup Cherry Tomatoes halved
  • 1 tin of tomatoes
  • 1 tsp cumin
  • Fresh chilli or store sprinkles to taste
  • 1 tsp paprika
  • 1 cup water
  • 1 tsp sugar
  • Handful fresh coriander
  • Salt and pepper


Fry the sliced bacon without oil until the fat has melted and add the minced beef

Fry until turning brown and add all your spices

In a separate pan you can fry your peppers and carrots in the garlic oil before adding your tinned tomatoes, cherry tomatoes, lentils and water

Add your meat mixture to the pan, cover with a lid and let simmer. The longer you simmer the better the taste.

If you want to be naughty, then add some melted cheese to your low FODMAP chilli when done!

Don’t forget to tag us in your photos of your low FODMAP meals and recipes #wtfod


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  • Reply
    Louise Barcock
    December 11, 2016 at 5:54 am

    I tried this receipe in my slow cooker and was delighted with the results, it freezes very well too.

    • Reply
      December 12, 2016 at 8:14 pm

      It’s always brilliant to batch-cook at the weekend and freeze for the week ahead..takes the thought out of it doesn’t it!

  • Reply
    Louise Barcock
    December 18, 2016 at 8:42 pm

    Yes! I actually preferred it with the lentils to kidney beans. The added bonus that my husband Barrie who is not adventurous with food loved it too! How long would this keep in the fridge for?

  • Reply
    September 4, 2017 at 4:33 pm

    Looking forward to trying this! Nice to know there are recipes that leave out onion and garlic!

    Thanks 🙂

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