Taco Tuesday the Low FODMAP Way

Taco Tuesday the Low FODMAP Way

Published on Tuesday, October 04, 2022 by Kari Tallent

For myself and my family, one of our favorite things to eat is Tacos! 

The hard part is being able to eat them in a Low FODMAP way.

I am here to bring you a recipe that can get you back on track with your Taco Tuesday with ingredients that pack that colorful flavor that makes all taco lovers drool.

Being on a Low FODMAP diet can be exactly what you’ve needed to start feeling good again, but sometimes following restrictive elimination diets can make you feel like you are missing out on some of your favorite aspects of eating.  

Two major ingredients found in many dishes are garlic and onions. 

This can also include the seasoning used to prepare your foods. These ingredients are used is they are simple and easy flavors that help give dishes robust flavors. While traditional recipes and eating out can still be complicated, you can easily make a wonderfully festive meal at home that isn’t difficult to put together or find ingredients for. 

We are continuously growing our Low FODMAP recipe collection on Foodguides (like this delicious FODMAP-friendly Egg Roll in a Bowl) and there are many trusted Low FODMAP recipe sources such as Monash University for inspiration. 

This recipe can also be for individuals suffering from GERD and other GI conditions, not currently in a flare-up. Ingredients can be swapped out based on already known tolerances. For example, you can leave out tomatoes or lemon/lime juice, and cayenne pepper if they bother your reflux. 

And don’t forget that this taco recipe can be used to make taco bowls or nachos! 

[[ recipeID=recipe-9l8ess2pq, title=KT's Low FODMAP Tacos ]]

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KT's Low FODMAP Tacos

Servings: 6


  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 mins




Taco Seasoning

  • 4 TBSP Chili Pepper
  • 1 TBSP Cumin
  • 1 TBSP Paprika
  • 2 tsp Oregano
  • 2 tsp Salt
  • 1 tsp  Cayenne Pepper - optional

Taco Filling and Fixings

  • 2 lbs Ground Turkey or Ground Beef
  • 1 brick Lactose Free Cream Cheese - optional
  • 1 can (14.9 oz) Chickpeas
  • 2 Medium Tomatoes
  • 1 Cup Colby Cheese
  • 1-2  Avocado
  • 2 Sweet Potatoes Diced
  • 1  Lemon and/or Lime juice
  • 1-2 TBSP Olive Oil
  • 1 bunch Cilantro
  • 1 pack/1 bag Gluten-Free corn tortilla shells or chips


  1. Preheat a large skillet over medium-high heat. Coat the bottom with 1-2 TBSP olive oil. Prep your produce by chopping sweet potatoes, tomatoes, and avocado into 1-inch pieces. Chop cilantro, removing it from the stem.
  2. Once the skillet is hot, add the protein of choice (ground turkey or beef) and cook thoroughly. 
  3. While the protein is cooking, blend spices to make taco seasoning, then add to the protein once browned.
  4. Cook sweet potato cubes in the oven (425 degrees for 25 min), microwave (4-5 min on high), or air fryer (390 degrees for 15 min).
  5. Chickpeas can be mixed directly into protein and heated or place in a food processor to puree and heat over the stove (as a refried bean).
  6. To make the protein creamy, add one brick of lactose-free cream cheese and stir in until melted. 
  7. Once all food items are cooked, mix and match ingredients to make your favorite taco, taco bowl, or nachos!!

Nutrition Facts

Serving Size: 2

Serving Per Recipe: 6

Amount Per Serving
Calories 487
% Daily Value*
Total Fat 29.8g 45%
Saturated Fat 12.9g 64%
Trans Fat 0g
Sodium 776.8mg 32%
Total Carbohydrate 23g 7%
Dietary Fiber 5.1g 20%
Sugars 4.5g
Protein 33.1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Nutrition Analysis utilized ground turkey as the protein and includes the optional lactose-free cream cheese and a 12-pack of gluten-free taco shells for analysis.