Low FODMAP Appetizers: Taco Wonton Cups

Low FODMAP Appetizers: Taco Wonton Cups

Published on Friday, February 02, 2024
Jessie Hulsey

Acid Reflux
Jump to Recipe

Kick Off Your Super Bowl Party with Flavor: Low FODMAP Taco Wonton Cups!

Discovering tasty appetizers while following a Low FODMAP diet can be challenging. Fortunately, our Taco Wonton Cups offer a savory solution, allowing you to indulge without compromising your digestive comfort.


To whip up these mouthwatering cups, you'll need wonton wrappers, ground beef, Low FODMAP taco seasoning, shredded cheddar cheese, and toppings of choice such as tomatoes, lettuce, etc. One of our favorite seasoning options is Smoke N’ Sanity Taco Seasoning, which is free from garlic and onions! It is also a Monash University Low FODMAP Certified spice blend. You can also choose to make your own Low FODMAP taco seasoning!

Exploring Game Day Eats

Navigating game day party foods while sticking to a Low FODMAP diet may require careful consideration, but it doesn't mean compromising taste. Opting for snacks like our Low FODMAP Taco Wonton Cups ensures you can indulge in the festivities without fearing digestive discomfort. Look for creative recipes incorporating FODMAP-friendly ingredients, guaranteeing a spread everyone can enjoy. From protein-packed bites to savory dips, there are plenty of options that align with Low FODMAP principles. 

Common high-FODMAP foods at tailgate parties include onion-loaded dips, garlic-rich sauces, and certain cheese varieties. Making informed choices and preparing in advance guarantees a satisfying game day experience and allows you to be the MVP of the party with delicious and digestive-friendly treats.

Why Choose These Taco Wonton Cups?

Choose our Taco Wonton Cups for your next gathering, and you’ll have the perfect blend of convenience and flavor. These appetizers are not only easy to make, allowing you to impress your guests with minimal effort, but they also cater to those on a Low FODMAP diet, ensuring a delicious experience without the concern of digestive discomfort. Whether it's a casual get-together or a festive party, these cups are a guaranteed hit at any gathering. What makes them truly amazing is their versatility—customize toppings to your liking for endless variations, providing a tailored bite for guests.

Storage Tips

To get ahead of the game, prepare these cups in advance and store the wonton shells separately from the filling. This not only preserves the crisp texture of the cups but also allows for easy assembly just before serving, ensuring maximum freshness and a crunch with every bite. When stored properly, these taco wonton cups can last up to 24 hours without compromising quality, making them a tasty choice for any occasion.

Serving Suggestions

Pair these yummy cups with a side of zesty salsa or another Low FODMAP dip to add an extra burst of flavor that perfectly complements the savory goodness. For added convenience during the Super Bowl game or any gathering, arrange them on a platter for easy sharing among your friends and family. 


Unleash your creativity with our Taco Wonton Cups by exploring additional variations. Venture beyond the traditional by experimenting with different proteins, such as chicken or tofu, adding a personalized touch to this appetizer. For a toppings selection that adds to each bite, consider options like chopped cilantro, shredded lettuce, pineapple pico, or a drizzle of sour cream. 

Ready to make your Super Bowl party memorable? Whip up a batch of our  Low FODMAP Taco Wonton Cups, and watch your guests cheer for more! 

[[ recipeID=recipe-8lrqrh08k, title=Low FODMAP Taco Wonton Cups ]]


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Low FODMAP Taco Wonton Cups

These crispy Taco Wonton Cups are filled with seasoned protein and topped with your favorite Low FODMAP choices, making them the perfect appetizer to score big at any gathering!

Servings: 24


  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 mins




  • 24 wonton wrappers
  • 1 lb ground beef (or preferred protein)
  • 2 tbsp Low FODMAP taco seasoning
  • ½ cup shredded cheddar cheese
  • Toppings of choice (e.g., 1 cup diced tomatoes, 1 cup shredded lettuce)


  1. Preheat your oven to 375°F.
  2. Brown the ground beef in a skillet and season it with 2 tbsp of Low FODMAP taco seasoning.
  3. Press wonton wrappers into cup shapes in a mini muffin tin, creating a base for your taco cups.
  4. Spoon the seasoned beef into each wonton cup, ensuring an even distribution.
  5. Sprinkle the shredded cheddar cheese on top of the beef-filled cups.
  6. Bake in the preheated oven for 8-10 minutes or until the wonton edges are golden and the cheese is melted and bubbly.
  7. While baking, prepare your preferred toppings: diced tomatoes, shredded lettuce, etc.
  8. Once out of the oven, garnish the taco cups with your chosen toppings.
  9. Serve immediately and enjoy the perfect game day appetizer!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 24

Amount Per Serving
Calories 59
% Daily Value*
Total Fat 2.5g 3%
Saturated Fat 1.1g 5%
Trans Fat 0g
Sodium 68.2mg 2%
Total Carbohydrate 3.8g 1%
Dietary Fiber 0g 0%
Sugars 0g
Protein 5.3g

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


To save time, prepare the wonton cups and taco filling in advance, storing them separately, and assemble them just before serving to maintain optimal crispiness.

Ensure that the chosen taco seasoning is certified Low FODMAP, or make your own blend using FODMAP-friendly spices.

The nutrition analysis does not include additional toppings such as tomatoes, lettuce, etc.