Low FODMAP Autumn Turkey Chili
Recipe

Low FODMAP Autumn Turkey Chili

Published on Friday, October 20, 2023
by Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

Low FODMAP Autumn Turkey Chili: A Cozy Fall Comfort Food

Our Low FODMAP Autumn Turkey Chili is the ultimate fall comfort food that will warm your heart and satisfy your taste buds as the leaves start to change. 

With a delightful medley of autumnal ingredients like hearty butternut squash and earthy spices, this chili captures the essence of the season. The rich, savory flavors and cozy aroma make it the ideal choice for those crisp, chilly evenings when you're craving a hearty, tummy-friendly meal. Whether you're hosting a gathering with friends or simply looking to indulge in the flavors of fall, this recipe's seasonal charm will have you reaching for seconds!

Is Pumpkin Puree Low FODMAP?

One of the unique autumnal ingredients that lend this Low FODMAP Autumn Turkey Chili its distinct seasonal charm is the addition of pumpkin puree. According to Monash University, pumpkin puree is considered Low FODMAP in servings of up to 2.65 ounces (1/3 cup). This means that a small amount of pumpkin puree can generally be included in Low FODMAP recipes without causing digestive distress for individuals following a Low FODMAP diet. Pumpkin not only enhances the flavor but also contributes to the hearty, comforting appeal of the dish. 

Health Benefits of Pumpkin Puree

Pumpkin puree offers a wide array of health benefits, making it a nutritious addition to your diet. It's packed with vitamins A and C, contributing to a healthy immune system and promoting good skin health. Additionally, its fiber content aids in digestion, making it a wise choice for those with sensitive stomachs.

The canned items, such as diced tomatoes and pumpkin puree, offer the convenience of year-round access to essential nutrients, ensuring that you can enjoy the flavors of autumn's bounty even when the season wanes. Plus, these canned ingredients retain their nutritional value, providing a hearty dose of vitamins and minerals while adding depth and creaminess to the chili, making it a satisfying and health-conscious choice for fall comfort food.

Serving Suggestions

For a well-rounded meal, consider serving the Low FODMAP Autumn Turkey Chili alongside some complementary dishes and garnishes. Cornbread, a classic pairing, is a fantastic choice to provide a delightful contrast to the hearty flavors of the chili. Fresh green salad with a light vinaigrette can add a refreshing touch. As for garnishes, opt for FODMAP-friendly cheese or a dollop of sour cream for added creaminess, and sprinkle with sliced green onions (green parts only) for an extra burst of flavor. 

Storage Tips

When it comes to storing and reheating your leftover Low FODMAP Autumn Turkey Chili, a few simple steps can keep it fresh and flavorful. First, allow any remaining chili to cool to room temperature. Then, transfer it to an airtight container and store it in the refrigerator for up to three days. If you plan to enjoy it later, this chili also freezes well. Simply place it in a freezer-safe container, leaving a bit of room for expansion, and it can be stored in the freezer for up to three months.

When it's time to reheat, you can gently warm it on the stovetop over low to medium heat, stirring occasionally, or use the microwave, adding a splash of water if it has thickened too much during storage. With these storage and reheating tips, you can savor the comforting flavors of autumn any time you desire a hearty meal without the hassle of cooking from scratch.

Make It Your Own!

Personalization is the key to making this Low FODMAP Autumn Turkey Chili your own. Feel free to tailor the recipe to suit your unique taste preferences and dietary requirements. If you enjoy a spicier kick, consider adding a pinch of red pepper flakes or extra chili powder during the cooking process.

On the flip side, if you prefer a milder flavor profile, simply reduce the amount of chili powder or omit the canned chopped green chiles. To add more texture and variety, you can also experiment with different Low FODMAP vegetables, such as potatoes or carrots. The beauty of this chili recipe lies in its flexibility, allowing you to create a personalized, comforting dish that suits your palate and dietary needs, all while embracing the delicious essence of autumn.

[[ recipeID=recipe-8lndhto7v, title=Low FODMAP Autumn Turkey Chili ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Autumn Turkey Chili

Lean into the flavors of autumn with our Low FODMAP Autumn Turkey Chili! This hearty and tummy-friendly chili recipe combines lean ground turkey, pumpkin puree, and a blend of warm spices to create a deliciously satisfying dish perfect for the cooler months.

Servings: 8

Keywords:

  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Total Time: 40 mins

Ingredients

Instructions

Ingredients

  • 2 tablespoons olive oil
  • 1 green bell pepper, diced
  • 2 lb lean ground turkey
  • 2 cups Low FODMAP chicken stock (I used Gourmend brand)
  • 28 oz canned diced tomatoes
  • 1 cup pumpkin puree
  • 4 1/2 oz canned chopped green chiles
  • 6 oz tomato paste
  • 3 tablespoons chili powder
  • 1 tablespoon dried oregano
  • 1 1/2 teaspoons paprika
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons salt
  • 1 teaspoon pepper

Instructions

  1. Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat.
  2. Add the diced green bell pepper and sauté for about 2-3 minutes until they begin to soften.
  3. Add the lean ground turkey to the pot and cook, breaking it up with a spoon, until it's browned and cooked through.
  4. Pour in the chicken stock, canned diced tomatoes, pumpkin puree, canned chopped green chiles, and tomato paste. Stir well to combine.
  5. Season the chili with chili powder, dried oregano, paprika, cumin, salt, and pepper. Stir again to distribute the spices evenly.
  6. Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the chili simmer for about 20-25 minutes, stirring occasionally.
  7. Taste the chili and adjust the seasonings if needed, adding more salt or pepper to suit your taste.
  8. Once the chili has thickened and the flavors have melded together, it's ready to serve. Ladle it into bowls, garnish with your favorite Low FODMAP toppings (if desired), and enjoy your hearty and delicious Low FODMAP Autumn Turkey Chili!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 249
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1.1g 5%
Trans Fat 0g
Sodium 873.4mg 36%
Total Carbohydrate 16.2g 5%
Dietary Fiber 5.9g 23%
Sugars 8g
Protein 30.3g

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

Notes

Ensure that the ingredients used are Low FODMAP and suitable for your dietary needs.


Feel free to customize this chili to suit your preferences. You can make it spicier by adding more chili powder or red pepper flakes, or milder by reducing spices. If you prefer a chunkier texture, add more diced vegetables or adjust the thickness by adding extra Low FODMAP chicken stock.