Low FODMAP Veggie Tacos with Jackfruit and Pineapple Avocado Salsa

What Makes These Veggie Tacos Low FODMAP?

• Canned young green jackfruit: Canned young jackfruit in water or brine works best for tacos because it has a mild flavor and shreddable texture, but avoid sweet ripe jackfruit packed in syrup.
• Corn tortillas: Corn tortillas are naturally gluten-free and make these gluten-free veggie tacos easy to serve for a variety of needs. Feel free to use a gluten-free flour tortilla if you prefer!
• FODMAP-friendly taco seasoning: Choose a taco seasoning made without garlic powder or onion powder so you can still get smoky, savory taco flavor in a Low FODMAP-friendly way. Smoke N Sanity has a great taco seasoning option!
• Pineapple avocado salsa: This fresh salsa combo adds sweetness, creaminess, and brightness to the tacos while keeping the avocado portion moderate across each serving. 

Substitutions & Variations

• For extra protein, add firm tofu or tempeh to the skillet with the jackfruit if those fit your personal tolerance.
• To make the tacos spicier, stir extra jalapeño or red pepper flakes into the jackfruit filling before serving.
• For a different fruity topping, swap pineapple for diced papaya to keep the salsa fresh, bright, and colorful.
• To turn this into a bowl, serve the jackfruit taco filling over rice with lettuce, salsa, and crushed tortilla chips.

Tips for the Best Low FODMAP Veggie Tacos

• Shred the jackfruit with your hands or two forks so the jackfruit pieces look like pulled taco filling and soak up the seasoning evenly.
• Warm the tortillas before serving because warm corn tortillas bend more easily and are less likely to crack.
• Check the seasoning label closely since many taco seasoning blends contain garlic powder or onion powder, which may not work for a Low FODMAP recipe.
• Divide the salsa evenly across the tacos so the avocado portion stays moderate while still adding creaminess to each bite!

Serving Ideas

• Cilantro lime rice
• Tortilla chips with roasted pepper salsa or easy guacamole
• A simple green salad
• Roasted zucchini or bell peppers
• Lactose-free sour cream or shredded cheddar, if desired
• Pair with a watermelon paloma or flavored water for a fun drink 

FAQs

Can I use fresh jackfruit?

Are these tacos vegan?

Can I make the jackfruit filling ahead of time?

How do I keep the salsa from browning?

Low FODMAP Veggie Tacos

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These Low FODMAP veggie tacos are filled with smoky shredded jackfruit and topped with a bright pineapple avocado salsa for a fresh, satisfying, IBS-friendly vegetarian dinner.

Servings: 8 servingsPrep: 15 minsCook: 25 minsTotal: 40 minsDifficulty: Easy

AmericanDinnerMainMain EntreeLow FODMAP dinner ideas

Ingredients

For the jackfruit tacos:

2 20 oz cans young green jackfruit in water or brine

1 tablespoon garlic-infused olive oil

1 cup low fodmap vegetable broth, divided

1 tablespoon tomato paste

2 tablespoons low sodium soy sauce

1 tablespoon Low FODMAP taco seasoning

2 tablespoons agave

2 tablespoons fresh lime juice

½ teaspoon salt

¼ teaspoon black pepper

For the pineapple avocado salsa:

1 cup pineapple, diced

1 large avocado, diced

2 tablespoons fresh cilantro, roughly chopped

1 tablespoon fresh lime juice

¼ teaspoon salt, or to taste

For serving: tortillas of choice, soft or crunchy, corn or gluten free

Instructions

1

Drain and rinse the jackfruit well.

2

Heat the garlic-infused olive oil in a large skillet over medium heat. Add the jackfruit and ½ cup of Low FODMAP vegetable broth.

3

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 10 minutes, stirring occasionally.

4

Remove the lid and use two forks to shred the jackfruit directly in the skillet until it has a pulled, shredded texture.

5

Add the remaining ½ cup vegetable broth, tomato paste, soy sauce, taco seasoning, agave, and lime juice to the skillet. Stir until the jackfruit is evenly coated.

6

Increase the heat to medium-high and cook for 10 to 15 minutes, stirring frequently, until the sauce thickens and coats the jackfruit. Taste and add salt as needed.

7

While the jackfruit cooks, make the pineapple avocado salsa by stirring all salsa ingredients together in a small bowl.

8

Taste the salsa and adjust the seasoning as needed.

9

Serve the jackfruit in warm tortillas with pineapple avocado salsa and any other desired Low FODMAP toppings.

Nutrition Facts

Per serving

Calories
266

Fat
8.0g

Carbs
46.0g

Protein
6.0g

Fiber
9.0g

Sodium
1101.0mg

Sugars
9.0g

Sat. Fat
2.0g

Notes

• For this recipe, 2 street tacos are a serving.
• Check taco seasoning labels carefully since many blends contain garlic powder or onion powder
• Make sure to use canned young green jackfruit in water or brine, not ripe jackfruit in syrup.
• Nutrition will vary depending on tortilla brand and optional toppings.