The Best Low FODMAP Chili

grassfed chili.jpeg

Happy (Super Bowl) Sunday! Looking for a Low FODMAP chili recipe for your event?

I must admit I’m not much of a football fan, but I do love the commercials, food and of course the Puppy Bowl. My husband was requesting beef chili for the game, so I made this bean-free version that’s low FODMAP & gluten-free. Beans are still allowed on the low FODMAP elimination phase (just in small amounts), but because I know chili is one of those foods people tend to eat large portions of, I kept them out. In place of the beans I added some toasted quinoa that provides texture and fiber! Fun fact: quinoa is also a complete protein!

I kept this batch on the less spicy side for my husband, but if you love spice I’d highly recommend doubling the amount of cayenne pepper or adding a low FODMAP hot sauce (like Tabasco). Top it with a low lactose cheese like Sharp Cheddar and Enjoy!


  • 2 16oz Organic Grass-fed Beef

  • 1 28oz crushed plum tomatoes (I used Trader Joe’s with basil)

  • 1-6oz tomato paste

  • 4 large carrots, peeled and chopped

  • 10 red+yellow mini bell peppers (or 4-5 regular sized bell peppers)

  • 1 cup organic quinoa (I used I Heart Keenwah toasted quinoa)

  • 2 cups low fodmap Chicken Broth (Here’s a recipe to make your own or you can buy from FODY Foods)

  • 1 tsp smoked paprika

  • 1 tsp cumin

  • 1 tsp oregano

  • 1/2 tsp thyme

  • 1/2 tsp cayenne pepper

  • salt+pepper, pinch

  • Garnish: Sharp Cheddar


  1. Add all ingredients to slow cooker.

  2. Cook on high for 6 hours. Garnish with sharp cheddar.

  3. (Note): Can you 1lb of meet instead of 2.

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