Easy Slow Cooker High Protein Low FODMAP Taco Soup

If you're stuck on what to meal prep & don't have the energy to spend all day in the kitchen, this low FODMAP taco soup is exactly the kind of recipe you’ll want to keep on repeat. It’s warm, cozy, packed with protein, and made with the simplest ingredients so you can enjoy Taco Tuesday vibes without worrying about digestive discomfort or high fodmap ingredients sneaking their way into your meal!

This is my low FODMAP version of taco soup that I make when I want something that feels hearty and satisfying for the whole family, but still works with a low-fodmap diet. It’s a great option for busy weeks because it’s mostly dump-and-go, made right in the slow cooker with minimal work and no extra pans.

And don’t worry, I’ll walk you through the little things that matter (like which scallion parts to use and how to keep the spice level just right), so it turns out delicious & tummy friendly the first time.

If you're looking for more low fodmap soup recipes & slow cooker recipes try:

• Potato leek soup
• Healthy Zuppa Toscana
• Italian wedding soup
• Turkey pumpkin chili
• Slow cooker short ribs
• Slow cooker pulled pork
• or check out this round up of gluten free low fodmap lunch recipes!

Why You'll Love This Recipe

• Minimal prep time & hands-off cooking. Made in the in the slow cooker it's meal prep that comes together with little effort.
• Cozy, filling, and packed with protein.
• Easy to customize based on your tolerance (corn optional, lentils adjustable)
• Great for meal prep and even better the next day!
• Made with low FODMAP soup ingredients, without sacrificing flavor

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What Makes This Recipe Low FODMAP Friendly?

Low FODMAP cooking can feel confusing because serving sizes matter and many “healthy” foods are surprisingly high in fodmaps. This recipe is designed with low FODMAP principles in mind, with ingredients that are generally well tolerated in proper portions.

A few helpful reminders:

• Low FODMAP does not mean “no flavor.” We’re using seasonings like low fodmap taco seasoning, oregano, and just enough spice for extra flavor without making it painful for sensitive stomachs.
• FODMAP content depends on portion size, so using a resource like the Monash FODMAP app can be a game changer.

Low FODMAP Tip: Download the Monash fodmap app (from Monash University) so you can quickly check serving sizes and fodmap content for ingredients you’re unsure about. If you don’t tolerate something, simply omit it.

Low FODMAP Taco Soup Ingredients & Tested Substitutions

• Ground beef. I prefer to use ground beef but you can also use ground turkey or ground chicken if you'd like to lower the calories and fat while still keeping protein high.
• Low FODMAP bone broth. Beef broth is my go to but chicken bone broth is also perfect. My go to brands are Roli Roti and Gourmend Foods (use code PDL15 to save on all of Gourmend Foods fodmap friendly products)
• Fire roasted tomatoes. You can usually find these in any grocery store but if you can't find fire roasted, regular diced tomatoes are fine.
• Diced green chilis. If you tolerate a little heat, this is a must add as it adds depth & flavor to the soup. You can usually find mild or medium diced green chilis in a can if spicy food doesn't sit well with you.
• Butternut squash. I love sneaking in tons of veggies wherever I can and butternut squash is fodmap friendly up to ½ cup servings so it's perfect for adding to this delicious soup.
• Black lentils. Instead of using higher fodmap black beans, black lentils give a similar texture, flavor and added fiber with less digestive discomfort. Omit them if you do not tolerate.
• Green bell pepper. Green bell peppers are low fodmap in larger servings, but you can use tri colored bell peppers, just be mindful of the serving size if you're senstive.
• Frozen fire roasted corn kernels. Corn is one of those ingredients that are tolerated by some but not all so please feel free to omit this, especially if you're following a paleo diet.
• Taco seasoning, oregano & cayenne pepper. ​I use the Gourmend Foods taco seasoning (which I actually helped develop!) as a fodmap friendly option in addition to adding oregano and cayenne pepper to the soup.
• Jalapeño. Optional, remove the seeds if needed for less heat.
• Scallions. Remember to use ONLY the green parts for a fodmap friendly garnish.
• Toppings: lactose-free sour cream or Greek yogurt, shredded cheddar cheese

Note: Many taco soup recipes use black beans, red kidney beans, or packets of taco seasoning, but those can be tricky for a low FODMAP diet. This recipe skips the most common high fodmap ingredients and still delivers that taco flavor.

Low FODMAP Taco Soup Step by Step Instructions

1. Brown the beef. In a large skillet over medium-high heat, brown the ground beef with seasonings until fully cooked; season with salt and black pepper to taste.

2. Add to slow cooker. Transfer the cooked beef to the slow cooker basin.

3. Add soup ingredients. Add broth, fire roasted tomatoes, green chilis, butternut squash, lentils, bell pepper, corn (if using) and stir to combine.

4. Cook. Cover and cook on high for 4 hours.

5. Serve. Ladle into bowls and top with sour cream or Greek yogurt, shredded cheddar (or Monterey Jack cheeses if tolerated), jalapeño slices and scallions (green parts only).

Expert Tips & Tricks

• Use the green parts of scallions only. Onions are high fodmap, but scallions are a low fodmap-friendly swap as long as you stick to the green parts (the white bulb is high fodmap).
• Keep the spice gentle, then build. This soup has just enough spice for extra flavor, but if you’re sensitive to spicy food, start with less cayenne and make sure the jalapeño is deseeded. You can always add more heat at the end.
• Corn is low FODMAP in the right serving size. According to Monash University, corn kernels are low fodmap in 1 cup servings, so it’s a good option if you tolerate it (but it’s totally okay to skip it).
• Avoid “regular taco soup add-ins.” Many taco soups use black beans, red kidney beans, hot peppers, or packets of taco seasoning, which can contain high fodmap ingredients like onion and garlic. This low fodmap version is designed to skip those but still taste amazing.
• Check your taco seasoning ingredients if you swap anything. If you use homemade taco seasoning or low fodmap taco seasoning, make sure it doesn’t include onion powder or garlic powder unless you know you tolerate it.
• Broth matters more than people think. For best results, use a flavorful low fodmap broth like Roli Roti bone broth for high protein, or low FODMAP certified broth from Gourmend Foods.
• Make it your own with easy swaps. Ground turkey or chicken works well instead of ground beef, and you can add extra veggies you tolerate like zucchini, kale, or spinach.
• Use the Monash FODMAP app for confidence. If you’re unsure about serving sizes or fodmap content, the Monash University Monash FODMAP app is the easiest way to check quickly and avoid guesswork.

Storage & Reheating

• Store leftovers in an airtight container in the fridge for 4 to 5 days
• This soup is even better the next day as flavors deepen
• Reheat gently on the stovetop or microwave until hot

Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!