Taco Tuesday just got a little easier thanks to this delicious low FODMAP soup recipe. Let the slow cooker do the work for you while you meal prep!
When you’re following the low FODMAP diet, finding meals that not only satisfy cravings but are super delicious can sometimes feel like the ultimate challenge. But not to worry, I’ve got you covered with this delicious low fodmap soup that’s going to be your new favorite option for taco night or easy meal prep.
As someone who healed their SIBO and IBS through the low FODMAP diet, having healthy low FODMAP meals available and at the ready was always key. Meal prepping breakfast, lunch, dinner and snacks helped take the guesswork out of what to eat and helped ensure that everything I was munching on was helping me move the needle one step closer to my goal of healing my gut.
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Low FODMAP Taco Soup Tips + Tricks
Gather Your Ingredients
To make this delicious low FODMAP soup that’s packed with protein + veggies you will need:
- Ground Beef or Turkey
- Diced tomatoes
- Canned black lentils
- Fire roasted corn
- Red bell pepper
- Butternut squash
- Chicken broth: I love Gourmend Foods certified low fodmap friendly broth
- Cayenne pepper, oregano, paprika
- Shredded cheddar, sour cream + scallions for garnish
Low FODMAP Tip: Though onions are high in fodmaps + should be avoided, scallions are in fact low fodmap friendly. Be sure to enjoy the green parts only, as the white scallion bulbs are high in fodmaps.
Low FODMAP Soup Frequently Asked Questions
What toppings can I use?
You can top this low fodmap soup with the same delicious toppings you’d add to your favorite chili recipe, like:
- Sour cream or plain greek yogurt (look for lactose free if needed)
- Shredded cheddar cheese
Can I use other meats?
You can use ground turkey or chicken in place of ground beef or simply omit the meat altogether for a vegetarian option.
Can I use other veggies?
You can use whatever veggies you like in this low fodmap soup. If you’re looking for something a little more low carb friendly, omit the corn and lentils, opting for adding a cup of kale or spinach and zucchini to the soup instead.
Is corn low fodmap?
Yes, corn is low fodmap friendly. According to Monash University, corn is low in fodmaps in 1 cup servings.
Where can I find low FODMAP broth?
I personally love low FODMAP certified chicken broth from Gourmend Foods, which you can get through their website or on Amazon. You can also easily make your own at home in the slow cooker. Check out my recipe for low FODMAP broth.
Low FODMAP Tip: Download the Monash FODMAP app so you can check the serving sizes of all your favorite foods to determine whether or not they are low FODMAP friendly. Remember, if you don’t tolerate something, simply omit it!
Looking for more low FODMAP soup recipes?
Try some of my cozy favorites like:
- Slow cooker low FODMAP potato leek soup
- Low FODMAP Italian Wedding soup
- Slow cooker low FODMAP Zuppa Toscana
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!
Slow Cooker Low FODMAP Taco Soup
- 1.5 lbs ground beef
- 1 tbsp cayenne
- 2 cups chicken broth homemade or low fodmap friendly store bought
- 20 oz fire roasted tomatoes and chilies* 2 10oz cans
- 1 cup butternut squash cubed
- 1 can black lentils drained + rinsed
- 1 medium red pepper diced
- 1/2 cup frozen fire roasted corn
- 1 tsp oregano
- 1 tsp paprika
- 1 jalapeño chopped + deseeded
- 1 tbsp sour cream or plain greek yogurt
- 2 tbsp shredded cheddar cheese
- scallions for garnish, green parts only
- In a large skillet over medium high heat, brown ground beef with 1 tbsp cayenne pepper.
- Once beef is done browning, add to the basin of a slow cooker, adding in all remaining ingredients on top of it, except for sour cream + cheese.
- Give the soup a stir to ensure all ingredients are fully incorporated + cook on high for 4 hours.
- Serve topped with sour cream, shredded cheddar + scallions.