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!
Equipment
- Slow Cooker
Ingredients
- 2 pounds ground beef can sub ground turkey or ground chicken
- 1 tablespoon fodmap friendly taco seasoning I like Gourmend Foods
- 1 tablespoon oregano
- 2 teaspoons cayenne
- kosher salt & black pepper to taste
- 2 cups low fodmap bone broth (chicken or beef) I like roli roti for a high protein option or gourmend foods
- 15 oz fire roasted tomatoes
- 4 oz diced green chilies
- 1 cup butternut squash cubed
- 1 can black lentils drained and rinsed
- 1 medium green pepper diced, can also sub frozen bell peppers
- ½ cup frozen fire roasted corn optional if tolerated
- 1 tablespoon sour cream or plain greek yogurt for topping
- 2 tablespoon shredded cheddar cheese for topping
- scallions & jalapeño for garnish green parts only
Instructions
- 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.
- Add to slow cooker. Transfer the cooked beef to the slow cooker basin.
- Add soup ingredients. Add broth, fire roasted tomatoes, green chilis, butternut squash, lentils, bell pepper, corn (if using) and stir to combine.
- Cook. Cover and cook on high for 4 hours.
- 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).
Notes
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
Tried this recipe?Mention @prettydeliciouslife or tag #PDLrecipes!