Low FODMAP Chicken Tacos Recipe

This juicy, vibrant low fodmap chicken tacos is made with garlic-infused oil, homemade taco seasoning, and corn tortillas and ready in 25 minutes. The aroma of cumin and smoked paprika sizzling in the skillet instantly signals a fiesta without the worry of digestive upset. I created this recipe so my sensitive stomach doesn’t have to miss out on Taco Tuesday.

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The Secret To Getting It Right

Most taco seasonings rely heavily on garlic and onion powder, which are major high-FODMAP triggers. I discovered that using garlic-infused olive oil provides that essential savory base without the fructans that cause bloating.

Another game-changer is using the green tops of spring onions instead of white onions for crunch and flavor. This simple swap brings back the sharp, fresh kick you expect in a taco without the digestive distress.

low fodmap chicken tacos Ingredients

• 1 lb (450g) boneless, skinless chicken breasts or thighs, diced small
• 2 tbsp garlic-infused olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• ½ tsp cayenne pepper (optional for heat)
• 1 tsp salt
• ½ tsp black pepper
• 8 small corn tortillas
  

  For Toppings:

• ½ cup chopped green onion tops (green parts only)
• ½ cup shredded cheddar cheese
• 1 cup shredded lettuce
• 1 medium tomato, diced
• Lime wedges

How To Make low fodmap chicken tacos

1. Prepare the Spice Blend: In a small bowl, combine the cumin, smoked paprika, oregano, cayenne, salt, and black pepper until well mixed to ensure even flavor distribution.
2. Season the Chicken: Place the diced chicken in a bowl, drizzle with garlic-infused oil, and toss with the spice blend until every piece is evenly coated.
3. Cook the Chicken: Heat a large skillet over medium-high heat and cook the chicken for 6-8 minutes, stirring occasionally, until browned and cooked through.
4. Warm the Tortillas: Briefly heat the corn tortillas in a dry pan for 30 seconds per side or wrap them in damp paper towels and microwave for 45 seconds.
5. Assemble Tacos: Fill each warm tortilla with the spiced chicken and top with lettuce, cheese, tomatoes, green onion tops, and a generous squeeze of lime.

Recipe Tips

• Check Your Chili Powder: Many store-bought chili powders contain hidden garlic or onion powder, so sticking to individual spices like cayenne or paprika is much safer.
• Warm Tortillas Properly: Corn tortillas can be brittle when cold, so warming them makes them pliable and prevents them from cracking mid-bite.
• Portion Control Matters: While these ingredients are low FODMAP, keeping serving sizes moderate ensures you don’t stack up too many FODMAPs from other sources like tomatoes.

What To Serve With Chicken Tacos

Pair these tacos with a side of cilantro-lime rice for a filling dinner that absorbs the extra juices. A simple cucumber and radish salad adds a refreshing crunch that balances the smokiness of the chicken.

How To Store

Store leftover chicken in an airtight container in the refrigerator for up to 3 days. Keep the tortillas and toppings stored separately to prevent everything from getting soggy, then reheat the chicken in a pan before assembling.

FAQs

Can I use store-bought taco seasoning?

No, almost all pre-packaged taco seasonings contain onion and garlic powder. Making your own blend takes seconds and guarantees it is safe for your digestion.

Are flour tortillas low FODMAP?

Traditional wheat flour tortillas are high in fructans, so you should stick to corn tortillas or specific gluten-free wraps that have been tested for FODMAPs.

Can I add avocado?

Yes, but portion size is key for avocado; stick to one-eighth of a whole avocado per serving to keep it within low FODMAP limits.

Nutrition

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 4g
• Cholesterol: 85mg
• Sodium: 650mg
• Total Carbohydrate: 28g
• Protein: 26g

Try More Recipes:

• low Fodmap Sweet Orange Chicken Wings Recipe
• Low FODMAP Chicken Stir Fry Recipe
• Low FODMAP Chicken Curry Recipe