This hearty Low FODMAP Chili con Carne is made with lean ground beef, garlic-infused olive oil, canned lentils, red bell peppers, and a robust blend of gut-friendly spices. The result is a rich, savory, and comforting main course that delivers bold flavor without upsetting sensitive stomachs. This recipe makes a perfect cozy dinner for four people and reheats beautifully for meal prep.

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Low FODMAP Chili con Carne Ingredients

2 Tbsp garlic-infused olive oil (ensure garlic cloves are removed)
1 lb (450 g) lean ground beef
1 medium carrot, finely diced
1 small red bell pepper, diced
3 green onions, green tops only, sliced
1 cup canned lentils, drained and rinsed well
1 can (14 oz) diced tomatoes, with juices (check label for no onion/garlic)
2 Tbsp tomato paste
1 cup low FODMAP beef broth or stock
1/2 cup water (plus more if needed)
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
1–2 tsp low FODMAP chili powder (ensure no onion/garlic)
1/2 tsp ground coriander (optional)
1 tsp maple syrup (optional)
Salt and black pepper, to taste

How To Make Low FODMAP Chili con Carne

Prepare the vegetables: Wash and dice the carrot and red bell pepper. Slice the green tops of the onions. Place the canned lentils in a sieve and rinse them thoroughly under cold running water.
Brown the beef: Heat the garlic-infused olive oil in a large pot over medium heat. Add the ground beef with a pinch of salt and pepper. Cook for 5–7 minutes, breaking the meat apart with a spoon until it is fully browned.
Sauté the aromatics: Add the diced carrot, red bell pepper, and green onion tops to the pot. Stir well and cook for 3–4 minutes until the vegetables begin to soften.
Toast the spices: Sprinkle in the cumin, smoked paprika, oregano, chili powder, and coriander. Stir constantly for 1–2 minutes to coat the meat and veggies, allowing the spices to become fragrant without burning.
Build the sauce: Stir in the tomato paste and cook for 1 minute. Pour in the diced tomatoes (with their juices), beef broth, and water. Scrape the bottom of the pot to release any flavorful browned bits.
Simmer the chili: Add the rinsed lentils to the pot. Bring the mixture to a gentle boil, then lower the heat. Let it simmer uncovered for 20–25 minutes until the sauce thickens.
Season and serve: Taste the chili. Add more salt, pepper, or chili powder if desired. If the tomato flavor is too sharp, stir in the maple syrup. Serve warm.

Recipe Tips

Rinse Canned Lentils: Canned lentils are lower in FODMAPs than dried lentils because the water-soluble FODMAPs leach into the liquid. Rinsing them well removes this liquid, making them much easier to digest.
Check Your Chili Powder: Many store-bought chili powder blends contain hidden garlic or onion powder. Always read the label carefully or mix your own blend using individual spices to stay safe.
Use Garlic-Infused Oil: Since garlic cloves are high in FODMAPs, using infused oil gives you that essential savory flavor without the digestive distress. The fructans (the part that causes issues) are not soluble in oil.
Watch Portion Sizes: While the ingredients are safe, portion size still matters. Stick to the suggested serving size, especially regarding the red bell pepper and canned lentils, to avoid “stacking” FODMAPs.

What To Serve Low FODMAP Chili con Carne

This rich chili is a complete meal on its own, but it pairs wonderfully with several sides. Serve it over a bed of fluffy white rice or a baked potato for a hearty dinner. For toppings, add a dollop of lactose-free sour cream, grated cheddar cheese, and fresh cilantro. If you want bread, a slice of gluten-free cornbread or toast makes a great vehicle for soaking up the savory sauce.

How To Store Low FODMAP Chili con Carne Leftovers

Refrigerate: Let the chili cool completely, then transfer it to an airtight container. Store it in the refrigerator for up to 3–4 days.
Freeze: This chili freezes very well. Place cooled portions in freezer-safe bags or containers and freeze for up to 3 months. Thaw in the fridge overnight before reheating on the stove.

Low FODMAP Chili con Carne Nutrition Facts

Calories: 340 kcal
Total Fat: 16g
Saturated Fat: 5g
Cholesterol: 70mg
Sodium: 580mg
Total Carbohydrate: 22g
Dietary Fiber: 6g
Sugars: 6g
Protein: 26g

Frequently Asked Questions

Can I use fresh garlic or onions? No, if you are strictly following a low FODMAP diet, you should avoid the white parts of onions and fresh garlic cloves. The green tops of green onions and garlic-infused oil provide excellent flavor without the high FODMAP content.
Is this recipe gluten-free? Yes, this recipe is naturally gluten-free as long as you use gluten-free beef broth and ensure your spices are not cross-contaminated. Always check the labels on your packaged ingredients to be sure.
Can I make this vegetarian? Yes. You can replace the ground beef with firm tofu or simply increase the amount of canned lentils and add diced potatoes. However, be mindful of serving sizes for lentils to keep the meal low FODMAP.

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