Spicing Up My Low FODMAP Life With Chili Night a big warm bowl of beef chili in a white bowl

Low FODMAP Chili

The crisp air and changing leaves mean one thing in my house – it’s chili season! As someone who follows a low FODMAP diet, I’ve spent years perfecting my classic chili recipe to keep it gut-friendly. And what’s chili night without some hearty cornbread on the side? In this post, I’ll share my go-to low FODMAP chili recipe (with a fun secret ingredient!) which pairs well with my fluffy gluten-free cornbread.

Spicing Up My Low FODMAP Life With Chili Night Warm bowl of chili topped with shredded cheddar cheese with a side of gluten free corn bread

As a foodie, I never want to miss out on comfort food favorites just because of my dietary needs. With a few swaps like garlic-infused oil instead of raw garlic, and eliminating the beans, I can enjoy all the flavor with less digestive issues! I also make my chili with ground turkey instead of beef to lighten it up. But, feel free to use any protein. Topped with cilantro, green onion, avocado, shredded cheddar and a squeeze of lime, this chili fills my low FODMAP fall cravings.

While not a traditional chili ingredient, I like to add a tablespoon of unsweetened cocoa powder to my recipe. The cocoa powder adds subtle depth of flavor and richness without making the chili taste like chocolate. It also gives the chili a darker color. The cocoa provides antioxidants as well. Just a spoonful of unsweetened cocoa can take this chili up a notch while keeping it low FODMAP friendly. Be sure not to confuse it with sugary hot cocoa mix! I recommend starting with 1 tablespoon and adjusting to taste preference.

I hope this low FODMAP recipe allow you chili lovers out there to continue enjoying this seasonal favorite, despite food sensitivities! Let me know in the comments if you try making either dish. Happy chili season!

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Low FODMAP Chili

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  • Yield: 6 servings 1x


  • 1 pound ground turkey, beef or cubed steak
  • 1 teaspoon low FODMAP onion salt
  • 1 tablespoon garlic infused oil
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded and minced
  • 2 tablespoon chili powder
  • 1 tablespoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 tablespoon unsweetened cocoa powder
  • 1 14 oz can crushed tomatoes
  • 1 14 oz can diced tomatoes
  • 1 cup chicken broth
  • salt and pepper to taste


  1. In a skillet over medium heat, cook meat of choice until browned, 5-7 minutes. Drain excess fat. 
  2. Add onion salt, garlic oil, bell pepper, jalapeño, and spices. Cook 5 minutes.
  3. Add crushed tomatoes, diced tomatoes, broth, cocoa, and season with salt and pepper. 
  4. Simmer 20-25 minutes (the longer the better for flavor to develop) until veggies are tender and flavors have blended. 
  5. Serve chili with desired toppings like cheddar cheese, cilantro, green onion, avocado and lime. 
  6. Can also be made in the crock pot! I think it’s better this way. Brown the meat, add to crock pot along with other ingredients and set on low for 6 hours. 
  • Author: Karina K.
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