30 Minute One-Skillet Low-FODMAP Mexican Rice with Beef; Gluten-free

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Boom.  Here it is. Low-FODMAP One-Skillet Mexican Rice with Beef. The perfect dinner that will please everyone’s tummy.

A subtly spicy, hearty, flavorful dish with meat, rice, cheese and vegetables that tastes just like the meal you used to make.  But, you guessed it!  This low-FODMAP One-Skillet Mexican Rice meal is IBS-friendly too.

Simple, one-skillet recipes are always welcome in my kitchen, especially one that tastes this delicious. The best part is, you can feel good about it being a healthy choice because it is packed with vegetables, protein and complex carbohydrates.

AND it is ready in under 30 minutes.

If you want to make this a vegetarian low-FODMAP Mexican Rice, then omit the ground beef and add an additional cup of canned lentils.  Absolutely delicious!

You may also love my:

Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP One Skillet Mexican Rice with Beef; Gluten-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of testing

Prep time 10 min

Cook time 15 min

Total time 25 min

Serves 6


  • 1 pound extra-lean ground beef (can also substitute ground chicken or turkey)
    • If you want to make this vegetarian, then skip the beef
  • 2 tablespoons garlic infused olive oil (for tips on shopping for these oils see my low-FODMAP recipe swap blog)
  • 1/2 cup chopped red bell pepper (about 1/2 medium)
  • 1/2 cup chopped green bell pepper
  • 1 tablespoon green scallion tips, or chives
  • 1 cup canned lentils (drained and rinsed)
    • My substitute for black beans in this recipe! For a vegetarian version, increase the lentils to 1.5 cups and skip the ground beef
    • 1/4 cup (46 g) of drained, canned lentils is one low-FODMAP serving.  Dried lentils are higher in FODMAP content.  This is because FODMAPs are leached out in the liquid that you drain from the can, resulting in a safer product.  Do not substitute dried lentils that have been boiled, the portion size is much smaller!
      • *Note: the Monash app lists 1/2 cup (46g) as a suitable serving for canned lentils- But when weighed on my scale, 46 g is actually 1/4 cup.  Use their suggested portion size in grams, rather than cups for this ingredient
  • 16-ounces Sassy low-FODMAP salsa, prepared
    • Can substitute other low-FODMAP salsa, if desired.  Be aware store-bought salsas typically contain onion and/or garlic
  • 1 cup (130 g) fresh or fresh frozen corn kernels
    • 1 low-FODMAP serving of fresh corn is 38g
  • 3 cups COOKED brown or white rice
  • 1 tablespoon low-FODMAP Happy Spices Taco seasoning
    • Can also substitute 1 & 1/2 teaspoons ancho chili powder, 3/4 teaspoon cumin, 1/4 teaspoon paprika, 1/4 teaspoon oregano for similar flavor
  • 1 & 1/2 cups shredded, sharp cheddar cheese
    • About 1/3-1/2 cup shredded cheese is one low-FODMAP serving (40 g)
  • Salt and pepper to taste
  • Optional toppings: additional cheese, hot sauce (I like Tabasco Original), shredded lettuce, minced fresh cilantro, chopped black olives, chopped green onion tips, lactose-free sour cream


  • In a large nonstick skillet over medium heat, cook beef (or chicken/turkey) in the infused oil, with peppers, stirring to crumble, until meat is browned and peppers have begun to soften (about 8-10 minutes)
  • Drain fat and add scallion tips, lentils, salsa, corn, rice, and  low-FODMAP Happy Spices Taco seasoning to skillet, stirring to combine
  • Cover and continue cooking over medium-low heat stirring occasionally (about 5 minutes) until ingredients are well combined
  • Taste sauce, and add more Taco seasoning, hot sauce or salt and pepper
  • Remove from heat and top with cheese
  • Serve with your favorite toppings

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Comments Rating 5 (8 reviews)

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