Touchdown Low-FODMAP Chili recipe using Slow Cooker; Gluten-free

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I was inspired to share my favorite low-FODMAP chili recipe with all my fellow football fans.  It is gluten-free, nutritious and delicious.

So easy!  Just put in slow cooker and let that do the work.  Best made one day ahead.

Try this with my low-FODMAP Happy Spices Taco Seasoning to make it even easier.

You may also love:

Or check out over 300 low-FODMAP recipes on my blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Touchdown Low-FODMAP Chili Recipe using Slow-Cooker; Gluten-free

Although this recipe has not been tested, a single serving should be low FODMAP based on the ingredients.

Servings: 6-8

Prep time: 15 minutes

Cook time: 8 hours slow cooker on low


  • 2 pounds extra lean ground beef (can also substitute chicken, turkey or veal)
  • 8 tablespoons tomato paste
  • 1 & 1/3 cups water
  • 1 cup fresh or canned diced tomatoes (no onion or garlic added)
  • 1/2 cup, 65 grams (about 1-2 ears) fresh corn kernels (can also use fresh-frozen)
    • 38 g of sweet corn is one low-FODMAP serving
    • Canned corn has higher FODMAP levels, do not substitute
  • 1 tablespoon each: garlic-infused oil and onion-infused oil
    • infused oils are available at local markets, or infused oil boutiques (several near my home), also at Fresh Market stores (my low-FODMAP recipe swap blog has some tips on this)
    • if you can’t find any, you can infuse your own- several websites describe this step by step
  • 2 teaspoon salt
  • 3 tablespoons low-FODMAP Happy Spices Taco Seasoning
    • Can also substitute:
      • 1/4 teaspoon cayenne
      • 1 teaspoon oregano
      • 2 tablespoons ancho chili powder (several blended spice mixes have added onion or garlic, ensure you use pure chili)
      • 1 teaspoon cumin
  • Optional toppings:
    • cheddar cheese, grated
    • fresh cilantro
    • lactose-free sour cream


  • Brown beef in oil in saucepan on medium-high (about 5-7 minutes)
    • I prefer not to drain my beef after browning (for added flavor of the fats), but if desired you could drain the beef after this step
  • Place browned beef in slow cooker with all other ingredients and mix well to combine
  • Cook on low for eight hours
  • Top with shredded cheddar cheese (1/2 cup is one low-FODMAP serving) and lactose-free sour cream
  • Serve with low-FODMAP corn chips, my low-FODMAP Homemade Butter Crackers with Sea Salt or my low-FODMAP Cornbread/ Corn Muffins

  • This low-FODMAP Chili recipe is fantastic!

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