Best Low Fodmap Taco Recipes
The low fodmap diet has been shown to reduce symptoms for over 75 percent of symptoms for people who have IBS symptoms according to Monash University in Australia.
It is important to find a registered dietitian who specializes in the low fodmap diet and can provide guidelines on how to follow it and help you reintroduce each fodmap group one at a time to find which foods trigger your symptoms. Then the dietitian can help you learn to create balance in your meals so you can eat as much of a diverse diet as possible.
Having IBS myself, I know how important it is to feel my very best! That is why I share tried and true low fodmap recipes and menu ideas for my kitchen. Now, after working hard to improve my digestive health, I can eat almost any of the foods that have fodmaps and know the best ways for me to balance them in my daily routine.
If you have are looking for a few low fodmap dinner ideas and you have checked out my Vine Ripe Nutrition blog, you may have noticed a recurring theme. Me and my family love Mexican food! And we eat lots of tacos!
This week, I am sharing some plant based, low fodmap taco recipes that are both tasty and keeps your IBS symptoms away! They are also great for anyone not following a low fodmap diet too!
First, let’s talk about some of the ingredients that you will need to making low fodmap tacos:
Low Fodmap Tortillas
Corn tortillas are a great choice because they are not only gluten free but also low in oligios which is one of the carbohydrate groups that can trigger IBS symptoms.
If you have your heart set on flour tortillas, here are some gluten free ones that are also low in fodmaps. They have a little bit of amaranth but not in an amount that can contribute to IBS triggers.
The best way to heat corn tortillas:
It took me awhile to figure the whole corn tortilla thing out. We got a couple of tortilla warmers that we used in the microwave. Then we wrapped them in foil and put them in the oven or barbecue grill which worked out fine. They were soft and were much less likely to break.
However, it has only been a few months ago that we figured out putting them on our griddle over the stove for a few minutes on each side browned them and made them perfect! It works on the barbecue grill too but it is almost immediate to turn them over and take them off the grill!
Low Fodmap Taco Seasonings
Most prepared taco seasonings and chili powders often have garlic and even onion which may not work well with someone who is sensitive to oligios. But the good news is that you can find some chili seasonings on the market that do not contain them. And you can also make your own!
Fody Taco Seasoning makes one without garlic or onions.
Penzeys Spices has several plain ground chili powders that you can use for the base of your own seasoning and some of their blends can be garlic and onion free.
Here some taco seasonings that you can make in your kitchen
Low Fodmap Taco Sauce
Many salsas out there have garlic and onion that may not set well with those of us sensitive to oligios. I like to make my own pico with the green part of scallions and garlic oil along with fresh tomatoes, hot peppers and fresh lime but there are also some other great premade salsas on the market if you need something really quick! Here are some to keep in your pantry:
Make your fresh pico de gallo and if onion triggers your IBS symptoms use only the green portion of a scallion instead of onion. If garlic triggers your symptoms, try a little garlic oil instead. Check out my pico recipe that uses green onion and garlic oil in my past blog post with additional delicious plant based low fodmap menu ideas!
Low Fodmap Pico Recipe
Low Fodmap Taco Topping Ideas
A taco is simply not a taco without a lot of toppings to add to your filling! Here are some taco topping ideas without the fodmaps!
I like a variety of colors, textures and flavors when I am looking for toppings for my tacos!
Here are some low fodmap taco topping ideas
- Grated or crumbed hard cheese like cheddar, Monterrey Jack & feta
- Thinly sliced radishes
- Chopped cilantro
- A few thin slices of avocado (or chunks)
- Chopped scallions (use the green portion)
- Chopped hot peppers
- Chopped tomatoes
- Shredded carrots (I marinated these in a little white wine vinegar & a splash of hot sauce to give them a pickled flavor
- Lactose free yogurt and small amounts of sour cream if you are lactose intolerant
- Cabbage Slaw
Here is one of my favorite recipes for cabbage slaw to add on top of my tacos:
Best Vegan Taco Meat
“Vegan Taco Meat” is the protein filling that you add to your tacos that is deliciously seasoned and pairs well with your taco toppings. For low fodmap plant based proteins some ideas include:
- chickpeas/garbanzo beans
- low fodmap vegetables
- low fodmap nuts like walnuts, pecans and almonds Which ones are your favorites?
Beans may cause GI discomfort for some people who IBS (beyond the usual gas and bloating for many of us), however small portions of canned lentils and garbanzos may be better tolerated.
Spring Lentil Tacos
Check out the recipe below from one of my previous blog posts!
Chick Pea Tacos
Crispy Low Fodmap Chick Pea Tacos
These tacos are made with chick peas which are lower in oligios than a lot of other beans but still have the protein. They make a great filling and I love the toppings that go with them! Look at how colorful that they are too!
Chick Peas or Garbanzo Beans? It depends on where you live! It is the same lively legume. When it is referred to in a Middle Eastern dish, it is usually called garbanzo, if it is a recipe with more of a European style it is called a chick pea. I tend to use both names!
Recipe for Chili Garbanzo Beans
Makes 6 tacos
1 can of garbanzo beans, rinsed and drained
1 tablespoon olive oil
1 teaspoon freshly, ground cumin
1 tablespoon chili powder (without garlic)
Salt and pepper to taste
1/2 cup water
Heat a large iron skillet over medium heat. Add olive oil, garbanzo beans, cumin, chili powder, salt and pepper. Add the water and cover. Turn the temperature down to low and allow to simmer.
6 corn tortillas
Shredded Red cabbage or use my cabbage slaw recipe in this post
Pickled Carrot (see my taco fixing list)
Sliced avocados (use one slice per avocado)
Lactose free yogurt (Green Valley Lactose Free Yogurt)
Sliced black olives
Gather and prepare the topping ingredients. Make the crispy chick peas. Heat the corn tortillas. Add chick pea mixture into tortillas and add toppings.
Tempeh Tacos (or even Hempeh)
Raspberry Habanero Hempeh Tacos
To make these delicious Raspberry Habanero low in fodmaps, watch your portion of sour cream (or use lactose free yogurt) and use of avocados sparingly if you are sensitive to them.
Caribbean Low Fodmap Tacos
I love the spiciness of the jerk flavor paired with the cool of the fruit to create a new taco for me and my family!
1 box of extra firm tofu
1/2 teaspoon allspice
1 teaspoon thyme
1/2 teaspoon of cayenne powder
1 1/2 tablespoon paprika
1 teaspoon ginger
1/2 teaspoon salt
Lactose free yogurt (if you are sensitive to lactose)
Make a jerk seasoning with allspice, thyme, cayenne, paprika and ginger. Take a few minutes to press the tofu (click to see a few tips to do this at this post). Preheat oven to 425 degrees. Cube tofu into 1 by 1 inch cubes. In a baking pan, toss with half of the jerk seasoning. Sprinkle with salt. Toss at least once while baking until tofu gets crispy. Add tofu to heated tortillas and add pineapple salsa.
1 cup fresh pineapple cubed very small
3 scallions (greens only chopped)
1/4 cup chopped cilantro
1-2 limes (use to your taste and size of the limes)
1/3-1/2 cup chopped bell pepper
1 jalapeno chopped
Mix ingredients together and let marinate. Use a slotted spoon to add to the top the tacos in salsa is too juicy.
Vegetable Nut Meatless Filling
For vegetable tacos use low fodmap ingredients like broccoli flowers, eggplant, carrots, summer squash, sweet potato, winter squash and potato and pair with your favorite lower low fodmap nuts and seeds like walnuts, pecans, pumpkin seeds, sesame seeds and peanuts for a little added protein. The sky is the limit that you can create! Check out these Broccoli Walnut Tacos below and get inspired!
Curried Broccoli Walnut Tacos
To me curry and chili powder have similar flavors in common, both savory and spicy! That fact inspired me to give these tacos an Indian twist with a little cucumber, cilantro raita on top!
Makes 4 tacos
1 1/2 cup cut in large chunks broccoli flowers
1/4 cup walnuts
1 teaspoon turmeric
1 teaspoon chili powder
1/2 teaspoon of salt
1 tablespoon olive oil
Make Heat a medium skillet to medium. Add oil and seasonings. Allow to brown slightly and add broccoli. Saute broccoli until it turns bright green. Add walnuts and let them get toasted and broccoli starts to turn a little brown. Heat tortillas on griddle. Add filling to each taco and add a dollop of taco raita. Top with chopped fresh tomato.
1/2 cup chopped cucumber
1/3 cup yogurt (lactose free if you are lactose sensitive)
2 tablespoon chopped cilantro
1 chopped scallions (the greens only)
1 spicy pepper chopped if desired (I left it out of mine!)
Chop up the vegetables ingredients. In a bowl, add yogurt and then add vegetables. Allow to chill until serving.
Butternut Potato and Poblano Tacos
Other Low Fodmap Mexican Recipe Ideas
Low Fodmap Fish Tacos
You may or may not eat fish but I wanted to share this option and the shrimp one below. These salmon tacos are made from grilled fish and all of the toppings above. They are so simple, that you don’t need a recipe!
Low Fodmap Shrimp Tacos
If you eat eggs, these are a great vegetarian protein source and are low fodmap. Here is a previous post that I did on breakfast that includes egg tacos!
Low Fodmap Fajitas
Grilled Tofu Fajitas
You can also make a taco variation of my tofu fajita recipe below and try any of the taco topping ideas below to create your own delicious tofu taco!
Low Fodmap Burritos
Sweet Potato Pulse Burrito
My original recipe calls for black beans but if these beans don’t set well with you, substitute lentils or garbanzos until you can better tolerate them again!
(you will find the recipe above with my egg tacos and 5 Best Plant Based Breakfast Recipes)
Low Fodmap Mexican Rice
I love the yellow rice with scallions and garlic oil. Add cilantro and chopped tomatoes after rice has cooked. You can make this with brown rice which will take 40 minutes but if you are in a hurry, try some Jasmine rice which will cook in 15 minutes but will not have the health benefits of fiber and whole grains.
Makes 6 (1/2 cup) servings
1 cup rice
2 cups low fodmap vegetable broth (or I use water) here is a brand of low fodmap broth
1/2 teaspoon turmeric
1 tablespoon garlic-infused oil (see Kate’s recipe below)
1/2 teaspoon of salt (depending on if you use broth or water)
1/4 cup chopped green portions of scallions
In a medium sauce pan saute rice, scallions, turmeric, garlic oil and salt for a few minutes over medium heat. Add in the water and until it almost reaches a low boil and turn the heat down to low. Cook until water has cooked into the rice. I fluff the rice, turn off the heat and keep the lid on. Time will depend on the type of rice that you use (see list above). At the end add in a little cilantro and chopped tomato.
I love sharing these new taco recipe ideas with you! Whether you eat low fodmap, plant based, gluten free, all three or just love good food, check out some of the other recipes here at the Vine Ripe Nutrition blog! As a nutritionist living in Asheville, NC, I enjoy improving people’s quality of life using food as medicine! Would love to hear what you create in the comments below and or share pictures of some of your taco creations on social media!