As you might have seen on my Instagram, I have recently started eating a bit of meat to deal with complex health conditions. Prior to this I was a fussy pescatarian for 10 odd years. Needless to say, cooking and eating meat again has been an adjustment. I thought I’d ease into it with my favourite dish prior to going pescatarian: low FODMAP chilli con carne.
This chilli con carne uses ground beef, tinned tomatoes, a low FODMAP kind of soffritto and canned red kidney beans. Yes, they have a low FODMAP threshold! The dish is quick to come together and I doubt anyone will notice it is in fact low FODMAP.
FODMAP notes
These FODMAP thresholds are current as of August 2026. They will be periodically reviewed and updated to ensure they remain current.
The unconventional soffritto uses spring onion greens, coriander roots and stems and pickled jalapeños. These work together to create a base layer of flavour in the dish.
Spring onion greens are low FODMAP in serves of up to 97g per person. In larger serves, they contain moderate amounts of fructose. We are using 50-75g divided between 4-6 people. If your chilli serves 4, each serve contains approximately 19g. If your chilli serves 6, each serve contains approximately 12.5g.
Canned Roma tomatoes are low FODMAP in serves of up to 182g per person. In larger serves, they contain moderate amounts of fructose. We are using 1 X 400g can divided by 4-8 people. If your chilli serves 4, each serve contains approximately 100g. If your chilli serves 6, each serve contains approximately 66g.
Tomato paste is low FODMAP is low FODMAP in serves of up to 66g. In larger serves, it contains moderate amounts of fructans. We are using 50g total divided between 4-8 people. If your chilli serves 4, each serve contains approximately 12.5g. If your chilli serves 6, each serve contains approximately 8.3g.
Canned red kidney beans (an optional ingredient but one I highly recommend) are low FODMAP in serves of up to 102g per person. In larger serves, they contain moderate amounts of fructans. We are using approximately 240g (drained weight) divided between 4-6 people. If your chilli serves 4, each serve contains approximately 60g. If your chilli serves 6, each serve contains approximately 40g.
Balancing the FODMAPs
There are two fructose containing ingredients in this dish – spring onion greens and canned Roma tomatoes. There are also two fructan containing ingredients – tomato paste and red kidney beans.
I have noticed that Australian supermarkets are selling smaller bunches of spring onions. While the greens used to weigh 100g, they now weigh around 70-75g. Use a maximum of 50-75g spring onions to keep this fructose element down.
The tinned tomatoes are not something we can do much about, but I highly recommend using Roma tomatoes. They have a more generous low FODMAP threshold of up to 182g per serve. Common tinned tomatoes have a low FODMAP threshold of up to 131g per serve. Choosing Roma tomatoes just gives you a bit more fructose related breathing room. I recommend blending them prior to use as they often come whole and are very annoying to squish in the pan.
Tomato paste, to me, is a key ingredient in developing richness and thickness in our low FODMAP chilli con carne. I have capped it at 50g to get the best of both worlds.
Red kidney beans are traditional to a chilli con carne so I wanted to include them. They are low FODMAP in serves of up to 102g per person, after which they contain moderate amounts of fructose.
Depending on how many serves you intend to get some this chill, it shouldn’t be an issue. However, if you are quite sensitive to fructans or beans, you can add less to suit. You can also make the chilli without the beans, or make it without beans and serve the low FODMAP diners before adding the beans in. Whatever works for you!
Serving your chilli
As you can see from the photos, I recommend serving your chilli with plenty of white rice and the coriander leftover from the chilli itself. These are two easy guaranteed low FODMAP sides.
I also love to serve mine with a good dollop of lactose free sour cream or yoghurt and some extra pickled jalapeños.
If you’re feeling bold, corn chips are a GOS containing ingredient and we haven’t used any GOS in this recipe. They are low FODMAP in serves of up to 164g. In 165g serves, they contain moderate amounts of GOS.
Another option is a small amount of avocado. Avocado is low FODMAP in up to 79g serves. In 80g serves, it contain moderate amounts of a sorbitol called perseitol.
More low FODMAP meat and fish recipes
- Low FODMAP bolognese
- Low FODMAP lasagne
- Low FODMAP fish tacos
- Low FODMAP soy ginger baked fish parcels
Low FODMAP chilli con carne
Ingredients
- 50-75 g spring onion greens
- ¾ large bunch coriander roots and stems (remainder used for serving)
- 20-30 g+ pickled jalapeno add according to your spice preference
- 40-60 ml (2-3 tablespoons)* olive oil
- 500 g beef mince
- 1 X 400g tin Roma tomatoes blended
- 250 ml water
- 50 g tomato paste
- 1 X 400g tin canned red kidney beans drained and thoroughly rinsed (optional, see notes)
- 40 ml (2 tablespoons)* Tamari
- 1 – 2 tablespoons (or more to taste) ground cumin
- 1 tablespoon dried oregano (or more to taste)
- 1-2 teaspoons light brown sugar as needed
- Pepper to your tastes
Instructions
- Thoroughly wash your coriander. If yours came with the roots on, chop just the root off before washing as a lot of dirt hides in those crevices. Dry it off and chop it before adding it to your food processor.
- Chop your spring onion greens and place them in your food processor. Add a conservative amount of pickled jalapeno (you can always add more later). I have a mini KitchenAid food processor which works well here.
- Heat the oil over a medium heat before adding the blended green mixture above. Cook it off for a few minutes until it cooks down and becomes fragrant.
- Use the same food processor to blitz the Roma tomatoes into a passata. This will also pick up the leftover greens in the processor. Set aside.
- Add the beef and use a large spoon or spatula to break it down into little chunks. Continue cooking until the beef turns brown before adding the blended tomatoes. Measure your 250ml (1 cup) water into the food processor to pick up any extra tomato before adding it in along with the tomato paste and rinsed kidney beans (optional but I do really recommend them).
- Add the spices to your tastes, using more as needed. Taste and adjust for the jalapeno as this is your primary chilli element in this recipe.
- Turn the heat down and allow to simmer for 10-15 minutes or longer. The chilli should thicken up as the liquid cooks off (the beans will also absorb some). Add extra water if necessary to reach your desired consistency.
- Check for seasoning before serving. I like to serve mine with cooked white rice, the leftover coriander, lactose free yoghurt or sour cream, a small amount of avocado and extra pickled jalapeno.
Notes
- See FODMAP notes in the body of the post.
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