Recipes

Low FODMAP Taco Bowl – Flavor-Packed, Gut-Friendly, and Gluten-Free

This low fodmap taco bowl is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

Easy

Elimination

30 minutes

Vegan

Ingredients

For the Seasoned Beef:

1/2 lb lean ground beef (or ground turkey)
1 tbsp garlic-infused olive oil (no garlic bits)
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp oregano
1/4 tsp chili powder (adjust to tolerance)
Salt & pepper to taste
2 tbsp water (to keep it juicy)

For the Bowl Base:

1 cup cooked white or brown rice (low FODMAP portion: 1 cup cooked)
1 cup shredded lettuce (romaine or iceberg)
1/2 cup diced tomatoes (safe up to 75g)
1/4 cup canned corn, drained and rinsed (safe up to 43g)
1/2 cup diced cucumber (safe up to 75g)
Green tops of scallions or chives (for garnish)
Optional: 1/4 avocado (safe up to 30g), fresh lime wedges

For the Dressing (Zesty Lime Sauce):

2 tbsp lactose-free sour cream or plain lactose-free yogurt
1 tbsp lime juice
1 tsp garlic-infused olive oil
Salt & pepper to taste
Optional: pinch of smoked paprika or chopped chives

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Instructions

Cook the Beef
- Heat garlic-infused oil in a skillet over medium heat.
- Add ground beef and break it up with a spoon.
- Sprinkle in all the seasonings and cook until browned (about 6–8 mins).
- Add water to keep it juicy and let simmer for 2 more minutes.
Mix the Dressing
- Whisk together lactose-free sour cream/yogurt, lime juice, garlic-infused oil, salt, pepper, and optional paprika. Chill until ready.
Assemble the Bowl
- In each bowl, layer rice, lettuce, seasoned beef, and toppings: tomato, corn, cucumber, optional avocado.
- Drizzle with the zesty lime dressing and garnish with scallion tops or chives. Add lime wedges for extra zing!

FODMAP Notes:

Ground beef is naturally low FODMAP.
Garlic-infused oil gives flavor without triggering symptoms (no garlic solids!).
Avocado is low FODMAP in 30g servings — stick to 1/8 to 1/4 of a medium avocado.
Canned corn, tomatoes, cucumber, and scallion tops are all safe in listed amounts.

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Last updated:

March 30, 2025

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