These low FODMAP tacos are a delicious way to enjoy all the flavors you love without the tummy troubles. They are packed with tasty, gut-friendly ingredients, they're perfect for anyone looking to keep things easy on the digestive system while still indulging in a taco feast! These tacos are very easy to make, require only a few simple ingredients, and take less than 30 minutes!
If you want more Mexican low-FODMAP recipes check out this Low-FODMAP Chili Con Carne.
Jump to:
❤️ Why you will love these tacos
- They don’t require any fancy ingredients (no special low FODMAP taco seasoning required).
- They are so flavorful that you won’t even notice that they are low FODMAP
- Customizable, you can easily change and customize your recipe by adding or removing some of the ingredients to adjust it to your liking.
🧀 Ingredients and substitutes
Small Gluten-free or corn tortillas. I like to use either gluten-free or corn tortillas to make my own taco shells, however, if you want to skip that step you can also use regular corn taco shells.
Ground beef. I feel like ground beef works best and gives the most authentic flavor, however
Tomato Paste. Tomato paste packs more flavor, you can replace tomato paste with tomato sauce. For every 1 tablespoon of tomato paste needed, use 3 tablespoons of tomato puree or sauce.
Taco seasoning. I like using this easy homemade Low FODMAP taco seasoning, which requires only 8 simple spices that you most likely have in your pantry. However, you can also use a store-bought one such as Smoke n Sanity Taco Seasoning
Garlic-infused oil. This oil is perfect for getting that garlicky flavor while staying FODMAP-friendly
Light cooking oil (like sunflower or canola). We need this for cooking the tortillas to make our taco shells, if you are using pre-made taco shells you won’t need the oil.
Water. The water helps in dissolving the tomato paste and cooking the meat. If you are using tomato sauce you can skip the water.
Cheddar cheese. I like combining white and orange cheddar but you can just use one of them.
Toppings of choice. I like using lactose-free sour cream, cilantro and the green parts of spring onion.
🌮 How to make Low FODMAP Tacos
Step 1: Make the taco filling
Heat the garlic-infused oil in a large skillet over medium-high heat. Once heated through, add the ground beef and cook, breaking up into pieces, until browned, about 5 to 7 minutes. Add the low FODMAP taco seasoning and mix well. Add the tomato paste and water. Let it boil for 5 to 6 minutes. Then remove from the heat
Step 2: Make the taco shells (you can skip this step if using store-bought taco shells)
Line the baking sheet with paper towels. Place a medium/large skillet over medium heat and add the light cooking oil. Once the oil is hot (350 ̊F on the thermometer), carefully place the tortilla and fry for 12-15 seconds until golden brown on one side. Flip over and use tongs to immediately fold in half. Fry for another 10-12 seconds per side or until golden brown, then use tongs to transfer the taco shell to the prepared baking sheet. Immediately sprinkle the taco shells lightly with kosher salt. If you open them a little and set them upside down to cool and drain on paper towels, they will stay open a little longer, making filling easier and you won't need a taco stand. Repeat with the remaining tortillas until all the shells are fried.
Step 3: Assemble the tacos
Fill the tacos with the meat filling and add your favorite toppings, I like adding cheddar cheese, lactose-free sour cream, a drizzle of lime, cilantro, and the green parts of spring onions.
🌟 Expert Tips
- If using store-bought taco seasoning make sure that it is certified to be low fodmap. Here you can read a list of the ones that I recommend.
- Fill out only the tacos that you will eat right away. Store the rest of the filling and taco shells separately. If you store filled tacos they will become soggy.
🔖 Storage Tips
- Store taco shells in an airtight container at room temperature for up to 1 week.
- Store the meat filling in an airtight container in the fridge for up to 3 days.
🥘 More Low FODMAP Recipes
Did you make this? Tell me about it! Leave a ⭐ REVIEW and COMMENT below!
Recipe
Low FODMAP Tacos
Ingredients
- 2 tablespoon garlic-infused oil
- 1 lbs ground lean beef
- ¼ cup water
- 2 tablespoon tomato paste*
- 1 ½ tablespoon low FODMAP taco seasoning*
To make the taco shells
- 8 small gluten-free or corn tortillas
- ⅓ cup light cooking oil
Additions:
- lactose-free sour cream
- cheddar cheese
- green parts of spring onion
- cilantro
- lime juice
Instructions
To make the taco filling:
- Heat the garlic-infused oil in a large skillet over medium-high heat.
- Once heated through, add the ground beef and cook, breaking up into pieces, until browned, about 5 to 7 minutes.
- Add the low FODMAP taco seasoning and mix well. Add the tomato paste and water. Let it boil for 5 to 6 minutes. Then remove from the heat.
Make the taco shells (you can skip this step if using store-bought taco shells)
- Line the baking sheet with paper towels. Place a medium/large skillet over medium heat and add the light cooking oil.
- Once the oil is hot (350 ̊F on the thermometer), carefully place the tortilla and fry for 12-15 seconds until golden brown on one side. Flip over and use tongs to immediately fold in half. Fry for another 10-12 seconds per side or until golden brown, then use tongs to transfer the taco shell to the prepared baking sheet.
- Immediately sprinkle the taco shells lightly with kosher salt. If you open them a little and set them upside down to cool and drain on paper towels, they will stay open a little longer, making filling easier and you won't need a taco stand. Repeat with the remaining tortillas until all the shells are fried.
Assemble the tacos
- Fill the tacos with the meat filling and add your favorite toppings, I like adding cheddar cheese, lactose-free sour cream, a drizzle of lime, cilantro, and the green parts of spring onions
Emy says
These tacos were a winner with my family!