Thursday, May 1, 2014

Low-FODMAP Taco Seasoning & Crock Pot Chicken Tacos

Crock Pot Chicken Taco Meat  /  Delicious as it Looks

Cinco de Mayo is coming up and while I love Mexican food, it's needless to say that I don't eat it very often because of all the tummy-upsetting tomatoes, peppers and spices. However, I do like a good taco every now and then. I came up with my own low-FODMAP taco seasoning that works for both chicken and beef. See my recipe at the bottom of this post!

Low-FODMAP Taco Seasoning  /  Delicious as it Looks

The slow cooker works great for making chicken tacos. The low, slow method makes the chicken so tender and easy to shred. This recipe for Crock Pot Chicken Taco Meat from calls for chicken breasts, but I think next time I will try chicken thighs. I find that they tend to stay more moist in the slow cooker.

Crock Pot Chicken Taco Meat  /  Delicious as it Looks

I talked about chili powder in my Grilled Mexican Lime Chicken blog last week, how to be sure to get ancho chili powder without any onion and garlic to keep it low-FODMAP. This is assuming that you can tolerate chili powder of course. So far I think I can tolerate chili powder in small to moderate amounts, like this recipe. (I found plain ancho pepper in a packet in the produce department. You may have to consult with a grocery store clerk to locate its whereabouts.) Salt, pepper, cumin and oregano round out the seasonings. Instead of onion, I used dried chives to add onion flavor. You could also add just the green parts of green onions to your meat while it cooks to add some more onion flavor.

Taco Shell and Wrap Options

Gluten-Free and Low-FODMAP ideas for taco shells abound. You can serve tacos on 100% corn tortillas, hard or soft. There are also a number of gluten-free soft tortillas. I've tried La Tortilla Ivory Teff Wraps and they are very good (warning - La Tortilla Ivory Teff Wraps contain honey - not for the elimination phase of the diet). Personally, I have been eating taco salads. Just a bed of romaine lettuce topped with the meat and toppings. I'm not eating dairy right now, but I usually eat my taco salad with shredded cheddar, a small dollop of sour cream, olives and a little fresh diced tomatoes. You could also serve the meat on rice. Or you could use big lettuce leaves as the taco shell. There are a lot of possibilities, so have fun experimenting!

Crock Pot Chicken Tacos  /  Delicious as it Looks

Crock Pot Chicken Taco Meat
Low-FODMAP, Gluten-Free
serves 8


1 lb. boneless, skinless chicken breasts
3 tablespoons taco seasoning
   (try my Low-FODMAP Taco Seasoning - see recipe below)
1 cup chicken broth

  1. Place the chicken breasts in the crock pot. Combine the taco seasoning and chicken broth and pour over top of the chicken.
  2. Cover and cook on low for 6 to 8 hours.
  3. Shred chicken with two forks and serve in the flavorful juices if desired.
  4. See my ideas above for how to serve this meat.


Low-FODMAP Taco Seasoning  /  Delicious as it Looks

Low-FODMAP Taco Seasoning
Low-FODMAP, Gluten-Free
makes 4 tablespoons total


2 tablespoons pure ancho chili powder*
1 tablespoon dried chives
2 teaspoons cornstarch or other starch flour
1 1/2 teaspoons salt
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon ground black pepper


Combine all ingredients and use as directed.

To make beef tacos, brown 1 lb. ground beef and drain grease. Add 2 tablespoons of the seasoning mix and 3/4 cup water. Simmer until thickened and bubbly. Ground chicken or turkey may be used instead. For a richer flavor, try using my Low-FODMAP Beef Broth instead of water.

This seasoning mix recipe can be easily multiplied and stored in an airtight container. Just measure out 2 tablespoons of the mix per one pound of meat!

* Make sure the chili powder does not contain garlic or onion. I have found pure ancho chili powder at Target in the Archer Farms brand. Some people are sensitive to spicy foods, so use only as tolerated. Paprika is a good alternative to chili powder in this recipe if you are unable to tolerate or find pure chili powder.

Update 5/4/14: I apologize, I had the proportions of my meat to seasonings mixed up. One recipe of seasoning mix is enough to make 2 lbs. of ground beef tacos. Sorry if there was any inconvenience!
Update 1/12/16: Note added about ancho chili powder.
Update 5/4/16: Chili powder was recently tested by Monash and is low in FODMAPs for a one- teaspoon serving size.


  1. Cook chicken and seasonings/broth on high for 3 hrs, then tear up chicken and cook on low for 1 hour.. if not less.. I love my crockpot...:) j

    1. Thanks for the tip! I love my crock pot too. :)

  2. I used to eat La Tortilla Ivory Teff tortilla's back when I was just gluten free, and didn't know I had a fructose malabsorption. I went to get them recently and I was afraid because I noticed they have honey in them. It's one of the last ingredients, but there are few ingredients. Was wondering if you've eaten them lately and had any troubles?
    Thinking it's probably not worth the risk, huh?
    I eat corn tortillas for this recipe, but was just wanting a good wrap for lunches and such. A salad on the go type thing. And most wraps kind of fall apart. Have you found a different wrap that holds together?

    Thanks a bunch...wendy

    1. Sorry about that! I didn't realize the teff wraps have honey. I haven't bought any in quite a while (maybe they changed the recipe? or I'm remembering wrong?). I guess it all depends on your tolerance level. If you are testing new foods, you could try it and see how you react. The only other type of wrap I can think of is Food For Life brown rice wraps (found in the freezer section of natural foods stores).