Low FODMAP Turkey and Sweet Potato Chili (without beans)
When it comes to comfort food, chili often tops the list. The warm, hearty flavors and satisfying textures make it a favorite dish for many. However, if you follow a low FODMAP diet or prefer to avoid beans, traditional chili recipes may not be an option. But fear not! Low FODMAP Turkey and Sweet Potato Chili is a delicious twist on chili that will satisfy your chili cravings without beans.
Why You’ll Love This Recipe
- Low FODMAP, gluten-free, paleo, and gut-friendly!
- Full of rich flavors without the gas-causing vegetables!
- High in protein and fiber, making it satiating!
What is Low FODMAP Chili?
Low FODMAP chili is a variation of the classic dish that eliminates high FODMAP ingredients, such as beans, certain spices, onions, and garlic, that can cause digestive distress for some people. FODMAPs are a group of carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain.
By following a low FODMAP diet, people with irritable bowel syndrome (IBS) or other digestive disorders can manage their symptoms and enjoy flavorful meals without discomfort.
Nutritional Benefits of Low FODMAP Turkey Chili
Besides being low in FODMAPs, this Turkey Chili recipe has amazing nutritional benefits.
- It is high in protein, an essential nutrient for maintaining muscle mass and promoting satiety.
- It is a fantastic way to incorporate vegetables into your diet and will provide a wide range of vitamins, minerals, and antioxidants.
- Sweet potatoes are an excellent source of vitamin A, which is important for healthy vision and supporting immune function.
- Sweet potatoes are also high in vitamin C, an antioxidant that aids collagen production.
Ingredients
- Ground turkey: Lean ground turkey adds protein, providing a flavorful and healthy lean protein option. Feel free to use lean ground beef or chicken.
- Sweet potatoes: Sweet potatoes contribute a natural sweetness and hearty texture to the chili. They are rich in vitamins, fiber, and antioxidants.
- Bell pepper: The bell pepper adds a burst of color and a mild, sweet flavor to the chili. They are a good source of vitamins A and C.
- Zucchini: Adding zucchini gives the chili an extra boost of vitamins, minerals, and fiber.
- Diced tomatoes: Tomatoes provide the flavor base for the chili and are an excellent source of antioxidants.
- Low-sodium chicken broth: Serving as the liquid base, chicken broth, or stock enhances the overall flavor of the chili. Low-sodium broth is a heart-healthy option. Check the ingredients of your broth or stock for high FODMAP ingredients such as onions or celery. Swanson unsalted chicken stock is low in FODMAPs!
- Tomato paste: The tomato paste helps to intensify the tomato flavor and increase the thickness of the chili.
- Cumin: An earthy, warm spice, cumin is one of the essential seasonings in chili.
- Smoked paprika: If you love a slightly smoky flavor to your chili, using smoked paprika is a perfect ingredient.
- Oregano: Oregano is not only a delicious herb, but it also has gut health benefits!
- Salt and pepper: Add salt and pepper to taste to bring out the flavors of the other ingredients.
- Fresh spinach: Spinach adds a nutritional boost and wilts into the chili easily.
- Green onions: Green onions are low FODMAP friendly and give a fresh oniony flavor without digestive issues.
Step-By-Step Instructions
Step One: In a large pot or Dutch oven, brown the ground turkey over medium heat until cooked through.
Step Two: Add the diced sweet potatoes, bell pepper, and zucchini. Then cook for 5 minutes until vegetables are slightly softened.
Step Three: Stir in the diced tomatoes, chicken broth, tomato paste, cumin, smoked paprika, oregano, salt, and pepper.
Step Four: Bring the chili to a simmer and let it cook for about 15 to 20 minutes or until the sweet potatoes are tender.
Step Five: Add the chopped spinach and cook for an additional 2 to 3 minutes until the spinach is wilted.
Step Six: Serve the chili hot in individual bowls and garnish with chopped green onions. Other low FODMAP chili topping options include shredded cheddar cheese and sour cream (up to 2 tablespoons or 1.4 ounces).
Serving Suggestions
Once your low FODMAP turkey chili is ready, it’s time to get creative with some toppings and pairing options. Here are some serving suggestions to enhance your chili experience:
- Cornbread: A classic pairing with chili, cornbread adds a touch of sweetness and a crumbly buttery texture. Cornbread is low in FODMAPs, up to 1 slice per meal or 35 grams.
- Avocado: If you love avocado but have been avoiding it on the low FODMAP, it is actually low in FODMAPs, up to ⅛ of an avocado or 30 grams. Avocado adds a cool, creamy contrast to chili’s warm and spicy flavors. And they also provide healthy fats and a boost of potassium.
- Lactose-free plain yogurt: Plain Greek yogurt is a high-protein substitute for sour cream. Add a dollop of plain lactose-free yogurt to your chili for a creamy addition and a low FODMAP option.
Storage Instructions
Put the chili into the refrigerator in an airtight container within two hours of cooking. Chili can last up to 3 to 4 days in the fridge.
You can also freeze chili in airtight containers or freezer bags. Eat within 3 to 6 months.
More Low FODMAP Recipes!
Turkey and Sweet Potato Chili
Ingredients
- 1 tablespoon olive oil
- 1 pound ground turkey, 93% lean
- 2 cups sweet potatoes peeled and diced, about 2 potatoes
- 1 red bell pepper diced
- 1 zucchini diced
- 28 ounces canned diced tomatoes
- 2 cups unsalted chicken stock Low FODMAP, such as Swanson unsalted chicken stock
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 cups fresh baby spinach chopped
- 1 green onion chopped for garnish
Instructions
- Heat olive oil in a large pot or Dutch oven and brown the ground turkey over medium heat until cooked through.
- Add the diced sweet potatoes, bell pepper, and zucchini. Cook for 5 minutes until the vegetables are slightly softened.
- Stir in the diced tomatoes, chicken stock, tomato paste, cumin, smoked paprika, oregano, salt, and pepper.
- Bring the chili to a simmer and cook for about 25-30 minutes or until the sweet potatoes are tender.
- Add the chopped spinach and cook for 2-3 minutes until the spinach is wilted.
- Add extra salt and pepper to taste, if needed and serve hot, garnished with chopped green onions. Other low FODMAP chili topping options include shredded cheddar cheese and sour cream (up to 2 tablespoons or 1.4 ounces).
The best chili you will ever eat.
I’m glad you loved it!