What taco sauce is low FODMAP?

Most traditional taco sauces contain garlic and onion, which aren’t Low-FODMAP. Look for brands labeled “onion and garlic-free,” or make your own with tomato paste, cumin, smoked paprika, and a splash of apple cider vinegar.

Can you eat tacos on a low FODMAP diet?

Absolutely! You can enjoy tacos on a Low-FODMAP diet by using gluten-free or corn tortillas, lean meat, and lactose-free cheese. Skip high-FODMAP ingredients like beans, onions, and sour cream, and instead use green onion tops and lactose-free yogurt. My Low-FODMAP Taco Casserole captures the same bold taco flavor while staying digestion-friendly.

Is McCormick gluten-free taco seasoning low FODMAP?

McCormick’s gluten-free taco seasoning is not certified Low-FODMAP since it can contain garlic and onion. Always check the ingredient label. If you’re unsure, making your own Low-FODMAP taco seasoning at home ensures safety and full flavor. Try my Homemade Low-FODMAP Seasoning Mix for a reliable, IBS-friendly option.

Does Taco Bell have anything low in FODMAP?

Taco Bell doesn’t have certified Low-FODMAP options, but you can modify certain items. Choose protein-based fillings like grilled chicken or beef, avoid beans, onions, and dairy, and request corn tortillas if available. However, homemade versions like this Low-FODMAP Taco Casserole are always safer and far tastier for FODMAP-conscious eaters.

Low-FODMAP Taco Casserole – 5 Proven Comfort-Food SecretsLow-FODMAP Taco Casserole – 5 Proven Comfort-Food Secrets

Description

All the cozy taco-night flavor in one gentle-on-the-gut bake. This Low-FODMAP Taco Casserole layers seasoned meat, gluten-free tortillas, and lactose-free cheese for a bubbly, satisfying dinner that reheats like a dream.

Ingredients

Scale

1 lb (450 g) lean ground beef or turkey
2 tbsp Low-FODMAP taco seasoning (onion- & garlic-free)
1 cup diced tomatoes (no onion/garlic) or strained tomatoes
1 tbsp tomato paste
1/4 cup water or Low-FODMAP broth
8 small corn tortillas (or certified gluten-free tortillas), quartered
2 cups (8 oz / 225 g) lactose-free shredded cheddar or Monterey Jack
1 tbsp garlic-infused olive oil
1/2 cup lactose-free sour cream or Greek yogurt, for serving
2 tbsp chopped green onion tops (green only)
1/4 cup Low-FODMAP salsa, for serving (optional)
Salt & pepper to taste

Instructions

Heat oven to 375°F (190°C). Grease a 9×9-inch (23×23 cm) casserole dish with garlic-infused olive oil.
Brown the meat in a skillet over medium heat, breaking it up, 5–7 minutes; drain excess fat.
Stir in Low-FODMAP taco seasoning; cook 30 seconds until fragrant.
Add diced tomatoes, tomato paste, and water; simmer 5 minutes to thicken. Season to taste.
Quarter tortillas. Spread a thin layer of meat mixture in the dish.
Layer tortillas over meat, then sprinkle lactose-free cheese. Repeat layers, finishing with cheese on top.
Cover loosely with foil; bake 15 minutes. Uncover and bake 8–10 minutes more, until melted and bubbly.
Rest 5–10 minutes so layers set.
Top with lactose-free sour cream or yogurt, green onion tops, and Low-FODMAP salsa if using.
Slice into 6 squares and serve.

Notes

Low-FODMAP tips: use green onion tops only; keep cheese lactose-free; choose taco seasoning with no onion/garlic; garlic-infused oil adds flavor without FODMAPs.

Texture tip: lightly toast tortillas before layering to reduce sogginess.

Make-ahead: assemble up to 24 hours in advance; bake just before serving.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Dinner
Method: Bake
Cuisine: Southwest

Nutrition

Serving Size: 1 square (about 1/6 of pan)
Calories: 380
Sugar: 3 g
Sodium: 620 mg
Fat: 20 g
Saturated Fat: 10g
Unsaturated Fat: 9 g
Trans Fat: 0g
Carbohydrates: 20 g
Fiber: 3g
Protein: 24g
Cholesterol: 85mg

Keywords: Low-FODMAP Taco Casserole, low FODMAP dinner, gluten-free taco casserole, lactose-free casserole