Robin and I both have interesting backgrounds that you can read about in our bio pages, but there are just some things that didn’t get mentioned (a LOT of things, actually), but one that we can share is the fact that we ran a Hot Food, Hot Jazz Festival 8 years in a row here in New England – and it included a sanctioned chili cook-off. So we know a little bit about chili.
For our friends following the low FODMAP diet, this is our first low FODMAP version – our Low FODMAP All Beef Chili! A one-pot, spicy wonder! Pull out your Dutch oven and go!
Did you know that true chili does not contain beans?
Well, at least according to the Chili Appreciation Society International, (CASI). Our annual event featured a CASI approved contest, which meant that the winner could go to the finals in Terlingua, Texas for the World Championships – we are talking serious chili people here, folks!
Based On Award Winning Low FODMAP All Beef Chili
While we haven’t actually won any awards with this chili, it is based upon the recipe created by Wick Fowler that did win one year at the World Championships!
IF you want to add beans for the non-FODMAPers, go ahead (we will just pretend we are not party to this).
Cornmeal As Thickener
This one-pot all beef chili is rich with flavors from smoked paprika, oregano, onion infused olive oil and cumin and spicy from chipotle chile peppers and cayenne chile peppers. It freezes well, you can easily adjust the heat level, and there is something here for everyone.
Wick used masa flour (a very fine corn flour) to thicken his chili, but I have found that finely ground yellow cornmeal works just as well and is easier to find.
Serve our Low FODMAP All Beef Chili with rice, Cornbread, or how about Pumpkin Biscuits? Or, how about Pumpkin Cornbread, if you can’t make up your mind LOL.
Let’s Talk About Ground Beef For Your Low FODMAP Chili
We have chosen to use chunks of chuck roast that we grind ourselves. But you can absolutely use store bought ground beef.
Fit a food processor with a metal blade. Add the meat in batches and pulse on and off until coarsely ground (a little coarser than the ground meat that you typically buy).
Our favorite source for grass-fed and grass-finished humanely raised chuck roast and ground beef is Butcher Box. And if you sign up right now you can get “free ground beef for life”Shop ButcherBox today and new members receive 2 lbs of ground beef in every box for the lifetime of their membership!
A Note About Chilli Powder
OK folks, let’s talk chiles, chili and all things chilli. In the U.S. we use the spelling “chile” when we are referring to the various raw chile peppers, of which there are many, from sweet to blistering hot.
Again, in the U.S, we use the term “chili” when we are talking about a dish such as this recipe. We do not tend to use the spelling that Monash University and Australians do, which is “chilli” and they use it in reference to the vegetables as well as dried, powdered spice.
In American, by the way, “chili powder” is a blend of pepper(s), cumin and usually garlic, in addition to other spices. In Australia, “chilli” powder can be pure dried ground hot peppers or it can also be a blend, hence there can be some confusion.
We have had communication with Monash University about what “chilli powder” they tested and is reflected in the app and they have said it is pure ground red Serrano chile, which we cannot source.
Monash has also now tested ground chipotle chile powder and found it to be moderate for fructose in amounts of 1 teaspoon. We use it in smaller amounts and have found it to work quite well, taste and digestive-wise, for many.
We have opted to suggest a blend of ground chipotle pepper and cayenne pepper, both of which are easy to find.
You may want to read “All About Chile, Chili & Chilli & The Low FODMAP Diet”
Toppings Galore for Low FODMAP Chili
You can also offer toppings, such as grated cheddar cheese, scallion greens, lactose-free sour cream, tomatoes, bell pepper, shredded lettuce or cabbage or other low FODMAP ingredients – in low FODMAP amounts of course.
This Chili recipe is gluten-free and lactose-free! Just be sure to follow the low FODMAP serving portions in the instructions.
Brush up on FODMAP Stacking, to be sure.
And, BTW, even 30 grams of avocado are low FODMAP and acceptable even during your Elimination phase. Check out our article Is Avocado Low FODMAP?
Spicy Food Is NOT for Everyone
Speaking of spices, some folks find spicy food to be an IBS trigger.
If you know this is true for you, then this dish might not be a great choice – or, simply use far less of the ground chipotle powder and cayenne pepper.
Looking for More Chili Recipes?
Low FODMAP Tempeh Lentil Chili with Butternut Squash. – Vegan!
Low FODMAP Chili Mac and Cheese – Comfort Food Pairing!
Low FODMAP Turkey Chili with Winter Squash & Beans – Lean and lighter but just as flavorful!
Mile High Low FODMAP Chili Nachos with Avocado Crema– this is what to do with your chili leftovers!
Low FODMAP All Beef Chili
Our Low FODMAP All Beef Chili is easy to make in one pot and as spicy and satisfying as any you can make – IBS friendly or otherwise!
- 4 pounds (1.8 kg) boneless chuck roast, cut into chunks (see Tips)
- 2 tablespoons Garlic-Infused Oil, made with vegetable oil or purchased equivalent
- 1 small white or yellow onion, peeled and quartered
- 1/2 cup (36 g) finely chopped leeks, green parts only
- 1/2 cup (32 g) finely chopped scallions, green parts only
- 1 tablespoon ground chipotle powder
- 2 tablespoons ground cumin
- 2 teaspoons paprika
- 2 teaspoons smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- 1/2 teaspoon cayenne
- 1/2 teaspoon freshly ground black pepper
- 2 cups (490 g; 470 m) tomato sauce; make sure it does not contain any onion or garlic – many of them do!
- 3 to 4 cups (720 ml to 960 ml) water
- 1/4 cup (35 g) fine ground yellow cornmeal
Fit a food processor with a metal blade. Add the meat in batches and pulse on and off until coarsely ground (a little coarser than the ground meat that you typically buy). Scrape into a bowl and set aside; repeat until all the meat is ground.
Heat the oil in a large, heavy Dutch oven (such as a 6 quart) over medium heat and add onions. Sauté for about 3 to 5 minutes, stirring often, or until onions begin to soften, but do not brown. Remove all onion pieces from the oil and discard. This is vital in order to keep this recipe low FODMAP. Now add the leek and scallion greens to the oil and sauté for about 2 to 3 to 5 minutes, stirring often, or until softened but not browned.
Stir in the meat, coating with the oil and leek/scallion mixture and cook for several minutes until browned, stirring often.
Stir the chipotle powder, cumin, paprika, smoked paprika, oregano, salt, cayenne and pepper into the meat mixture. Now stir in the tomato sauce and 3 cups (720 ml) of water to combine. Cover, adjust heat to a low simmer and cook for about 1 hour to 1 hour and 15 minutes, stirring occasionally making sure it does not burn, adding additional water if necessary. Check liquid level and meat doneness. The meat should be tender and there should be some liquid, but it should not be soupy. Simmer a bit more if needed. Taste chili, adjust salt and pepper if desired and add cayenne if you want more heat.
Place cornmeal in a small bowl. Use a ladle to remove some cooking liquid and add it to the cornmeal, stirring to make a paste. Add this to the chili and stir in to distribute. Simmer covered for 10 more minutes to thicken chili. Chili is ready to serve, but we think it is even better on days 2 or 3. Cool to room temperature and either refrigerate in airtight containers for up to a week or freeze up to a month. (Defrost in refrigerator overnight). Reheat on stovetop over low heat.
- You can use ground beef instead of grinding your own. If you like.
If You Can Tolerate
- Fructans: If you have passed the fructan onion challenge you can add 1 to 2 tablespoons of chopped red, yellow or white onion as garnish, if you like. Note that for some folks cooked onions can be fine, while raw will still upset their tummy – or vice versa! Know your tolerances.
- Polyol: If you have passed the sorbitol challenge, you can garnish the top of your chili with extra diced avocado.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Tell Us What You Think
23 comments for “Low FODMAP All Beef Chili”
Made this for dinner last night, and it was a big hit! I ended up sauteeing the onions I removed from the oil with some kidney beans and served them on the side. That way, the onions didn’t go to waste and the family members who don’t need to eat Low FODMAP got some beans in their chili (which they love), too. But the chili was delicious all on its own! And very spicy!!! Sorry, I forgot to take a picture, and it is all gone now (my daughter ate the little bit that was leftover for lunch today)!
LOVE your creative streak! This is exactly what we hope for FODMAPers at home – that our recipes will be a springboard to THRIVING on this diet and enjoying food!
Is this low fodmap since it has onion?
Hi Kristen. The onion is sautéed in oil ONLY and then ALL pieces are removed. This makes the recipe low FODMAP. The fructans in onion (and garlic) are not oil soluble, which is why you can make and use garlic or onion-infused oil. You can read more in those recipes, which are linked.
I can’t have corn. Any suggestion to thicken the chili if I don’t use cornmeal?
You could just leave it out and cook down to the thickness you like. Or use a tad less sauce.
For something really rich and yummy serve this on top of low FODMAP macaroni and cheese!
We actually have a ChiliMac recipe coming up soon (May 5 2020)! Love you being creative – just watch your FODMAP loads when altering (or combining) recipes.
Oh, a resounding two thumbs up!
Sign me up for anything with smoked paprika. I cut the recipe in half since it’s just me and I didn’t want 12 servings. I was feeling snack-ish so I used maybe a 1/3 of one serving size and dolloped it over tortilla chips. I sprinkled on sliced black olives (5), sliced scallion greens, and rough-chopped pickled jalapenos. Then topped them with one ounce each of aged cheddar and Monterey Jack cheeses over top. I kept the amounts very small… even smaller than the serving sizes on the Monash App. Also, I made sure the cheeses were both 0g carbohydrates. I’m not certain yet about the whole FODMAP load thing so this was my attempt to be careful and still enjoy “nachos”. I had this for dinner three nights in a row and was able to tolerate the combination. The remaining chili went in the freezer for future adventures. I can’t wait to try the FODMAP Everyday “mile-high” nacho recipe that features an avocado crema!
AS usual, Barbara, you are hitting it out the park with your enthusiasm, natural cooking ability and with your well-earned hard work at understanding the diet. Being a “real” chili maven, I, too, love the beefiness of this dish. Hope you do get to enjoy the nachos!
Living in Texas, we can easily find masa flour. Would I use the same amount of it as is called for with the cornmeal?
I don’t eat beef. Would this work for ground turkey? Also, couldn’t I just use shallot-infused oil instead of sauteeing the onion and eliminating it? I’d also probably throw in some hinge powder and Gourmend chive powder.
All of your suggestions sounds great. We also have a turkey chili.
How much ground beef would you use if you buy it already ground?
Go by weight.
I have ant to know why one of the ingredients is yellow onions when clearly onions are not on the low fodmap diet
Please read the recipe: “Heat the oil in a large, heavy Dutch oven (such as a 6 quart) over medium heat and add onions. Sauté for about 3 to 5 minutes, stirring often, or until onions begin to soften, but do not brown. Remove all onion pieces from the oil and discard. This is vital in order to keep this recipe low FODMAP.” This is essentially making onion-infused oil on-the-fly. Rest assured that our recipes are developed by a professional recipe developer who is trained by Monash University and accredited by FODMAP Friendly as a FODMAP educator. We think you will love this chili!
Thank you so much making these recipes. Could you add garlic pieces at the same time as the onion and make your own garlic and onion infused oil for the recipe? (If all pieces of garlic are removed after)
Yes you can. You can sauté garlic and onion together in oil as long as NOTHING else goes in the pot before you remove all the solids.
I have to say that it felt weird handling onion; just reminds me that I do not miss crying. The family certainly appreciated the unused onion which I kept aside, back into their chili it went. I also made this with Dédé’s vegan cornbread which tasted delicious in spite of my subs; it was moist, tasty and absolutely complements this dish, and for that Dédé, I thank you immensely.
Now this chili beef was out of this world. Followed the recipe save for the cayenne as my smoked paprika was also a hot one. The depth of flavor was out of this world. I also added 1.5 tbsp of Dutch cocoa powder (a little secret ingredient which you can’t taste) to enhance the dark smokiness of the paprika and chipotle. I of course made sure that fodmap levels were safe when I added the cocoa powder.
My family loved this cheese topped chili beef, as well as the cornbread. I have plans for the chili later on in the week for some nachos (just can’t wait). I have to admit that this is one of the best chilis I have ever tasted. I will definitely revisit this beautiful recipe as chili and spice always has a place in my heart. Thank you so much (my family thanks you too!).
Seeing that it is the 90s here, it will be a few months before I make this chili again – but you know I will! It is a crowd pleaser – and we love the tweaks you made. It is always so gratifying to see folks who like to cook be able to strut their stuff in the kitchen and still stay low FODMAP.