Recipes | Dinner Recipes

Low FODMAP Hard Shell Tacos

GFEZQ

This post may contain affiliate links. Please see our disclosure policy for details.

We love tacos! Soft-shell, hard shell, beef, turkey, we love them all! This is our Hard Shell Taco recipe, with variations for poultry and beef. The recipe features lab-tested, certified low FODMAP products from Gourmend. They have Organic Chicken Bone Broth and Organic Beef Bone Broth, Low FODMAP Taco Seasoning and several other seasonings! They make cooking low FODMAP easy – and delicious.

hard shell tacos on plate with Gourmend Taco Seasoning jar

What Makes a Taco, a Taco?

Great question. Some folks will say they have to have a hard shell tortilla; others are soft tortilla fans. As far as filling? Well, you can find everything and anything, from shrimp to pork, chicken to beef, and even vegetarian and vegan.

closeup of hard shell tacos on green plate.
They might be messy to eat, but we say, bring it on!

In fact, we love making tacos with leftovers! But this recipe is all about a classic ground beef or turkey hard shell taco.

Tacos Are Quick & Easy

This taco is meant to be a simple weeknight taco, that you can whip up in a flash. The key is to have the pantry products on hand that you need. Take a look at Gourmend’s site and make an order! We used their broth and seasonings.

Gourmand Broth.
Photo credit: Gourmend. If you choose to use chicken or turkey for your taco, use the chicken broth. For ground beef, use their beef broth.

This recipe is highlighting their broths and their Taco Seasoning and Garlic Scape Powder, but grab some of their garlic and onion seasonings as well, like the Garlic Chive Powder. All lab tested, and all certified low FODMAP by Monash University.

How To Make These Tacos

Get organized! Everything comes together quickly but you have to be organized. Note that the recipe calls for shredded cabbage, lettuce and carrots, for instance, so have those ready to go.

Position oven rack to the middle of the oven. Preheat oven to 300°F (150°C). Wrap hard tortilla shells in aluminum foil and place in oven while you make the filling.

For the Taco Filling:  Heat vegetable oil based Garlic-Infused Oil in a large skillet over medium heat. Add ground turkey, chicken or beef and cook until just beginning to brown, then add Gourmend Low FODMAP Taco Seasoning and Gourmend Garlic Scape Powder.

Gourmend Taco Seasoning.

Keep breaking up the protein and tossing around until everything is blended and the protein is about halfway cooked through; this will just be a few minutes.

ground turkey and Gourmend Taco Seasoning.
We used ground turkey for the taco filling in these images.

Add the chopped scallions and bell pepper and continue to sauté for a minute.

Taco filling being cooked.

Then stir in tomato paste and broth and continue to cook until protein is cooked through. Adjust salt and pepper to taste; keep warm.

For the Toppings: Toss together the cabbage, lettuce and carrots.

Taco topping tossed in bowl.

Stir in sour cream or yogurt, cilantro, lime juice, and sugar. Season to taste with salt and pepper.

folding creamy ingredients into slaw in bowl.

Assembly: Fill warmed taco shells with taco filling and toss with cabbage slaw, diced avocado and crumbled cheese. Offer low FODMAP salsa on the side and dig in!

hard shell tacos on plate with cheese, closeup.

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. Monash University lab testing reports that avocado is low FODMAP at 30 g, or what they call “an eighth of an avocado”; this volume amount means nothing, BTW. Avocados can vary from 3-ounces (85 g) a piece to over 2-pounds (910 g). GO BY WEIGHT – and the weight is for flesh only. Their details state that the avocados they tested contain sorbitol. FODMAP Friendly lab testing initially reported that avocados had a low FODMAP “Pass” at 120 g (4.23-ounces). The details stated that avocados tested contained mannitol, fructans and some excess fructose. FODMAP Friendly recently re-tested both ripe Hass avocado and unripe Hass avocado. The lab testing reports that both ripe and unripe get a “Pass” at 80g (2.82 ounces). Their details state that both the ripe and unripe avocados were low in all FODMAP groups, and in fact both ripe and unripe have a max low FODMAP serving size, as determined in the lab, to be 1000 g (that is not a typo). PLEASE read our article, Is Avocado Low FODMAP?
  • Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (¾ cup) and Red cabbage is low FODMAP in amounts of 75 g (¾ cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (½ cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup). 
  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
  • Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
  • Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g. Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g. Obviously these numbers are all over the place. Don’t fret. Simply use any of these numbers as a place to begin your exploration of FODMAPs. Also refer to our article on why these numbers differ.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

hard shell tacos on plate with Gourmend taco Seasoning.
Send This Recipe to Me!
Enter your email to have this sent to your inbox and we will send you fresh recipes weekly!
By sending this message, I accept FODMAP Everyday’s
Terms and Privacy Policy.
hard shell tacos on plate with Gourmend Taco Seasoning jar
5 from 1 vote

Low FODMAP Hard Shell Tacos

We love tacos! Soft-shell, hard shell, beef, turkey, we love them all! This is our Hard Shell Taco recipes, with variations for poultry and beef. The recipe features lab-tested, certified low FODMAP products from Gourmend. They have Organic Chicken Bone Broth and Organic Beef Bone Broth, and Low FODMAP Taco Seasoning! They make cooking low FODMAP easy – and delicious.

Low FODMAP Serving Size: makes 8 tacos; 2 tacos per serving; 4 servings.

Makes: 4 Servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Author: Dédé Wilson

Ingredients:

Tacos & Filling:

Toppings:

  • 1 cup (94 g) shredded green cabbage
  • 1 cup (45 g) shredded Iceberg lettuce
  • 1 medium carrot, peeled and grated
  • ¼ cup (60 g) lactose-free sour cream or lactose-free plain yogurt
  • ¼ cup (8 g) chopped cilantro
  • 2 tablespoons freshly squeezed lime juice
  • Pinch of sugar
  • Kosher salt
  • Freshly ground black pepper
  • 120 g diced avocado
  • ¼ cup (30 g) crumbled cotija, or other low FODMAP cheese, such as cheddar or Monterey Jack
  • Low FODMAP salsa

Preparation:

  1. Position oven rack to the middle of the oven. Preheat oven to 300°F. Wrap hard tortilla shells in aluminum foil and place in oven while you make the filling.
  2. For the Taco Filling: Heat vegetable oil based Garlic-Infused Oil in a large skillet over medium heat. Add ground turkey, chicken or beef and cook until just beginning to brown, then add Gourmend Low FODMAP Taco Seasoning and Gourmend Garlic Scape Powder and keep breaking up the protein and tossing around until everything is blended and the protein is about halfway cooked through; this will just be a few minutes.

  3. Add the chopped scallions and bell pepper and continue to sauté for a minute, then stir in tomato paste and broth and continue to cook until protein is cooked through. Adjust salt and pepper to taste; keep warm.
  4. For the Toppings: Toss together the cabbage, lettuce and carrots. Stir in sour cream or yogurt, cilantro, lime juice, and sugar. Season to taste with salt and pepper.

  5. Assembly: Fill warmed taco shells with taco filling and toss with cabbage slaw, diced avocado and crumbled cheese. Offer low FODMAP salsa on the side and dig in!

Notes:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. Monash University lab testing reports that avocado is low FODMAP at 30 g, or what they call “an eighth of an avocado”; this volume amount means nothing, BTW. Avocados can vary from 3-ounces (85 g) a piece to over 2-pounds (910 g). GO BY WEIGHT – and the weight is for flesh only. Their details state that the avocados they tested contain sorbitol. FODMAP Friendly lab testing initially reported that avocados had a low FODMAP “Pass” at 120 g (4.23-ounces). The details stated that avocados tested contained mannitol, fructans and some excess fructose. FODMAP Friendly recently re-tested both ripe Hass avocado and unripe Hass avocado. The lab testing reports that both ripe and unripe get a “Pass” at 80g (2.82 ounces). Their details state that both the ripe and unripe avocados were low in all FODMAP groups, and in fact both ripe and unripe have a max low FODMAP serving size, as determined in the lab, to be 1000 g (that is not a typo). PLEASE read our article, Is Avocado Low FODMAP?
Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (¾ cup) and Red cabbage is low FODMAP in amounts of 75 g (¾ cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (½ cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g. Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g. Obviously these numbers are all over the place. Don’t fret. Simply use any of these numbers as a place to begin your exploration of FODMAPs. Also refer to our article on why these numbers differ.
Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner & Lunch, Main Course
Cuisine: American, Tex-Mex

Nutrition

Calories: 478kcal | Carbohydrates: 27g | Protein: 37g | Fat: 26g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 62mg | Sodium: 230mg | Potassium: 512mg | Fiber: 5g | Sugar: 5g | Vitamin A: 215IU | Vitamin C: 3mg | Calcium: 32mg | Iron: 2mg

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.