Our Low FODMAP Shrimp Tacos are packed with garlic and chile flavors, but are easy on the FODMAPs, so that you can enjoy your Mexican inspired food without a flare-up. The shrimp get a quick marination in our very own garlic-free Low FODMAP Chipotle Chiles in Adobo, so you do have to make that first. The garlic flavor comes from Low FODMAP Garlic-Infused Oil, made with vegetable oil. This is an easy and fun dinner that can be made in less than 30 minutes, with the ingredients on hand.
Chiles & FODMAPs
We have written an extensive article celebrating chiles, chillies and chile, in relation to the low FODMAP diet. Please give this article a read: All About Chile, Chili and Chilli & The Low FODMAP Diet.
Basically, you have to know your limits with capsaicin, which is a compound found in peppers that can be a digestive trigger for some people. This dish isn’t over-the-top spicy, but it has a little kick.
Let’s Look At Chipotle Chiles In Adobo Sauce
Are you familiar with chipotle chiles in adobo sauce? It is a prepared condiment usually found in a can alongside the Mexican ingredients in the supermarket. It is made from rehydrated chipotle peppers in a spicy, thick, very flavorful sauce. Sometimes recipes call for the peppers, sometimes the sauce and sometimes both. The problem is that the conventional kinds available for purchase contain a fair amount of garlic and are not low FODMAP.
In our pre-FODMAP days I used to use them a lot, so I knew I wanted to create a low FODMAP version. It is an easy enough to make condiment, and we do have our homemade low FODMAP recipe, but let’s chat a little about chipotle in general.
Chipotle are smoked, dried jalapenos. Pickled jalapenos have been lab tested by Monash and have been found to contain only traces of FODMAPs. We know that raw jalapenos have been approved of in recipes. Here is where the curious part comes in: if you look up dried chipotle peppers in the Monash app you will see that no low FODMAP serving size has been given. In fact, they are Moderate for FODMAPs at 1 teaspoon or 3 g. But, read on…
Trust Lab Testing
There are numerous lab tested and certified low FODMAP food products on the market – tested both Monash and FODMAP Friendly – that contain chipotle pepper. Some even feature chipotles as one of the main ingredients. So, what this tells us is that there is a low FODMAP amount of dried chipotles.
Our Chipotle Chiles In Adobo Sauce is a condiment used in small amount within various recipes. You will only be eating a small amount per serving. Pay attention to our serving size recommendation and of course, always eat to your tolerance.
Is Honey Low FODMAP?
Honey is low FODMAP in 1 teaspoon portion as lab tested and reported by Monash University. Again, it comes down to serving sizes. Please stick with them, at least initially, until you know your limits.
Garlic Flavor In Low FODMAP Cooking
The fructans in garlic and onions are what wreak havoc for so many folks – and I know some of you are afraid to try garlic-infused oils. Here’s the science. Fructans are water soluble and not oil soluble. The fructans CAN’T leach out into oil, but the garlic flavor can.
We have heard from numerous people that even if they react to commercially prepared garlic-infused oils, which 99% of the time rely on extracts and flavors, that they can tolerate homemade. We highly recommend that you try making some!
And, also, the commercially available oils are usually olive oil based. You want a vegetable oil based for this recipe and you can control that when you make your own. If you want to buy one, we love Tourangelle.
Buying Frozen Shrimp
We try to keep frozen shrimp on hand because they defrost in minutes and are a boon for last-minute dinners.
For this recipe, size is not as important as in other recipes, but don’t usually like very small ones. Any labeled medium or large are fine, somewhere around 25 or 30 per pound.
When shopping for frozen shrimp, there are a few things to look for:
Ask the person at the seafood counter or read labels. Make sure your shrimp are not treated with either sodium bisulfite, an industrial bleaching agent, or sodium tripolyphosphate (STP), a rehydrating agent. In addition, some foreign shrimp, which might be less expensive, might also be treated with antibiotics that are banned by the FDA. These additives affect flavor and texture negatively and are just not necessary.
Ingredients For Low FODMAP Shrimp Tacos
How To Make Low FODMAP Shrimp Tacos
Stir half of the Low FODMAP Chipotle Chiles in Adobo, honey and cumin together in a bowl, then add the shrimp and toss to coat. Season with salt. Let these sit for a few minutes while you prep the rest of the dish.
Stir the mayonnaise together with the remaining Low FODMAP Chipotle Chiles in Adobo and 1 teaspoon lime juice; set aside.
Toss the cabbage, scallion greens and remaining 1 teaspoon lime juice together in a small mixing bowl; set aside.
Toast your corn tortillas. You can either place them flat, one at a time, on the surface of a hot nonstick pan, flipping them one, or do what I do and hold them with tongs over an open flame (if you have a gas oven). Either way you just want them charred a little bit here and there. Keep warm while you cook the shrimp.
Heat the oil in a large skillet or wok over high heat. Add the shrimp and toss around just until opaque, which will only be a couple of minutes.
Divide shrimp amongst the tortillas, top with cabbage mixture, drizzle with mayo, garnish with cilantro and serve with extra lime wedges. EAT!
If you want to be prepared to make dinner quickly and easily – be prepared! Check out our article on 12 Essential Pantry Items, 10 Essential Low FODMAP Baking Items and 8 Essential Fridge & Freezer Items.
Want more quick and easy dinners? Check out our article, Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Low FODMAP Recipes for Busy Nights.
Low FODMAP Shrimp Tacos
Our Low FODMAP Shrimp Tacos are packed with garlic and chile flavors, but are easy on the FODMAPs, so that you can enjoy your Mexican inspired food without a flare-up. The shrimp get a quick marination in our very own garlic-free Low FODMAP Chipotle Chiles in Adobo, so you do have to make that first. The garlic flavor comes from Low FODMAP Garlic-Infused Oil, made with vegetable oil. This is an easy and fun dinner that can be made in less than 30 minutes, with the ingredients on hand.
Low FODMAP Serving Size Info: Serves 4; 2 tacos per serving
Ingredients:
- 2 tablespoons Low FODMAP Chipotle Chiles in Adobo divided
- 1 tablespoon honey
- ¼ teaspoon cumin
- 1- pound (455 g) medium or large shrimp, peeled and deveined
- Kosher salt
- ½ cup (113 g) mayonnaise
- 2 teaspoons lime juice, divided
- 2 cups (200 g) shredded green cabbage
- 1/4 cup chopped scallions, green parts only
- 2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 8 corn tortillas
- Cilantro stems with leaves
- 2 limes
Preparation:
-
Stir 1 tablespoon of the Low FODMAP Chipotle Chiles in Adobo, honey and cumin together in a medium sized bowl, then add the shrimp and toss to coat well. Season with salt. Let shrimp sit for a few minutes while you prep the rest of the components.
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Stir the mayonnaise together with the remaining Low FODMAP Chipotle Chiles in Adobo and 1 teaspoon lime juice. Taste a season with salt, if desired; set aside.
-
Toss the cabbage, scallion greens and remaining 1 teaspoon lime juice together in a small mixing bowl. Taste a season with salt, if desired; set aside.
-
Toast your corn tortillas. You can either place them flat, one at a time, on the surface of a hot nonstick pan, flipping them one, or do what I do and hold them with tongs over an open flame (if you have a gas oven). Either way you just want them charred a little bit here and there. Keep warm while you cook the shrimp.
-
Heat the oil in a large skillet or wok over high heat. Add the shrimp and toss around just until opaque, which will only be a couple of minutes.
-
Divide shrimp amongst the tortillas, top with cabbage mixture, drizzle with mayo, garnish with cilantro and serve with extra lime wedges. You are ready to enjoy your Low FODMAP Shrimp Tacos!
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- 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).
- 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.
- 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).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.
Nutrition
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.
5 stars!*****+. Outrageously delicious! These are going to be served once a week! And easy besides. Soooo good. Thank you!
🙂 We love these even during a busy work day! So quick to make.
I’ve been waiting so long to try this recipe and it did not disappoint!! Easy and delicious! Two thumbs up.
Thank you Beth, I need to get it into rotation again for my household!
I love this recipe so much! I got a tortilla press for Christmas, so I can make my own corn tortillas to use with it!
Oh Laura that is a NICE present! Keep having fun in the kitchen:)