Recipes | Dinner

Low FODMAP Sweet Potato Tacos with Black Beans

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Our Low FODMAP Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the images. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. And if you use a vegan yogurt for the crema, they are easily made vegan!

side overhead view of low FODMAP sweet potato tacos with black beans_

Inspirational Tacos

Our friends at Fody brought my attention to similar tacos at Ambitious Kitchen, and in fact, I developed a version for Fody, which you can see on their site. That one takes advantage of Fody products like their Taco Sauce and Taco Seasoning.

I knew I wanted to come up with a from-scratch version for us because they are just THAT GOOD and I want you to be able to make them anytime!

Front view Closeup of low FODMAP sweet potato tacos with black beans_

Ingredients For Low FODMAP Sweet Potato Tacos with Black Beans and Avocado Lime Crema

The ingredients are very basic, but let’s highlight a few of the more important ones:

Are Sweet Potatoes Low FODMAP?

Our tacos use a combination of no FODMAP potatoes and low FODMAP sweet potatoes. Did you think sweet potatoes were high FODMAP? They actually have low FODMAP serving sizes!

Monash University has lab tested sweet potatoes. They are low FODMAP at ½ cup portions of 75 g. That is a nice size serving size! But maybe not enough to fill our tummies in these tacos, so I have combined them with no FODMAP potatoes for bulk and additional flavor.

By combining these two kinds of potatoes, cut into small cubes with Low FODMAP Garlic-Infused Oil and spices and roasting in a hot oven, their part of the filling is easily made.

Closeup of low FODMAP sweet potato tacos with black beans and jalapeno

Let’s Talk About Garlic-Infused Oil

If you spend any time around here, you know I have a pet peeve. When I am cooking Indian food or Asian or Tex-Mex, as with this recipe, I often want garlic but not the flavor of olive oil! Please use Low FODMAP Garlic-Infused Oil made with vegetable oil. It will best allow the cumin and oregano and chiles shine in this dish. If you don’t want to make your own, we suggest Tourangelle. I always have a few in our Test Kitchen pantry.

Horizontal image of low FODMAP sweet potato tacos with black beans and Avocado Lime Crema

Use Canned & Drained Black Beans

Beans are a fantastic protein source for everyone and especially for vegetarians and vegans. Monash University and FODMAP Friendly have lab tested many types for FODMAP levels, so we do have great primary resources for understanding what we can try.

FODMAP Friendly gives them a “Fail” at ½ cup (150 g) and we do not know if they were canned, whether they were drained or whether they were cooked from dry. Monash tells us that canned, drained black beans are Green Light low FODMAP at 40 g or about ⅙ cup. This might not sound like a lot, but it does allow us to incorporate them into dishes, such as these Low FODMAP Sweet Potato Tacos with Black Beans. Our serving size comes down to 35 g per serving.

Front shot of low FODMAP sweet potato tacos with black beans and Avocado Lime Crema

Choose Your Tortillas Wisely

Some brands of corn tortillas are softer and more “foldable” than others. Also, freshness counts; the fresher the more pliable they are. You might have to try a few brands to see which ones work best for you.

Also, Monash has lab tested corn tortillas that contain gums, as well as those that do not, and both have low FODMAP serving sizes. Corn tortillas that do contain guar gum, as an example, might be more flexible and worth a try.

This article reviews many brands and discusses their levels of flexibility.

Closeup of low FODMAP sweet potato tacos with black beans and Avocado Lime Crema on white plate

How To Make Low FODMAP Sweet Potato Tacos with Black Beans

First step is to cube the potatoes and sweet potatoes and toss with spices, herbs and Garlic-Infused Oil.

making black bean and potato tacos

Then scatter them out on a sheet pan in an even layer and roast in a hot 400°F (200°C) oven until tender and a bit crisp around the edges.

potatoes ready to roast on sheet pan

While the potatoes are roasting, you can make your bean/cabbage filling and your Avocado Crema. Below you can see the simple combo of drained, canned black beans, sliced red cabbage and cilantro. Once the potatoes are done, they will be combined with this mixture.

making cabbage and bean filling

For the Avocado Lime Crema, you can use a food processor or a bender. I prefer a blender for a super smooth sauce. Here is a peek down into the blender carafe. Simply add enough water to create a fluid, flowy texture.

avocado lime crema in blender carafe

I put the sauce into a squirt bottle to drizzle on top of our tacos! But you could drizzle from a spoon.

Can I Make These Vegan?

These Low FODMAP Sweet Potato Tacos with Black Beans can easily be made vegan. The only non-vegan part of the recipe is the Avocado Lime Crema. I use lactose-free yogurt, but you can use whatever LOFO vegan yogurt you like, perhaps almond milk based or coconut milk based. Go for it!

Eat Fish?

 If you do eat fish, or more specifically shellfish, try our DF and GF Shrimp Tacos.

side overhead view of low FODMAP sweet potato tacos with black beans_
5 from 2 votes

Low FODMAP Sweet Potato Tacos with Black Beans

Our Low FODMAP Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the images. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. If you use a vegan yogurt for the crema, the dish will be vegan.

Low FODMAP Serving Size Info: Makes 4 Servings; 8 tacos; 2 tacos per serving

Makes: 4 Servings
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Author: Dédé Wilson

Ingredients:

Potato Filling:

  • 8- ounces (225 g) peeled sweet potatoes, cut into small cubes
  • 8- ounces (225 g) peeled white potatoes, cut into small cubes
  • ¼ cup (60 ml) tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • ¾ teaspoon cumin
  • ½ teaspoon dried oregano
  • ¼ teaspoon chipotle chile powder
  • 1/8 teaspoon cayenne
  • Kosher salt
  • Freshly ground black pepper

Avocado Lime Crema:

  • 2/3 cup (170 g) lactose-free plain yogurt
  • 4 1/4- ounces (120 g) avocado flesh
  • 1 tablespoon plus 1 teaspoon lime juice
  • Water, about 2 to 4 tablespoons
  • Kosher salt

Bean Filling & Tacos:

  • 5- ounces (140 g) drained, canned black beans
  • 6- ounces (170 g) shredded red cabbage
  • ¼ cup (8 g) chopped cilantro
  • 2 tablespoons chopped scallions, green parts only
  • ¼ teaspoon cumin
  • Kosher salt
  • Freshly ground black pepper
  • Jalapeno slices; optional
  • 8, 6- inch (15 cm) low FODMAP corn tortillas, warmed
  • Lime wedges

Preparation:

  1. Make the Potato Filling: Preheat oven to 400°F (200°C). Toss both kinds of potatoes together in a bowl with the Low FODMAP Garlic-Infused Oil, cumin, oregano, chipotle chile powder and cayenne and season generously with salt and pepper. Scrape onto a rimmed baking sheet pan, space out in an even single layer, and roast for about 40 minutes or until tender when pierced with a knife and golden brown. Remove from oven and keep warm.

  2. Meanwhile, made the Avocado Lime Crema and Bean Filling. For the Avocado Crema, place the yogurt, avocado and lime juice in a blender or food processor fitted with metal blade and blend until smooth. Add water if necessary to create a fluid sauce. Taste and season with salt and pepper.

  3. For the Bean Filling, toss together the beans, cabbage, cilantro, scallions and cumin. Taste and season with salt and pepper. If you like things spicy add slices of fresh jalapeno. Fold in the warm potato mixture.

  4. Arrange warmed tortillas on serving platter, divide warm potato filling amongst tortillas, drizzle with Avocado Crema and offer with lime wedges. Serve immediately.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Black Beans: Canned and drained beans have the lowest FODMAP contents. Both Monash University and FODMAP Friendly have lab tested black beans. FODMAP Friendly gives them a “Fail” at ½ cup (150 g) and we do not know if they were canned, whether they were drained or whether they were cooked from dry. Monash tells us that canned, drained black beans are Green Light low FODMAP at 40 g or about 1/6 cup.
  • 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 (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 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.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
  • Sweet Potatoes: Both Monash University and FODMAP Friendly have lab tested sweet potatoes and deemed them to be low FODMAP in ½ cup (75 g) portions.

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.

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

Nutrition

Calories: 493kcal | Carbohydrates: 59g | Protein: 11g | Fat: 21g | Saturated Fat: 1g | Sodium: 1mg | Fiber: 3g | Sugar: 5g | Vitamin A: 26IU | Vitamin C: 1mg | Calcium: 3mg | Iron: 1mg

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.