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low FODMAP all-beef chili

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!

Course: Dinner
Cuisine: American
Prep Time: 15 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 45 minutes
Makes: 12 servings
Calories: 424 kcal
Author: Dédé Wilson


  • 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


  1. 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.
  2. 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.
  3. Stir in the meat, coating with the oil and leek/scallion mixture and cook for several minutes until browned, stirring often.
  4. 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.
  5. 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.
Nutrition Facts
Low FODMAP All Beef Chili
Amount Per Serving
Calories 424 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 1g5%
Sodium 203mg8%
Potassium 33mg1%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 2g2%
Protein 30g60%
Vitamin A 375IU8%
Vitamin C 0.1mg0%
Calcium 13mg1%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.