top of page
  • Writer's pictureCraig Lapsley

Low FODMAP Chilli Con Carne

Low FODMAP Chilli Con Carne

This is truly one of my favourite recipes and is easy and quick to make once you have cooked it up once or twice. I have it once or twice per week served with steamed basmati rice. However, you can serve it any way you please, although rice and potatoes would be good options, especially if you want to keep the dish low FODMAP.

What is low FODMAP?

FODMAP stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols and are short chain carbohydrates found in some foods. These FODMAPs can be problematic when eaten in those with Irratible Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD) and other digestive disorders. There is evidence that following a low FODMAP diet can help with symptoms of IBS and IBD.

Personally I have/had Crohns disease and followed the diet strictly for about 1 year while healing my gut and going medication free. I now no longer stick strictly to the diet as I do not have too. I am also completely medication and symptom free. However, I keep this recipe exactly how it is as it tastes so good, is easily digested and not too spicy (you can alter how hot you want to make the dish by changing the types and amount of chilli peppers you add).


The following ingredients will make a batch of chilli that I would say serves two adults. It may serve more (or less) depending on your appetite. I will give the macronutrient breakdown of the meal as well to help you decide on the amount of each ingredient you may need. It would be best to keep the proportions of each ingredient roughly the same.

500g Minced, Beef (you can use low fat mince if you need/want to)

1 Stick Of Celery

½ Large Carrot

¾ Red Pepper

6 Small or 2-3 Large Red Jalapeno Peppers

1 Heaped Tablespoon (or 30g) Tomato Paste

2 Heaped Teaspoons Paprika

1 Tablespoon (or 10g) Garlic Infused Olive Oil

1 Tin Chopped Tomatoes

Optional Salt and Pepper to taste

Chilli Pepper LapsleyFitness

Cooking instructions

Put 1 Tablespoon (or 10g) Garlic Infused Olive Oil into a pot and put on your stove at a medium heat.

Then wash and finely chop your celery and red pepper (I don’t chop the pepper finely, more like small strips but you can experiment and see what you like best) and add them to the pot along with the grated carrot. As this is cooking stir it occasionally and finely chop your jalapeno peppers, removing all seeds.

Once the celery, carrot and red pepper have cooked for 3-5 mins you can add the jalapeno peppers and the 500g mince. You then want to turn the heat up slightly higher and dice your mince as it browns. It is best to get the mince as fine as possible.

Once the mince is brown you add 1-heaped tablespoon (or 30g) tomato paste and 2-heaped teaspoons paprika and stir continuously for 3 minutes. Then add the tin of chopped tomatoes and turn the heat down to a low-medium heat, simmering for 35 minutes.

Macronutrient Content

Here are the rough macros per 100g of the chilli once prepared using low fat mince. This of course does not include any sides such as rice.

Calories- 110kcal

Protein- 10g

Fat- 6g


I hope you enjoy the recipe as much as I do!

**If you enjoyed the above and would like more training, nutrition, health and lifestyle advice straight to your inbox, plus my FREE e-book 'The Busy Professionals Guide To Being Lean, Fit And Healthy In Dubai' click here to join my mailing list.


Featured Posts
Recent Posts
Follow Me
  • Instagram
bottom of page