A plate of low FODMAP chili con carne

Low FODMAP chili con carne

Just like potato mash, chili con carne is a dish that we used to eat quite often in the past and just like potato mash, I was not a big fan of it.

My mum used to put a lot of beans in it and I was not too fond of brown beans’ flavor.

When I did some research for this low FODMAP chili con carne recipe, I found that chili con carne doesn’t necessarily have to contain beans. 

I was happy because, without that huge amount of beans, I thought I would actually quite like chili. Large amounts of beans are also not low FODMAP, so I couldn’t do that anyway, but a small amount of beans is allowed. 

Chili con carne means chili peppers with meat. People often think that chili con carne comes from Mexico, but the first sources say that it was eaten in Texas first in 1700.

In Texas, they made a stew with meat, cumin, garlic, chili peppers, and onion, but no beans. 

Later, this dish became more and more popular, and different variations were made, such as a version with beans.

Here in the Netherlands, I have never seen a chili con carne without beans. So, adding beans to chili con carne is popular, but you don’t have to. 

Because many people know the version of chili with beans and also like it, I have used beans in this low FODMAP chili con carne. Of course, only a small amount because beans are limited low FODMAP. 

A plate of low FODMAP chili con carne with nacho chips

Low FODMAP beans

Beans contain FODMAPs from the group galactans and most kinds are therefore not low FODMAP. Luckily there are a few kinds of beans that have a low FODMAP amount, so you can enjoy them in small servings.

You can read more about what beans are low FODMAP in this blog.

That is great because beans are good for you and it is important to add some beans and pulses to your diet. 

For this recipe, I used canned black beans. Canned black beans are low FODMAP in servings of 40 grams per person.

A plate of low FODMAP chili con carne with rice and sour cream

Low FODMAP chili con carne spices

I used the following spices and seasonings for this chili con carne recipe: 

  • Ground paprika
  • Cumin
  • Oregano
  • Red chili pepper
  • The green part of spring onion, for an onion flavor
  • If you like spicy food, you can add some extra ground chili
  • If you like, you can garnish your chili con carne with fresh cilantro

I love adding a dollop of low FODMAP crème fraîche as a garnish. It is also super yummy to serve some plain tortilla chips with chili con carne. 

Low FODMAP chili con carne with rice

I am actually really happy with how this recipe turned out. Even though I used to hate chili con carne when I was a kid, I really liked this recipe. The amount of beans is just right for me. So I can definitely recommend this recipe to former chili con carne haters 😉 

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A plate of low FODMAP chili con carne

Low FODMAP chili con carne

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5 from 2 reviews

  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 4 1x
  • Diet: Gluten Free


A simple recipe for low FODMAP chili con carne with black beans. With option for chili sin carne and it is also possible to make it without beans. Gluten-free and lactose-free.


  • 400 g (14.1 oz) lean minced meat
  • 1/2 red chili pepper
  • 1 tsp ground paprika
  • 1 tsp cumin
  • 1/2 tsp oregano
  • A pinch of salt
  • 2 green bell peppers*
  • 2 stalks of spring onion (the green part)
  • 400 g (1 can) canned diced tomatoes
  • 160 g (5.6 oz) canned black beans
  • Optional: extra ground chili to taste
  • Optional: fresh cilantro


  1. Fry the minced meat in a pan until cooked. Deseed the chili pepper and cut it into pieces. Add to the minced meat together with the ground paprika, cumin, oregano, and salt.
  2. Cut the bell peppers into pieces and the spring onion into rings. Add to the minced meat and bake for a few minutes.
  3. Rinse and drain the black beans. Add to the pan together with the diced tomatoes.
  4. Stir together, lower the heat, and leave to simmer for 15 minutes. Stir now and then.
  5. Taste the chili and season with salt, pepper and optionally some extra ground chili to taste (if you like spicy). 
  6. Serve the chili con carne with some lactose-free crème fraîche or sour cream. I like to serve it with rice on the side, but it is also great with some plain tortilla chips or low FODMAP bread on the side. Top with some fresh cilantro.


*Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 grams and green bell pepper is low FODMAP up to 75 grams per serving. Red bell pepper contains fructose. If you combine this with canned tomatoes in this chili recipe, your serving becomes high in fructose very quickly. If you are still in the elimination phase, I advise using green bell pepper. Green bell pepper contains the FODMAP group fructans. 

Not a fan of beans? You can also leave them out.

  • Prep Time: 10 min
  • Cook Time: 20 min
  • Category: Diner
  • Method: Stewing
  • Cuisine: American


  • Serving Size: 1 serving (without toppings or rice)
  • Calories: 357
  • Fat: 19,8
  • Carbohydrates: 9,5
  • Fiber: 5,1
  • Protein: 32,5

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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  • LINDSEY says:

    Definatly a low fodmap keeper recipie. I’ve never had chilli con carne before but I think I like it. I used garlic oil, added some salt, pepper and a few pinches of the spices to the meat. I also added jalapeno, because my stomach can take some spice. I also added 1-2 cups water (maybe a bit too much since it’s a type of chilli), but the recipie mentioned bring to a boil then simmer for 15 inutes, but there wasn’t a lot of fluid to boil when I brought every thing together. So far tasting yummy.

  • Mary Hoffman says:

    This is really good!! I made a double batch! I should have made more. I added diced Bok choy to have the texture of onions. I also used a combination of sweet paprika & smoked paprika, 1/2 tsp Chipotle Chili Pepper (ground) & 1 tsp. Regular Chili Powder.

  • Zibbi says:

    I looked up these in the Monash FODMAP app and it shows adzuki, black, sprouted kidney and lima beans all as high FODMAP. Canned garbanzos as medium FODMAP.
    If serving size is what makes them low FODMAP, (e.g., 1/6 cup or 2-2/3 T. for black beans) what’s the point? such a minute amount is not going to have a measurable effect on protein intake. I feel this article is misleading and gives false hope to those of us on a Low FODMAP diet trying to move to more plant-based protein sources.

    • Karlijn says:

      I am not sure why you think this is giving false hope. Yes, it is true that you can eat only very small amounts of certain kinds of beans. But eating a little here and there is better than not being able to eat them at all right? I always try to look at it from the positive side.

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