If you can’t tell already, I’m a sucker for good Tex-Mex (must be the Texan in me). And I can’t believe I don’t yet have a nacho recipe on the blog, considering I eat nachos all the time! So here we have it friends, Low FODMAP Beef Nachos with Jalapeno Yogurt. Honestly, the most important elements here are the tortilla chips, ground beef and cheese. You can take or leave everything else depending on what you have in your pantry! Let’s get into it, shall we?
Just so you know! This post may contain affiliate links, meaning I may earn a small commission when you click on links and make a purchase, at no additional cost to you. However, rest assured that I would never mention or recommend any specific products that I don’t use and love myself!
What You’ll Need
Baking Tray & Parchment Paper
Cutting Board & Knife – For prepping the vegetable ingredients.
Measuring Cups & Spoons
Large Skillet & Cooking Utensil – For cooking the ground beef mixture.
Food Processor – For making the Jalapeno Yogurt.
About the Ingredients & FODMAP Content
For the Tortilla Chips & Toppings
Corn Tortilla Chips – Low FODMAP in 1.7 ounce servings. Your favorite brand of tortilla chips will do, but it is best if the chips are on the thicker side so that they can hold the weight of all the toppings.
Mexican-style Cheese – Low FODMAP in 1.4 ounce servings (dairy-full cheese), but you can use a dairy-free cheese if that is your preference. My favorites to use here are Violife or Chao original shredded cheese.
Canned Black Beans – Canned black beans are Low FODMAP in 1/6 cup servings. Just be sure to rinse them as the FODMAPs are in the canning liquid. Omit if your tummy doesn’t like.
Roma Tomato – Low FODMAP in 2.65 ounce servings.
Avocado, Cilantro, Green Onion Tips, Pickled Jalapeno – While these toppings entirely optional, they add so much! Be mindful of your avocado consumption as it is Low FODMAP in 1.06 ounce servings (about 1/8 of a large avocado). The FODMAP content of the remaining ingredients is negligible due to their small quanty.
For the Ground Beef
Ground Beef – Since FODMAPs are a carbohydrate and ground beef is a protein, there are no FODMAPs in ground beef. As these nachos are pretty heavy, it is best to use a leaner ground beef mixture. If you only have a fattier ground beef available, drain the excess grease after browning.
Cumin, Ground Ancho Chile Powder, Dried Oregano, Paprika, Fine Sea Salt – The ultimate spice mixture for the best nacho ground beef! Because we only use a small amount of each, the FODMAP content is negligible. I love to use Redmond Real Salt because of its subtly sweet taste.
Low FODMAP Tomato Sauce – About 1/2 cup is Low FODMAP. Make sure your tomato sauce does not have added garlic or onion. This version by Whole Foods works great.
Red Bell Pepper – Low FODMAP in 1/2 cup servings. Optional but adds a little veg and lightens up the heavy ground beef mixture.
Garlic-Infused Olive Oil – Adds a hint of garlic flavor. Feel free to omit if your mixture is already pretty fatty – it’s still tastey without! If using a store-bought garlic oil, be sure that it is actually Low FODMAP. Depending on the manfuacturing process, some garlic oils end up with high FODMAP ingredients in the final product. More on that in this article by FODMAP Everyday. My favorite garlic oil to use is by Garlic Gold, which I purchase in bulk off of Amazon (as it’s cheaper per bottle). If you don’t want to commit to a 6-pack, you can also purchase a single off of Amazon.
For the Jalapeno Yogurt
Plain, Unsweetened Coconut Yogurt – The yogurt is intended to be thick, like sour cream. Because of this, it is best if you use a thicker dairy-free yogurt, like Culina, otherwise your mixture will be more liquidy (it’ll still be tasty if not, though!). Coconut yogurt is Low FODMAP in 4.41 ounce servings. Feel free to use whichever yogurt agrees with your tummy.
Jalapeno – Low FODMAP in normal serving sizes.
Fresh Lime Juice – Low FODMAP in 1 cup servings.
Enjoy! <3
If you tried these Low FODMAP Beef Nachos, I’d love to know! Leave me a comment and star rating to tell me how you like it – I’m always open to feedback and ideas! Or you can also snap a photo and tag me on Instagram, @thefodmapfactor. I love it when you guys try my recipes, and I can’t wait to find out if you love this as much as I do!
Looking for other Mexican-Inspired dishes? Try my Instant Pot Carnitas. You can also pair this recipe with my Low FODMAP Pico de Gallo and Guacamole sides. So delicious!
Low FODMAP Loaded Beef Nachos with Jalapeno Yogurt
Ingredients
Tortilla Chips & Toppings
- 1/2 pound tortilla chips
- 3 cups shredded Mexican-style cheese blend, divided use dairy free if required
- 1/2 cup canned black beans drained and rinsed
- 1 Roma tomato diced
- avocado, cilantro, green onion and pickled jalapeno for topping optional
For the Ground Beef
- 1 pound ground beef lean recommended
- 1-1/4 teaspoons cumin
- 1 teaspoon ground ancho chile powder
- 1 teaspoon dried oregano
- 3/4 teaspoon paprika
- 3/4 teaspoon fine sea salt
- 1/2 cup Low FODMAP tomato sauce
- 1/2 cup chopped green onion tips green part only
- 1/2 red bell pepper diced, optional
- dash of Low FODMAP garlic-infused oil
- black pepper to taste
Jalapeno Yogurt
- 1 cup plain, unsweetened coconut yogurt Culina recommended
- 1 jalapeno deseeded & chopped
- 2 tablespoons chopped cilantro optional
- 1 tablespoon lime juice about one small lime
- 1 teaspoon Low FODMAP garlic-infused oil
Instructions
- Preheat oven to 425°F. Prepare large baking sheet with parchement paper and lay down tortilla chips in an even layer. Sprinkle 1-1/2 cup of Mexican-style cheese and black beans over the tortilla chips. Set aside.
- Heat skillet on high heat. If using lean ground beef, add garlic oil to the skillet (omit if using a fattier mixture). Brown ground beef by not touching or stirring the beef for the first 3-4 minutes, allowing a deep brown crust to develop. Turn heat down to medium-high and break up meat. Cook for another couple of minutes before adding remaining ground beef ingredients, continuing to break up the meat while mixing. Let all ingredients simmer together for a few minutes before turning off heat. Add an additional splash of garlic oil for flavor, if using.
- Transfer ground beef to baking sheet, pouring evenly over the tortilla chips. Top with diced roma tomatoes and the remaining cheese. Place in oven and heat for 10-15 minutes until cheese is melted.
- While the nachos are in the oven, make the Jalapeno Yogurt. Add all ingredients into a food processor and blend until smooth, scraping down sides as needed. Set aside.
- Once the nachos are done, top with additional toppings like avocado pieces, cilantro, chopped green onion tips and pickled jalapeno. Option to place the jalapeno yogurt in small dipping bowls and serve alongside nachos, or to place dollops of the yogurt mixture over the nachos like sour cream.
Notes
- The ground beef mixture will be very greasy and heavy if using a fattier mixture. Drain the excess grease after cooking, before adding other ingredients.
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- I recommend using Culina yogurt if it is available to you, as the thickness makes it a perfect sour cream texture. Other coconut yogurts will result in a very watery mixture, which is also fine but not as appetizing in my opinion. Feel free to use any unsweetened, unflavored dairy free yogurt that is available to you.
Did you make this recipe?
Tag @thefodmapfactor on Instagram and hashtag it #thefodmapfactor. <3
