Lauren Renlund MPH RD

Low FODMAP Recipes and Tips

Cheesy Vegetarian Low FODMAP Nachos

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Thank goodness you can still enjoy nachos on the low FODMAP diet! Cheesy nachos are one of my favourite savoury snacks. This vegetarian low FODMAP nacho recipe definitely won’t leave you feeling deprived. 

low FODMAP nachos

Low FODMAP Nachos

These low FODMAP nachos feature delicious ingredients like tortilla chips, cheddar cheese, tomatoes, black beans and olives. You can optionally serve the nachos with toppings such as lactose-free sour cream, low FODMAP salsa, chives, cilantro and jalapeño peppers. 

In just a few minutes you can have your cheesy nachos ready to eat! This recipe is from my cookbook The 28-Day Plan for IBS Relief. It’s available to purchase at major retailers like Indigo/Chapters and Amazon (affiliate link).

Vegetarian Low FODMAP Nachos

These cheesy low FODMAP nachos are loaded with lots of flavourful ingredients. It can be whipped up in just a few minutes to satisfy your cravings.
4.75 from 4 votes
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Course Main Course, Snack
Servings 2 servings

Ingredients
  

  • 100 grams tortilla chips
  • ½ cup black beans drained and rinsed
  • ½ medium tomato chopped finely
  • ½ cup chopped black olives
  • 1 cup shredded cheddar cheese
  • ¼ cup low FODMAP salsa
  • ¼ cup lactose free sour cream
  • ¼ cup cilantro
  • ¼ cup green onion green leaves only
  • ¼ cup jalapeño sliced

Instructions
 

  • Heat the oven on broil (500 F). Line a baking sheet with parchment paper.
  • Spread the tortillas evenly on baking sheet.
  • Top with black beans, tomato, olives and cheese.
  • Broil in the oven for 2 minutes, until cheese is melted and bubbly.
  • Optional: top with salsa, sour cream, cilantro, green onion and jalapeño

Notes

This recipe makes two low FODMAP servings. 
Keyword low fodmap, vegetarian
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I often get questions asking if specific foods are low FODMAP. I’m going to give some additional information about some foods you may be wondering about. 

Are Tortilla Chips Low FODMAP?

Yes, tortilla chips are low FODMAP! They are the same as corn chips. Monash has tested them for FODMAPs and found that corn chips are low FODMAP at 50 grams. Large servings of 250 grams become high FODMAP. 

low FODMAP nachos

Which Cheeses are Low FODMAP?

All hard cheeses are low FODMAP because they contain very small amounts of lactose. Examples of hard cheeses are cheddar, parmesan, mozzarella, havarti, monterey jack and more! You can definitely enjoy delicious cheesy nachos on a low FODMAP diet.

Soft cheeses like cream cheese and ricotta should be limited to 2 tablespoons at a time on the low FODMAP diet. 

Are Black Beans Low FODMAP?

Yes, small amounts of black beans are low FODMAP. Canned beans tend to be lower in FODMAPs than boiled, because some of the FODMAPs leach out into the canning liquid. Make sure to rinse the beans with water before eating! 

I recommend freezing the leftover black beans, since most cans contain more than half a cup. 

Are Jalapeño Peppers Low FODMAP?

Jalapeño peppers are low in FODMAPs (also called green chilis). However, FODMAPs are not the only foods that can possibly trigger IBS symptoms. Spicy chilis may trigger abdominal pain or heartburn in some people with IBS. 

If you can eat jalapeño peppers without pain, that’s great! If you are like me and spicy peppers give you cramps or other symptoms, you will probably want to skip them in this recipe. 

Cookbook Preview

Here’s a preview of what the recipes look like in my cookbook The 28-Day Plan for IBS Relief (affiliate link).

low FODMAP nachos

I hope you enjoy this recipe!