Low-FODMAP Make-Your-Own Nachos Recipe

Make-Your-Own Nachos

Patsy Catsos, MS, RDN, LD

Updated on September 20, 2019

(7 ratings)

Total Time: 55 min

Prep Time: 40 min

Cook Time: 15 min

Servings: 8 (1 nachos and 1/2 cup salsa)

Nutrition Highlights (per serving)

510 calories

30g fat

41g carbs

22g protein

Show Nutrition Label

Nutrition Facts
Servings: 8 (1 nachos and 1/2 cup salsa)
Amount per serving
Calories	510
% Daily Value*
Total Fat 30g	38%
Saturated Fat 10g	50%
Cholesterol 75mg	25%
Sodium 720mg	31%
Total Carbohydrate 41g	15%
Dietary Fiber 4g	14%
Total Sugars 6g
Includes 0g Added Sugars	0%
Protein 22g
Vitamin D 0mcg	0%
Calcium 304mg	23%
Iron 2mg	11%
Potassium 667mg	14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

We love meals that each person can put together for themselves based on what they want and need. People without IBS can supplement these nachos with chopped onions or beans, while those on low-FODMAP diets can enjoy this recipe as-is. To keep it low-FODMAP, we've created the flavor in our salsa with fire-roasted tomatoes, fresh lime juice, and cilantro. Crunch is provided by bell peppers instead of onions. Our ground turkey is seasoned with ground chile peppers instead of chili powder since chili powders are usually blends which include high-FODMAP ingredients.

Ingredients

1 14.5-ounce can diced unsalted tomatoes, undrained
1 tablespoon garlic-infused olive oil, divided
½ cup thinly sliced scallion greens
1 medium red bell pepper, seeded, chopped, divided
1 medium green bell pepper, seeded, chopped, divided
¼ cup chopped fresh cilantro leaves
1 ¼ teaspoons salt, divided
3 tablespoons fresh lime juice (1½ limes)
½ teaspoon freshly ground black pepper
1 pound ground turkey
2 teaspoons corn starch
1 teaspoon ground ancho chile or chipotle pepper
½ cup water
12 ounces tortilla chips
2 cups chopped fresh tomato
1 medium yellow bell pepper, seeded, chopped
½ cup pickled jalapeno peppers (optional)
2 cups shredded Cheddar cheese
3/4 cup lactose-free sour cream
1 medium avocado, chopped

Preparation

For the salsa, in a large bowl, stir together the canned tomatoes, 2/3 of the oil, scallion greens, half of the green and red bell peppers, cilantro, 1 teaspoon salt, lime juice, and pepper.
Over medium heat in a large heavy skillet, warm 1 teaspoon of oil and cook the ground turkey until browned, about 10 minutes. Sprinkle the cornstarch, ground chiles, and ¼ teaspoon of salt over the browned turkey and stir to coat. Add the water and stir until thickened.
Preheat the oven to 400F.
To assemble, divide the tortilla chips into 8 oven-proof serving dishes such as pie plates or layer cake tins. Let each person top tortilla chips with the toppings of their choice, including the cooked ground turkey, chopped tomatoes, chopped bell peppers, jalapenos, and cheese.
Place dishes in the oven and bake until cheese is melted, 2-3 minutes. Place baking dishes on top of the dinner plates or heat-proof mats, top with sour cream and salsa if desired, and serve immediately.

Ingredient Variations and Substitutions

Ground beef can be used instead of ground turkey in this recipe.

Mexican blend, Monterey jack or pepper jack cheese can be used instead of Cheddar cheese.

Cooking and Serving Tips

Salsa can be made one to two days ahead of time. Refrigerate until serving in a tightly wrapped glass or ceramic container.

Instead of using individual baking dishes, assemble this recipe on two baking trays. If served as an appetizer instead of a main dish, this recipe serves up to 16.

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