Jalapeño Poppers

These low-FODMAP jalapeño poppers stuff fresh jalapeño halves with lactose-free cream cheese and soft goat cheese, then finish with crisp bacon and chives so you get the tangy, creamy classic without any onion or garlic.

Prep 20 min

Cook 22 min

Serves 6

Gluten-freeGrain-free

Ingredients

• 12 medium fresh jalapeño peppers (about 340g), halved lengthwise and seeded
• 1 tbsp garlic-infused olive oil, for brushing
• 6 oz (170g) lactose-free cream cheese, softened
• 3 oz (85g) soft goat cheese (chèvre)
• 1/2 cup (about 45g) shredded aged cheddar
• 2 tbsp finely chopped pickled jalapeños, label checked for no onion or garlic in the brine (optional, for extra tang)
• 3 tbsp finely chopped fresh chives, divided
• 6 slices plain bacon (no garlic or onion in the cure)
• 1/4 tsp fine salt
• Freshly ground black pepper

Instructions

Prep the peppers

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment.
2. Cook the bacon in a skillet over medium heat until crisp, 6 to 8 minutes. Drain on paper towels, then chop into small pieces.
3. Halve each jalapeño lengthwise and scrape out the seeds and white membranes with a spoon (wear gloves to protect your hands). Arrange the halves cut side up on the sheet and brush the skins lightly with garlic-infused oil.

Make the filling

1. In a bowl, stir together the lactose-free cream cheese, goat cheese, cheddar, about two-thirds of the chives, the pickled jalapeños if using, salt, and a few grinds of pepper until smooth and evenly combined.

Fill and bake

1. Spoon or pipe the filling into each jalapeño half, mounding it slightly.
2. Scatter the chopped bacon over the tops and press gently so it sticks to the filling.
3. Bake for 18 to 22 minutes, until the peppers are tender and the filling is bubbling and lightly golden.
4. Let the poppers cool for 5 minutes, since the filling stays very hot. Garnish with the reserved chives and serve warm.

Tips & Substitutions

• Control the heat. Most of the burn lives in the seeds and pale membranes, so scrape them out fully for mild poppers. Leaving a little in gives more kick.
• Pickled or fresh. Jarred pickled jalapeños often carry onion or garlic in the brine, so read the label or quick-pickle your own in vinegar, water, and a little sugar and salt.
• Swap the cheese. Any soft lactose-free cheese works in place of some of the goat cheese, and aged cheddar or parmesan keep the mix low in lactose. Check the Monash app for current tested serving sizes.
• Skip the bacon. For a vegetarian version, leave out the bacon and top the poppers with gluten-free panko toasted in a little garlic-infused oil.
• Add crunch. A sprinkle of gluten-free panko or crushed plain pork rinds over the filling crisps up nicely under the heat.
• Make ahead. Stuff the peppers and refrigerate up to a day in advance, then bake straight from cold, adding a couple of extra minutes.

Why This Works

• Garlic flavor without fructans. Brushing the peppers with garlic-infused olive oil carries the aroma without the fructans, which are not oil-soluble, so the poppers stay gentle.
• Lactose-free dairy. Standard cream cheese and soft goat cheese both hold lactose, so a lactose-free cream cheese plus a modest amount of aged cheese keeps the dairy load low.
• Chives for onion flavor. Chives deliver a mild onion note because the troublesome fructans concentrate in onion and garlic bulbs, not in these green herbs.
• Peppers in reasonable portions. Jalapeños are low FODMAP, though capsaicin can irritate a sensitive gut, so keep servings moderate and check the Monash app for tested amounts.

Storage

Store leftover poppers in an airtight container in the fridge for up to 3 days. Reheat in a 350°F (175°C) oven or air fryer for a few minutes to bring back the crisp bacon and warm the filling. Freezing is not recommended, since the peppers weep and soften on thawing. For the best texture, bake only what you plan to serve and stuff the rest ahead of time.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.