Nachos

These low-FODMAP nachos build the loaded flavor of the classic on garlic-infused oil and scallion greens instead of onion and garlic, over a capped portion of plain corn chips.

Prep 15 min

Cook 20 min

Serves 2

Gluten-free

Ingredients

• 100g plain corn tortilla chips (50g per person, the low-FODMAP cap for plain corn chips; see the note below)
• 250g (about 9 oz) ground beef
• 1 tbsp garlic-infused olive oil
• Green tops of 2 scallions (spring onion), sliced thin (use the green part only)
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 80g (about 1/3 cup) plain canned chopped tomatoes, no added onion or garlic
• 60g (about 1/2 cup) shredded aged cheddar
• 1 small ripe tomato (about 65g), diced
• 10 black olives, sliced
• 1 fresh red chili or jalapeño, sliced (optional)
• 2 tbsp lactose-free sour cream (optional)
• Small handful fresh cilantro, chopped

Instructions

Cook the seasoned beef

1. Heat the garlic-infused oil in a skillet over medium heat. Add the ground beef and break it up with a spoon.
2. Cook for 6 to 8 minutes, stirring, until browned with no pink remaining. Ground beef is safe at an internal temperature of 160°F (71°C).
3. Stir in the cumin, smoked paprika, oregano, and salt, then add the canned tomatoes. Simmer for about 5 minutes until the mixture is thick and no longer watery.

Layer and melt

1. Heat the oven to 400°F (200°C). Spread 50g of corn chips in a single layer on each of two oven-safe plates or a lined tray.
2. Spoon the beef evenly over the chips, then scatter the cheddar on top.
3. Bake for 5 to 7 minutes, until the cheese has melted.

Top and serve

1. Remove the nachos from the oven and scatter over the diced tomato, olives, scallion greens, and chili.
2. Add a dollop of lactose-free sour cream and finish with cilantro. Serve right away, while the chips are still crisp.

Tips & Substitutions

• Keep the chip portion in check. Plain corn chips are low-FODMAP at about 50g per person, so build each plate separately rather than one shared mound. Check the Monash app for the current tested serving size.
• Read the canned tomato label. Use plain chopped or crushed tomatoes with nothing but tomato and salt, since many brands add onion and garlic. Keep the amount to roughly 1/3 cup so the tomato stays in range.
• Swap the beef for lentils. For a vegetarian plate, use rinsed canned lentils capped at 1/4 cup per person in place of the beef, seasoned the same way.
• Choose an aged cheese. Aged cheddar, colby, or a Mexican-style hard cheese all work. Skip processed cheese sauces, which often carry onion and garlic.
• Add avocado carefully. A little diced avocado (about 30g per serving) is fine; larger amounts push into higher-FODMAP territory.
• Use fresh chili, not pickled. Fresh jalapeño or red chili is low-FODMAP, while jarred pickled slices sometimes sit in a brine made with onion or garlic.

Why This Works

• Garlic flavor without the fructans. Garlic's FODMAPs do not dissolve into oil, so garlic-infused oil carries the flavor while leaving the fructans behind in the discarded solids.
• Aged cheddar is low in lactose. As cheese ages, most of its lactose is lost, which is why hard aged cheddar sits comfortably in a low-FODMAP serving.
• Scallion greens replace the onion. The green tops of scallions give the sharp allium note you expect on nachos, while the FODMAPs stay concentrated in the white bulb you leave out.
• Portioned corn chips keep it in range. Corn itself carries FODMAPs, so holding chips to about 50g per plate is what keeps the base low-FODMAP.

Storage

Store the seasoned beef on its own in an airtight container in the fridge for up to 3 days, or freeze it for up to 2 months. Reheat it in a skillet or microwave until hot, then assemble and bake fresh chips just before eating. Assembled nachos do not keep well, since the chips turn soggy, so build only what you plan to serve.

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.