Low FODMAP Nacho Bowl

Low FODMAP - Gluten Free - Vegetarian Option

If you’re looking for a fresh, flavour-packed dinner that won’t leave you feeling bloated, this low FODMAP Mexican Nacho Bowl is it!

Perfect for anyone managing IBS or digestive symptoms without missing out on comfort food favourites. This easy meal is loaded with seasoned mince, roasted capsicum, crunchy vegetables, corn chips and topped with a creamy coriander lime sauce made without garlic or onion.

Using The Friendly Food Co. seasonings and garlic/onion replacements, this recipe delivers all the classic nacho flavour while remaining gentle on the gut. It’s a balanced, high-protein, high-fibre meal that’s easy to customise and perfect for weeknight dinners or relaxed entertaining.

---

Author: Bianca Berton-Scarlet - Registered NZ Monash FODMAP trained Dietitian

Serves: 4

Prep time: 15 minutes

Cook time: 35 minutes

Protein: ~30g (depending on type of mince used) | Fibre: 11g per serve

Ingredients: 

Sauce

• 3/4 cup plain Greek yoghurt (lactose free or coconut yoghurt if needed)

• 1/4 mayonnaise

• 1/4 cup fresh coriander

• 1/2 small avocado

• 1 lime, juiced

• 1 tsp The Friendly Food Co. Garli-Not garlic replacement powder

• 1 tsp The Friendly Food Co. O-No-Nion onion replacement powder

• Salt and pepper to taste 

Capsicum 

• 1 red capsicum

• 1 green capsicum 

• 1 Tbsp olive oil

• 1/4 tsp The Friendly Food Co. Garli-Not garlic replacement powder

• 1/4 tsp The Friendly Food Co. O-No-Nion onion replacement powder

• 1/2 tsp The Friendly Food Co. For Every O’Cajun seasoning 

Mince

• 1 Tbsp olive oil

• 4 Tbsp The Friendly Food Co. Na’Cho Problem seasoning

• 400g beef, chicken or vegetarian mince

• 1x 400g can tomatoes 

To Serve:

• Corn chips

• 1x 400g can black beans, drained and rinsed well

• 1 cup corn kernels, toasted

• 2 cups lettuce, shredded 

• 2 cups purple cabbage, finely shredded

• 12x cherry tomatoes, sliced

• 1 cup hard cheese (e.g. edam), grated (optional)

• Coriander

Method: 

1. Preheat oven to 180°C.

2. Add all of the sauce ingredients to a blender and blitz until smooth. Set the sauce aside in the fridge until ready to serve.

3. Deseed and slice the capsicums length ways. Add them to a baking dish and toss them with oil, garlic and onion replacement powders and Cajun seasoning. Roast for 15 minutes.

4. Heat oil in a pan. Add the mince to the pan and brown. Add the Na’Cho Problem seasoning and fry for 1 minute until fragrant. Add the canned tomatoes and simmer for 5 minutes.

5. Plate up and serve: Add corn to a plate, top with mince, capsicums, vegetables, sprinkle over cheese if using, coriander and drizzle over the sauce.