This Low FODMAP Instant Pot Chili con Canada* will warm your body and your soul with its sweet and spicy flavors! A loose interpretation of chili con carne but made with a variety of hearty, low FODMAP ingredients, this chunky chili is ideal for chili lovers who miss having beans in their chili due to FODMAPs! This low FODMAP chili recipe can be ready in under an hour but taste like it's been stewing in a slow cooker all day. In addition to being low FODMAP, this recipe also has an easy Paleo option and is Keto-adaptable.
*Please note: some ingredients in this recipe have been retested for FODMAPs by Monash University since its initial posting. Refer to Monash University's Low FODMAP Diet App for the latest information on ingredient FODMAP content.
What the heck is Low FODMAP Instant Pot Chili con Canada?!
I've been working on this low FODMAP chili recipe for a long, long time. It's one of the first recipes I ever started writing, and I've tested it probably no less than 15 times over the past year. This one was tricky for me as I couldn't decide on its flavor profile and the ingredients that should go with it. I also didn't want a chili recipe that tasted just okay. I wanted a chili so delectable that it makes you want to lick the bowl clean once you've finished it. Furthermore, I wanted a chili that I could eat without having tummy troubles afterwards but also didn't make me feel like I was missing out on something.
After studying many chili recipes and conducting many failed tests, I deduced that chili recipes tend to lean heavily towards savory or sweet in terms of flavor profile. Put heavily-leaning savory ingredients with sweet ingredients and it's a big ol' flavor mess. I decided I am partial to the flavor of sweet chili, so I started thinking of possible ingredients that would lean more towards the sweet side as well as a natural sweetener. Many traditional chili recipes use refined white sugar, but in Paleoland, refined white sugar is a no-no.
One day, when discussing this with my husband, Jeff, I threw out the idea of maple syrup as a sweetener. He replied, "Yeah! Then it can be Chili con Canada!!!" He was joking, but the name stuck. Although I know the name of this chili is going to do me no favors in the SEO department, I can't fathom leaving the "con Canada" out of its name.
We realize that Canada doesn't have a monopoly on the maple syrup industry; there are some really excellent maple syrup options produced elsewhere. However, we are in Canada, and when we're buying pure maple syrup, it's typically Canadian in origin. Canadian maple syrup is amazing and world-renowned. Therefore, to us: pure maple syrup = Canada.
The equipment I use to make this low FODMAP Instant Pot Chili con Canada includes:
- 6-Quart Instant Pot, 8-Quart Instant Pot, or a comparable electric pressure cooker
- Chopping board
- Chopping knife
- Plastic spoon
- Measuring cups and spoons
- Stirring spoon
Low FODMAP Instant Pot Chili con Canada: Ingredients & Cooking Tips
When making this low FODMAP chili recipe, I first stir fry some vegetables in garlic-infused olive oil. These veggies include the green parts of a leek, a red bell pepper, king oyster mushrooms, and a jalapeño, which is optional if you're sensitive to spicy food.
What are king oyster mushrooms?
Oyster mushrooms are one of the only varieties of mushroom that are low in FODMAPs. There are smaller-sized oyster mushrooms (also known as pearl oyster mushrooms or tree oyster mushrooms) and king oyster mushrooms (also known as king trumpet mushrooms), which are the only variety of oyster mushroom I can find locally so far.
King oyster mushrooms are large, thick-stemmed mushrooms with a meaty texture. They don't have much taste when eaten raw, but when put in flavourful dishes, they develop umami flavours and make a dish so much more delicious.
Why do you put mushrooms in chili?
My dad, while not a frequent cook, made a dang good chili in the slow cooker. His chili typically included white button mushrooms, and I really like how mushrooms taste in chili. They bring so much incredible umami flavor. Plus, they add some chunky texture to the dish, which is what bean-less chili needs to stand up to traditional chili recipes, in my opinion.
Where do you find king oyster mushrooms?
I found mine locally at Save-on-Foods, but they are also available at my local Walmart. They come in a plastic package of 3-4 mushrooms, which is approximately 300 grams or 10.5 ounces of mushroom. If you are unable to find them or don't want to bother searching, don't worry; they are not a deal breaker when it comes to making this chili. It will still taste amazing.
How do you chop king oyster mushrooms?
Like with most things chopped, I think it depends on what you're putting them in. I found the best way to chop them for chili is to quarter them lengthwise and then slice them horizontally:
A lot of chili recipes only contain beef; my chili recipe contains both ground beef and ground pork in equal amounts. This is a magical combination that also works well for meatballs. Once the veggies have sautéed for 3 minutes on their own, I add the ground beef and pork, breaking up the meat with a plastic spoon.
Once the meat is no longer pink, I add a 28 ounce can of diced tomatoes. Canned tomatoes can be problematic in terms of FODMAPs in larger servings, so sticking to one serving of this recipe (about 1.25 cups) is highly-recommended if you're eating low FODMAP.
If you prefer not to use canned tomatoes due to their FODMAP content, you can use 3 cups of chopped, common tomatoes. Monash University's Low FODMAP Diet App lists common tomatoes as a FODMAP-free food. I have tested this recipe using fresh, common tomatoes and it is still delicious; however, I prefer the flavor of canned tomatoes as I don't care for the flavor of raw tomatoes in general.
Canned Lentils (?!)
After scraping the bottom of the pot clean with the tomato juice, I stir in a cup of canned lentils. Canned lentils are one of the only legumes that are low in FODMAPs (up to ½ cup per serving). They are lower in FODMAPs than dried lentils due to leaching out some FODMAPs during the canning process. If you decide to use lentils, be sure to drain and rinse them well before stirring them in.
Despite not being Paleo, I typically add lentils to my Chili con Canada. While they don't add much in terms of taste or texture, they make the chili much more filling. Plus, they're supposed to be chock-full of nutrients. I don't follow a super strict Paleo diet, but if you do, feel free to leave them out. They're also not a deal breaker when it comes to making this chili taste incredible.
Seasonings and the "Canada"
Lastly, I stir in the seasonings and the pure maple syrup and then pressure cook on manual for 30 minutes. After it's cooked, I taste the chili and adjust the seasonings and maple syrup as needed. I hope you enjoy Low FODMAP Instant Pot Chili con Canada!Print
A very, very loose interpretation of chili con carne, this Low FODMAP Instant Pot Chili con Canada contains low FODMAP ingredients so flavorful and hearty that you won't even miss the beans! This recipe is also low FODMAP (at 1 serving) with easy Paleo and Keto options. And don't forget to add the "Canada!" Please note: since its original posting, certain ingredients in this recipe have been retested for FODMAPs by Monash University. See notes below for further information.
- 2 tablespoons garlic-infused olive oil *
- ½ cup leek, green leaves only, chopped**
- 1 red bell pepper, diced*****
- 1 cup king oyster mushrooms, quartered lengthwise then sliced horizontally****
- 1 jalapeño pepper, minced (optional)***
- 1 pound lean ground beef
- 1 pound ground pork
- 28 ounce can diced tomatoes, with juice, or 3 cups fresh common tomatoes and their juice, diced
- 1 cup canned lentils, drained and well-rinsed (optional, omit for Paleo or Keto)
- 2 ½ tablespoons chili powder***
- 2 teaspoons ground cumin
- ½ teaspoon red pepper flakes***
- 2 teaspoon salt (or to taste)
- ¼ cup pure maple syrup (a.k.a. "Canada" - omit or use Keto-friendly maple syrup for Keto)
- 2 tablespoons scallions, green parts only, for garnish (optional)
- Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and add the garlic-infused olive oil. Once the display reads "Hot," add the leek, red bell pepper, mushrooms, and jalapeño (if using) to the pot and stir fry for 3 minutes.
- Add the ground beef and ground pork to the pot, breaking up the meat with a plastic spoon, and stir fry with the vegetables for 7 minutes or until the meat is no longer pink. Hit "Cancel" on the Instant Pot.
- Stir in the can of tomatoes and scrape the bottom of the pot clean with a plastic spoon (it should be quite clean already, but it's good to check). Stir in lentils and finally, your "Canada:" the pure maple syrup. Close the lid, turn the pressure release valve to "Sealing," hit the "Pressure Cook" or "Manual" button, and set timer to 30 minutes.
- Once the cooking cycle has completed, quick release the pressure, open the lid, and stir the chili. Once it's cool enough, taste and adjust seasonings and maple syrup to your liking.
- *If you're not concerned with FODMAPS, you can use regular olive oil and add 3 cloves of minced garlic. Add them about 30 seconds before the end of the 3 minute veggie stir fry.
- **If you're not concerned with FODMAPs and prefer not to use leek, sub ½ chopped sweet or white onion.
- ***Please note: These items are low in FODMAPs, but some people react poorly to spicy food regardless of whether it is low FODMAP. Be mindful of how your body reacts to spicy food and consult your doctor or dietitian before making this recipe if you have concerns about how your body might react.
- ****An 8 ounce can of canned sliced mushrooms, drained and well-rinsed, can also be used.
- *****This recipe was posted prior to Monash University retesting red bell pepper for FODMAPs. While their previous tests reported them to be FODMAP-free, their more recent tests show they contain the FODMAP fructose and are low FODMAP in quantities of up to ⅓ cup per serving. When eaten in combination with canned tomatoes, which also contain fructose, this has the potential for FODMAP stacking. If you are able to tolerate fructose or had no problems with red bell peppers + canned tomatoes in the past, this may not be an issue for you.
- If adapting for Keto, omit lentils and maple syrup or use a Keto-friendly maple syrup. Without the lentils and pure maple syrup, this recipe contains the following macros: Fat: 17 g, Total Carbs: 6.2 g, Net carbs: 3.9, Protein: 23.4 g.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Soup & Stew
- Method: Instant Pot
- Cuisine: Tex-Mex
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