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Low FODMAP Instant Pot Chili con Canada (Paleo Option)

  • Author: Gail
  • Total Time: 55 minutes
  • Yield: 8 servings (1.25 cups per serving) 1x


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 an easy Paleo option. And don't forget to add the "Canada!"


Units Scale
  • 2 tbsp garlic-infused olive oil *
  • 1/2 cup leek, green leaves only, chopped**
  • 1 red bell pepper, diced
  • 1 cup king oyster mushrooms, quartered lengthwise then sliced horizontally****
  • 1 jalapeno pepper, minced (optional)***
  • 1 lb lean ground beef
  • 1 lb ground pork
  • 1 28 oz. 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)
  • 2 1/2 tbsp chili powder***
  • 2 tsp ground cumin
  • 1/2 tsp red pepper flakes***
  • 2 tsp salt (or to taste)
  • 1/4 cup pure maple syrup (a.k.a. "Canada")
  • 2 tbsp scallions, green parts only, for garnish (optional)


  1. 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.
  2. 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.
  3. 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.
  4. 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 1/2 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.
  • ****If you're not concerned with FODMAPs and don't want to hunt for king oyster mushrooms, you can use 1 cup of sliced white button mushrooms instead or leave the mushrooms out altogether.
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Category: Soup & Stew
  • Method: Instant Pot
  • Cuisine: Mexican

Keywords: low fodmap chili, low fodmap chilli, low fodmap chili con carne, low fodmap instant pot chili, low fodmap instant pot recipes, paleo, low fodmap soup recipes