Combine the amazing deliciousness of chili with buffalo chicken with this Low FODMAP* Buffalo Chicken Chili! Comforting chili combined with the mouthwatering, spicy flavors of buffalo chicken is a match made in heaven. Made in the Instant Pot or slow cooker with low FODMAP ingredients, this buffalo chicken chili is low FODMAP in servings of up to 1 cup. Convert this recipe to Paleo / Whole30 by omitting the lima beans.
Spicy food warning: although low FODMAP, this recipe contains spicy ingredients, which may still trigger symptoms in some people with IBS.
*Please note: since this initial posting of this recipe, some ingredients have been retested by Monash University for their FODMAP content. See notes in the recipe card for further information.
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Low FODMAP Buffalo Chicken Chili: A Recipe Hybrid
My husband, Jeff, and I agree that the two tastiest recipes on this blog so far are Low FODMAP Instant Pot Chili con Canada and Low FODMAP Air Fryer Buffalo Chicken Tenders Salad. I was inspired to combine the best attributes of both recipes to create this Low FODMAP Buffalo Chicken Chili recipe. So, if you have yet to try Low FODMAP Instant Pot Chili con Canada or Low FODMAP Air Fryer Buffalo Chicken Tenders Salad - kill two birds with one stone by making this Low FODMAP Buffalo Chicken Chili in your Instant Pot OR slow cooker. However, if I'm being honest, I think you should try all three.
Lima Beans in Chili: Are you crazy?!?
I don't like the word "crazy." I prefer to use the terms "open minded" or "out-of-the-box." When you are eating a highly restricted diet like low FODMAP, you have to get resourceful. If not, you either 1) starve, or 2) end up eating the most boring food ever.
The types of beans one can eat on a low FODMAP diet are minimal. Kidney beans, which are traditionally used in chili con carne, are incredibly high in FODMAPs. Completely omitting the beans from chili is an option (and definitely one to consider if eating Paleo or Whole30). But, let's face it: chili without beans is definitely missing something. Plus, lima beans add texture and color as well as nutrients and fiber. According to Monash University's Low FODMAP Diet App, lima beans are tolerable for most persons with IBS in quantities of up to ¼ cup per serving.
If you still think putting lima beans in chili is odd, prefer to strictly eat Paleo or are on a Whole30, then feel free to leave them out.
Is this chili spicy?
Yes. It wouldn't be a "buffalo" chicken chili without some heat. As this recipe contains hot sauce (I use Louisiana Hot Sauce, which is low FODMAP and also Paleo and Whole30 compliant), it is spicy, as are most things slathered in or containing hot sauce. If you don't know where to obtain hot sauce that's low FODMAP, I talk a bit more about hot sauce in my post about Low FODMAP Air Fryer Buffalo Chicken Tenders Salad under the "Low FODMAP Buffalo Sauce" section.
You can control the spiciness level by adding less or more hot sauce - ¼ cup for mild spiciness or ⅓ cup for medium spiciness. If you want an incredibly spicy chili, add more than ⅓ cup, but do so at your own risk. I haven't tested this recipe with more than ⅓ cup, so anything more than that is uncharted territory for me.
However, please note: some people react poorly to spicy food regardless of whether it's low FODMAP. If you're concerned about your body might react, consult your doctor or dietitian before making this recipe.
Necessary Equipment
Low FODMAP Instant Pot Buffalo Chicken Chili
The equipment I use to make this low FODMAP buffalo chicken chili in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot (this recipe has been tested in both), or another comparable electric pressure cooker
- Chopping board
- Chopping knife
- Measuring spoons and cups
- Plastic spoon for stirring and scraping
- Stirring spoon
- Ladle
Low FODMAP Slow Cooker Buffalo Chicken Chili
The equipment I use to make this low FODMAP buffalo chicken chili in the slow cooker includes:
- Slow Cooker (I use an older model of this 6-quart Crock-Pot)
- Measuring cups and spoons
- Large skillet
- Turning spatula
- Heat-resistant spatula
- Stirring spoon
- Ladle
Low FODMAP Buffalo Chicken Chili: Ingredients & Tips for Success
Ghee
You may notice that this recipe is a bit heavy on the ghee side (3 tablespoons). This is because buffalo sauce typically contains large amounts of butter. To maintain that same flavor without lactose, I use ghee (a.k.a. clarified butter). To start this recipe, I press the "Sauté" button on the Instant Pot, or if making it in the slow cooker, I place a large skillet on the stove top on medium heat and add the ghee to the pot/skillet to melt.
Produce
For produce, I include chopped red bell pepper and sliced celery, which is low FODMAP in quantities of up to ¼ of a medium stalk (or 10 grams) per serving. We're adding two medium stalks, and this chili recipe makes 8 total servings, so we're right at the tolerable amount for persons with IBS.
Once the Instant Pot or skillet is hot, I swirl to coat in ghee, and then add the red bell pepper and celery. I sauté the vegetables for 3 minutes, stirring occasionally.
Chicken
For the chicken component of this recipe, I use ground chicken. It's just easier than having to cook chicken breasts and shred them (unless you have leftover chicken from another, which could be used, although I have not tested it myself).
Once the produce has sautéed for 3 minutes, I add the ground chicken to the pot/skillet and break it up into small pieces with a plastic spoon. I continue to sauté it along with the vegetables until the chicken is no longer pink. This typically takes about 7 minutes for me, but the timing may differ for you.
Tomatoes
Once the chicken has fully browned, I add one 28 ounce can of diced tomatoes with their juices to the pot/skillet and use them to deglaze the pot or skillet. I hit "Cancel" on the Instant Pot or remove the skillet from heat. If making in the slow cooker, I scrape the contents of the skillet into the slow cooker with a heat-resistant spatula.
Lima Beans
As I discuss lima beans at length above, I'm not going to add much more detail about them here, but after I add the tomatoes to the Instant Pot or scoop the skillet contents into the slow cooker, I add frozen lima beans (if using them - omit for Paleo/Whole30).
Hot Sauce & Coconut Aminos
See my notes on hot sauce in the "Is this chili spicy?" section above for more information. As mentioned, I add ¼ cup for mild or ⅓ cup for medium Louisiana Hot Sauce, which is low FODMAP as well as Paleo and Whole30 compliant.
I also add 1 tablespoon of coconut aminos (sometimes also called soy sauce substitute or coconut sauce) to the chili, which adds great umami flavor.
Seasonings
To season the chili, I add the following:
- Dried chives - on of my favorite low FODMAP ingredients
- Chili powder
- Ground cumin
- Sea salt - I am a bit of a salt fiend, so if you don't like salt, adjust to your own taste
- Ground black pepper - I also like tons of pepper, so adjust to your own taste
Once all the seasonings have been added, I stir the chili. For the Instant Pot, I close the lid, set the pressure release valve to "Sealing" (if the model requires it), press "Pressure Cook," and set the timer for 30 minutes.
For the slow cooker, I close the lid and set the timer for 6-8 hours on low or 4 hours on high.
Scallions
Once the cooking cycle has completed on the Instant Pot, I quick release the pressure and open the lid. For the slow cooker, I simply open the lid. I then stir in some chopped scallions (a.k.a. green onions), the dark green parts only, as they are FODMAP free. I garnish the chili with additional chopped scallions or some cilantro leaves, but these are optional.
Serving Options
For low FODMAP, you could serve this chili with tortilla chips, lactose-free cheese or lactose-free sour cream. I highly recommend eating with tortilla chips as although it is a filling chili, a 1 cup serving may not be enough for some people. If not doing a Whole30, I typically plop in a dollop of lactose-free sour cream to cut some of the the heat and acidity. These options are unfortunately not Paleo or Whole30 compliant.
Low FODMAP Buffalo Chicken Chili (Instant Pot / Slow Cooker)
Equipment
- Instant Pot or
- Heat-resistant spatula if making in a Crock-Pot
Ingredients
- 3 tablespoon ghee, or butter if not Paleo / Whole30
- 1 red bell pepper, chopped*
- 2 medium stalks celery, sliced*
- 2 pounds ground chicken
- 1 28 ounce can diced tomatoes, with juice
- 1 cup frozen lima beans*, optional, omit for Paleo / Whole30 option
- ¼-⅓ cup low FODMAP hot sauce*
- 1 tablespoon coconut aminos, or lite soy sauce or tamari if not Paleo / Whole30
- 1 tablespoon dried chives
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon sea salt, or to taste
- ½ teaspoon ground black pepper, or to taste
- 1 cup scallions, dark green parts only, chopped, plus more for optional garnish
- Fresh cilantro leaves, for garnish (optional)
Instructions
Instant Pot Instructions:
- Hit "Sauté" on your 6-quart Instant Pot or 8-quart Instant Pot and add ghee to the pot.
- Once the display reads "Hot," add red bell pepper and celery and sauté for 3 minutes, stirring occasionally. Add ground chicken and break it up into small pieces using a plastic spoon. Sauté chicken with vegetables until chicken is no longer pink, about 7 minutes.
- Hit “Cancel” on the Instant Pot. Add can of diced tomatoes with juice and, if needed, scrape the bottom of the pot clean with a plastic spoon.
- Stir in lima beans (if using them), hot sauce, coconut aminos, dried chives, chili powder, cumin, salt and pepper.
- Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 30 minutes.
- Once the cooking cycle has completed, quick release the pressure. Open the lid.
- Stir in chopped scallions. Garnish with additional scallions and fresh cilantro leaves (optional). If not Paleo/Whole30, optionally serve with low FODMAP tortilla chips, lactose-free cheese and/or lactose-free sour cream and enjoy! Paleo / Whole30 / Low FODMAP: this chili would also go well served over a baked potato.
Slow Cooker Instructions:
- Place a large skillet on the stove top on medium high heat and add ghee to the pan. Once the skillet is hot, add red bell pepper and celery and sauté for 3 minutes. Add ground chicken to the pan and break up meat into small pieces. Sauté ground chicken with vegetables until the chicken is no longer pink, about 7 minutes.
- Add can of diced tomatoes with juice to the pan and scrape the bottom of the pan clean with a plastic spoon. Remove skillet from heat, and using a heat-resistant spatula, scrape contents into a slow cooker (I use a 6-quart Crock-Pot).
- Stir in lima beans (if using them), hot sauce, coconut aminos, dried chives, chili powder, cumin, salt and pepper. Close lid and set timer for 6-8 hours on low or 4 hours on high.
- Once the cooking time is finished, remove lid and stir in chopped scallions. Garnish with additional chopped scallions and fresh cilantro leaves (optional). If not Paleo/Whole30, serve with low FODMAP tortilla chips, lactose-free cheese and/or lactose-free sour cream and enjoy! Paleo / Whole30 / Low FODMAP: this chili would also go well served over a baked potato.
Notes
- Serving size: low FODMAP at servings of up to 1 cup.
- Red bell pepper: 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.
- Celery: per Monash University’s Low FODMAP Diet App, low FODMAP in quantities of up to ¼ medium stalk (or 10 grams) per serving. This recipe is 8, 1-cup servings total, giving each serving about ¼ of a medium celery stalk.
- Lima beans: low FODMAP in quantities of up to ¼ cup per serving. Omit for Paleo/Whole30 option.
- Hot Sauce: I personally consider using ¼ cup of hot sauce to be "mild" and ⅓ cup of hot sauce to be "medium," but that's obviously very subjective. Adjust to your own personal taste. See my Low FODMAP Air Fryer Buffalo Chicken Salad post for a couple of low FODMAP hot sauce options.
- Please note: some people react poorly to spicy food regardless of whether it is low FODMAP. If you're concerned about your body might react, consult your doctor or dietitian before making this recipe.
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