Description
Combine the incredibly delicious flavors of chili and buffalo chicken with this Low FODMAP Buffalo Chicken Chili! This easy, mouthwatering chili can be made in the Instant Pot or slow cooker, is low FODMAP (in servings of up to 1 cup) with an easy Paleo/Whole30 option, and can be on your table in about an hour. Please note: since this recipe was originally posted, some of the ingredients in this recipe have been retested for FODMAPs by Monash University. See notes below for further information. This recipe also contains spicy ingredients, which may an additional symptom trigger for some people with IBS.
Ingredients
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- 3 tablespoon ghee (or butter if not Paleo / Whole30)
- 1 red bell pepper, diced*
- 2 medium stalks celery, sliced*
- 2 pounds ground chicken
- 1 28 ounce can diced tomatoes with their juice
- 1 cup frozen lima beans* (optional, omit for Paleo / Whole30 option)
- 1/4-1/3 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)
- 1/2 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 or butter 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 or spatula (I love my Instant Pot spatula).
- 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 1/3 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 1/4 cup of hot sauce to be "mild" and 1/3 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.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soups and Stews
- Method: Instant Pot / Slow Cooker
- Cuisine: American
