Low FODMAP Cheesy Pork Taco Dip

Ingredients

MAKE GLUTEN FREE

Makes 8 servings

Cheesy Pork Taco Dip

400   lean minced pork
2   neutral oil (rice bran, canola, sunflower)
375   FODMAPPED Slow Roasted Vegetable Simmer Sauce
0.75   red pepper (deseeded & diced)
1.5   smoked paprika*
0.5   ground cumin*
0.5   ground coriander*
0.5   dried oregano*
0.25   chilli powder*
20   spring onion (green tips only, finely sliced)*
0.25   fresh coriander

Cheese Sauce

2   butter or dairy free spread*
3   gluten free plain flour*
375   low FODMAP milk*
170   colby or cheddar cheese (grated)

To Serve

300   plain corn chips*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large saucepan

Low FODMAP Cheesy Pork Taco Dip

Last updated Mar 5th, 2022

PREP IN 5 MIN
COOKS IN 25 MIN
SERVES 8

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Condiments, Snacks

Looking for the perfect dip for your next social gathering? Our low FODMAP cheesy pork taco dip is sure to be a hit! To make the prep work super easy for this low FODMAP recipe we used FODMAPPED slow cooked roast vegetables (sponsored post).

Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.

  • Gluten Free
  • Low FODMAP
  • Egg Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

SERVES 8

Cheesy Pork Taco Dip

400   lean minced pork
2   neutral oil (rice bran, canola, sunflower)
375   FODMAPPED Slow Roasted Vegetable Simmer Sauce
0.75   red pepper (deseeded & diced)
1.5   smoked paprika*
0.5   ground cumin*
0.5   ground coriander*
0.5   dried oregano*
0.25   chilli powder*
20   spring onion (green tips only, finely sliced)*
0.25   fresh coriander

Cheese Sauce

2   butter or dairy free spread*
3   gluten free plain flour*
375   low FODMAP milk*
170   colby or cheddar cheese (grated)

To Serve

300   plain corn chips*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large saucepan
SHOW NUTRITION

Nutrition per serve

    | |
Calories 425
Fat 22g
Saturates 6.6g
Protein 19.7g
Carbs 38.8g
Sugars 6.7g
Fibre 3.6g
Salt 0.7g
Iron 2.2mg
Calcium 267.5mg
Calories 377
Fat 18.2g
Saturates 4.2g
Protein 18.2g
Carbs 37g
Sugars 6.2g
Fibre 3.5g
Salt 0.9g
Iron 2.2mg
Calcium 272.3mg
Calories 425
Fat 22g
Saturates 6.6g
Protein 19.7g
Carbs 38.8g
Sugars 6.7g
Fibre 3.6g
Salt 0.7g
Iron 2.2mg
Calcium 267.5mg
    | | |
  1. Heat a large frypan over medium high heat. Add the neutral oil and fry the lean minced pork until golden brown. Add the red peppers and fry for a further minute. Mix through the FODMAPPED slow roast vegetable sauce, paprika, cumin, oregano, chilli powder and ground coriander. Season well with salt and pepper and turn down the heat to low.
  2. While the pork browns, make the cheese sauce. Melt the butter or dairy free spread in a medium sized sauce pan over medium heat. Whisk through the flour and allow to bubble for 1 minute (don't let it brown) while you stir it. Then whisk through 1/2 cup of low FODMAP milk, once smooth whisk through the rest of the milk and add the cheese. Allow to cook until thick, stirring occasionally.
  3. Finely chop the spring onion (green tips only) and the fresh coriander.
  4. Mix the cheese sauce through the pork mixture. Taste and adjust the spices as needed. Then remove from the heat and mix through the fresh herbs.
  5. Serve warm with tortilla chips. 
  6. Serving tip: Keep this dip warm by serving it in your crock pot (keep the heat setting on warm or low).

Buying Tips

Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.

Make sure your chilli powder does not include garlic powder. You may need to shop around to find a pure chilli powder. When developing recipes we used a mild powdered chilli that was not mixed with any other ingredients

Choose plain potato chips and avoid chips that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Plain potato chips, ready salted or salt and vinegar often make good low FODMAP options.

Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).

Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.

If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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