Low FODMAP Cheesy Pork Taco Dip
Ingredients
MAKE GLUTEN FREEMakes 8 servings
Cheesy Pork Taco Dip
400
lean ground pork
2
neutral oil (rice bran, canola, sunflower)
375
FODMAPPED Slow Roasted Vegetable Simmer Sauce
0.75
red bell pepper (deseeded & diced)
1.5
smoked paprika*
0.5
ground cumin*
0.5
ground coriander*
0.5
dried oregano*
0.25
chilli powder*
20
green onions/scallions (green tips only, finely sliced)*
0.25
fresh cilantro
Cheese Sauce
2
butter or dairy free spread*
3
gluten free all purpose flour*
375
low FODMAP milk*
170
colby or cheddar cheese (grated)
To Serve
300
plain corn chips*
Equipment
- large frypan
- large saucepan
Low FODMAP Cheesy Pork Taco Dip
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 FREESERVES 8
Cheesy Pork Taco Dip
400
lean ground pork
2
neutral oil (rice bran, canola, sunflower)
375
FODMAPPED Slow Roasted Vegetable Simmer Sauce
0.75
red bell pepper (deseeded & diced)
1.5
smoked paprika*
0.5
ground cumin*
0.5
ground coriander*
0.5
dried oregano*
0.25
chilli powder*
20
green onions/scallions (green tips only, finely sliced)*
0.25
fresh cilantro
Cheese Sauce
2
butter or dairy free spread*
3
gluten free all purpose flour*
375
low FODMAP milk*
170
colby or cheddar cheese (grated)
To Serve
300
plain corn chips*
Equipment
- large frypan
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
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
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Heat a large frypan over medium high heat. Add the neutral oil and fry the lean ground pork until golden brown. Add the red bell 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.
- 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.
- Finely chop the green onions/scallions (green tips only) and the fresh cilantro.
- 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.
- Serve warm with tortilla chips.
- 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/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
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.
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
