Thursday, September 20, 2012

Joy Bauer's Turkey Chili (made low FODMAPs and Gluten-Free)

I was privileged to meet Joy Bauer in January, and since then I've been perusing her website and checking out all of her wonderful recipes. Among one of the recipes she shared with us when she visited was this turkey chili recipe. The onions and garlic, which pretty much make any chili taste amazing, are two things that I can't eat on my low FODMAPs diet, so I set out to make this FODMAPs-free (or at least, free of FODMAPs that I can't control. Broccoli and beans contains FODMAPs, but Beano helps me digest those better!).  Overall, this is a "Lower-FODMAPs" chili.

Turkey Chili
(lower-FODMAPs and Gluten-free)

Adapted from Joy Bauer

(Makes ~8 large servings)


2 pounds ground turkey (at least 90% lean)
1 28-ounce can roasted tomatoes
2 cups water
1 tsp. smoked paprika
1 tsp. black pepper
1 tsp. cumin
1 tsp. cinnamon
1 tsp. dried oregano
1/2 tsp. cayenne pepper
2 tsp. brown rice flour or corn flour
2 cans beans (I used white beans) **
2 cups frozen chopped broccoli

** If you are following a Low FODMAPs Diet  take a Beano for the beans (or heck, you may need one even if you aren't following a special diet!). Also, be careful about your garnish. I chose avocado, but they aren't low FODMAPs!  Oops. **

1. In a large skillet over medium-high heat, brown the turkey, stirring to break up the meat. Add the tomatoes, water, chili powder, paprika, black pepper, cumin, oregano, cinnamon and cayenne pepper. Mix thoroughly. Cover and simmer, stirring occasionally, 25 to 30 minutes.

2. Stir in the flour, and cook, stirring, 2 minutes. Stir in the beans and broccoli, and cook, uncovered and stirring occasionally, for 20 minutes.

If you want, garnish with avocado and serve with jalapeno cornbread. That is, if you want to be cool like me ;)  If following a  low FODMAPs diet, be careful with the avocado, you should limit your intake.

Nutrition Facts
(1/8 of entire batch)

  • Excellent source of fiber, vitamins A and C
  • Excellent source of iron
  • Not too high in sodium
  • Only 261 calories.


QUESTION: Do you prefer beef or turkey in your chili? Or, do you like it vegetarian??
Any fun weekend plans? I'm working all weekend. Wahoo (haha, sarcasm.....)!


  1. I so want to be "cool like you" and would devour the jalapeno cornbread. i make chili with grass fed beef or turkey. I haven't made it veg but for no good reason. I wouldn't think to go for Joy Bauer's recipes only because she doesn't usually seem like the cooking type. So I like chili and I'm judgmental, what can I say.

  2. I received her book for a review and really enjoy how informative it is! I need to start looking at the recipes more!

  3. I am not a big fan of turkey in general but I LOVE a good vegetarian chili!! YUM!

  4. LOOK at those nutrition low-calorie! I love that there's broccoli in the very Gina :) Mark would have a coronary if I tried to pull that one! ;)

  5. omg i need some cornmeal asap i've been DYING for cornbread. haha that sounded so desperate but its how i feel. happpy weekend girlfrand, xoxox

  6. Looks good! And the spicy cornbread sounds perfect to go with the chili!

    I like veggie chili, but hubby loves it when I add a bit of grassfed beef, so I usually do. :)

  7. I love them all!!! My best chili recipe is actually a vegetarian but I appreciate the white chili and rustic meaty ones too! Your cornbread would make a perfect part, huh? I love the addition of broccoli and the topping of favs!

  8. Yeah, I was sent her cookbook and was impressed. Everything I tried was very tasty. I love turkey and veggie chili. Not a ground beef girl. :)

  9. I absolutely want to be cool like you, so I would definitely eat this with avocado and cornbread :-). Looks like I need to find the ever elusive smoked paprika for this recipe. Last time I made chili, it was with beef, but I think turkey (or ground bison) would be delicious too. Have a wonderful week!

  10. Beans are not FODMAP friendly!!