Mexican Grits with Low FODMAP Taco Seasoning (Low-FODMAP Recipe)

Mexican Grits with Low FODMAP Taco Seasoning (Low-FODMAP Recipe)

If you love tacos but crave a new twist, try Taco Grits. My low FODMAP taco seasoning adds deep, smoky flavor to the healthy ground turkey.

If you love tacos but crave a new twist, try Taco Grits. My low FODMAP taco seasoning adds deep, smoky flavor to the healthy ground turkey.

Tacos are heroes of the food world. They even stand out among beloved favorites like pizza, hamburgers, or lasagna. 

I’ve got a few theories on what makes tacos a superstar…

  • Tacos are easy to make even on busy weeknights (hello Taco Tuesday!)
  • Tacos are incredibly versatile--you can swap and change out the ingredients without ruining the experience
  • Tacos are friendly to food sensitivities--naturally wheat free and open to ingredient substitutions

It’s easy to keep tacos in your weekly rotation because you’ll never get bored. I make them with pork, sirloin, ground meat, shredded chicken, can eat a lot of tacos before you repeat.

The Secret: My 4-Ingredient Low-FODMAP Taco Seasoning

Whenever I use ground meat for tacos, I make my own D.I.Y. low-FODMAP taco seasoning. My blend has just 4 ingredients (plus salt and pepper!), and I often eyeball the quantities--no need to measure out 10 different spices!

The seasoning makes your taco meat rich and smokey. It adds tons of flavor without using high-FODMAP ingredients like onion or garlic powder. 

Essential Taco Spices

  1. Ancho Chile Powder - Adds a rich, slightly sweet flavor, similar to dried fruit
  2. Cumin - Adds a mild, earthy note
  3. Smoked Paprika - Adds a deep, smokey (obviously!), almost meaty flavor
  4. Thyme - Adds a mild, earthy herbal note; dried oregano works too

If you miss the flavor of highly seasoned taco meat, you will love this. 

Ancho chile powder is mild and has a slightly sweet raisin-like flavor and cumin and smoked paprika add tons of earthy smokiness. You’ll want to use this combination of spices on all your Mexican recipes. 

Click here to learn more about Ancho Chile Powder and get my recipe for Ancho-Orange Roast Chicken and Spaghetti Squash.

Introducing Taco Grits

I love pretty much any take on Mexican food, but tacos are definitely the favorite. That’s why I was excited to come up with a brand new twist on tacos.

 Love Mexican food too? Check out my Cheesy One-Pan Mexican Rice with Ground Beef.

I’m sure somebody out there has made a similar dish with grits, but I like to think of Taco Grits as my own creation...why not!?

The inspiration for Taco Grits came about because I wanted to make one of my favorite go-to meals, Shrimp and Grits, but I’d just eaten shrimp the previous day and wanted to change things up.

Since grits and corn tortillas are both made from ground corn, I connected the grits with tacos and the rest is history. 

Just like traditional tacos, Taco Grits are super versatile. In fact if grits are unavailable, use polenta. If you don’t have time to make salsa, use chopped tomatoes (and hot sauce if you like some heat). If you prefer beef over turkey, use that.

Speaking of salsa, my homemade low-FODMAP version is quick--you make it in the food processor. You can make one big batch and use it for several days so your effort pays off.

Click here to check out the low-FODMAP salsa recipe.

As you can see in the photo, I didn’t include cheese but you can. Got another favorite taco topping? Go for it!

Mexican Grits with Low FODMAP Taco Seasoning (Low FODMAP recipe)

Polenta may be substituted for the grits. If you like more or less seasoning, feel free to adjust according to your taste. It’s also nice to cook extra ground turkey and use the leftovers for rice bowls, tacos, or nachos. The spice quantities below are for 1 pound of ground meat, so just multiply as needed.

Makes 4 servings


Cooking spray
1 lb ground turkey
1 tsp ancho chile powder
¾  tsp ground cumin
¾ tsp smoked paprika
½ tsp dried thyme or oregano
Salt and freshly ground black pepper to taste
1 cup quick-cooking grits
1 cup low-FODMAP salsa OR chopped tomatoes (1 to 2 tomatoes) 
½ avocado, chopped
½ cup lactose-free sour cream (optional)
¾ cup grated cheddar cheese (optional)
Low-FODMAP hot sauce (optional)
Chopped fresh cilantro or scallion tops for garnish


1. Cook grits in water according to package directions. I tend to cook quick grits a bit longer so the texture is very tender, about 10 minutes. As grits thicken, reduce heat to low and cover the saucepan to prevent splattering. Season with salt and pepper.

2. Season ground turkey with chile powder, cumin, smoked paprika, thyme, salt and black pepper. Heat a large skillet on medium high and mist with cooking spray. Add turkey and cook, crumbling with a spoon, until meat is no longer pink, 5 to 7 minutes. 

3. Divide grits and turkey among 4 plates. Top with salsa or chopped tomatoes and avocado. Add sour cream, cheese, and/or hot sauce if using. Garnish with cilantro and serve.