Low FODMAP Slow Cooker Easy

Low FODMAP Slow Cooker Chicken Tacos

Easy low FODMAP slow cooker chicken tacos with tender, flavorful chicken. Perfect for taco night or meal prep - just 5 minutes of prep.

Prep Time
5m
Cook Time
4h
Total Time
4h 5m
Servings
6
Low FODMAP Slow Cooker Chicken Tacos

Instructions

  1. 1

    Place chicken breasts or thighs in a 4-6 quart slow cooker.

  2. 2

    Drizzle chicken with garlic-infused olive oil.

  3. 3

    In a small bowl, mix together chili powder, cumin, paprika, oregano, salt, pepper, and cayenne.

  4. 4

    Sprinkle the spice mixture evenly over the chicken.

  5. 5

    In another small bowl, whisk together chicken broth, tomato paste, and lime juice.

  6. 6

    Pour the liquid mixture over the chicken in the slow cooker.

  7. 7

    Cover and cook on LOW for 4-5 hours or HIGH for 2-3 hours, until chicken is tender and shreds easily.

  8. 8

    Remove chicken from slow cooker and shred using two forks.

  9. 9

    Return shredded chicken to slow cooker and stir to coat with the cooking liquid. Let sit for 5 minutes to absorb flavors.

  10. 10

    Warm corn tortillas in a dry skillet for 30 seconds per side or wrap in damp paper towels and microwave for 30 seconds.

  11. 11

    Assemble tacos: Fill each tortilla with chicken, lettuce, tomatoes, cheese, green onion tops, and cilantro.

  12. 12

    Serve with lime wedges for squeezing over tacos.

FODMAP Notes

Chicken is naturally low FODMAP with no FODMAP content. Corn tortillas are low FODMAP at 2 small (6-inch) tortillas per serving. All spices used are FODMAP-free. Tomato paste is safe at 1-2 tbsp. Cherry tomatoes are low FODMAP up to 1/4 cup per serving. Green parts of spring onions are safe; avoid white parts. Lactose-free cheese contains minimal FODMAPs. If using regular cheese, stick to hard cheeses like cheddar which are naturally lower in lactose. Cilantro is FODMAP-free. Avoid onion and garlic-based salsas.

Tips

  • 💡 Chicken thighs are more forgiving and stay moister than breasts
  • 💡 Don't lift the lid during cooking - you'll lose heat and moisture
  • 💡 For extra flavor, sear chicken in a skillet before adding to slow cooker
  • 💡 Reserve cooking liquid and use it to keep chicken moist during storage
  • 💡 Make taco bowls by serving over rice or quinoa instead of tortillas
  • 💡 Freeze shredded chicken in portions for quick future meals
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Recipe Notes

These slow cooker chicken tacos are a weeknight dinner dream. With just 5 minutes of hands-on time, you’ll have tender, flavorful taco meat that’s perfect for feeding a family or meal prepping for the week. The slow cooker does all the work while you go about your day.

Why Slow Cooker Chicken Tacos?

  • Minimal Prep: Just 5 minutes to throw everything in the pot
  • Hands-Off Cooking: No stirring, no monitoring needed
  • Always Tender: Slow cooking guarantees moist chicken every time
  • Meal Prep Friendly: Make once, eat multiple ways all week
  • Budget-Friendly: Uses affordable chicken breasts or thighs

Chicken Breasts vs. Thighs

Chicken Breasts:

  • Leaner option with less fat
  • Can dry out if overcooked
  • Cook on LOW for 4 hours, no longer
  • Best for meal prep (less fatty when cold)

Chicken Thighs (Recommended):

  • More forgiving, stay moist even if overcooked
  • Richer flavor from higher fat content
  • Can cook on LOW up to 6 hours
  • Better texture for tacos

Cooking Time Guide

Low Setting (Recommended):

  • Breasts: 4-5 hours
  • Thighs: 5-6 hours
  • Best for maximum tenderness

High Setting:

  • Breasts: 2-3 hours
  • Thighs: 3-4 hours
  • Good when you’re short on time

Taco Topping Ideas (All Low FODMAP)

Proteins & Dairy:

  • Lactose-free sour cream
  • Lactose-free shredded cheese (cheddar, Monterey Jack)
  • Hard cheeses (Parmesan, aged cheddar)

Vegetables:

  • Shredded lettuce or cabbage
  • Diced tomatoes (1/4 cup per serving)
  • Sliced radishes
  • Cucumber slices
  • Shredded carrots

Herbs & Aromatics:

  • Fresh cilantro
  • Green parts of spring onions only
  • Fresh lime juice

Sauces:

  • Low FODMAP salsa (homemade or certified brands)
  • Hot sauce (check ingredients)
  • Guacamole (1/4 avocado per serving)

Serving Suggestions

  • Classic Tacos: Use corn tortillas with all the toppings
  • Taco Bowls: Serve over rice or quinoa with toppings
  • Taco Salad: Use as protein on a bed of greens
  • Quesadillas: Make quesadillas with lactose-free cheese
  • Burrito Bowl: Mix with rice, beans (if tolerated), and vegetables
  • Nachos: Layer over tortilla chips with cheese

Make It a Complete Meal

Side Dishes:

  • Spanish rice (made with low FODMAP broth)
  • Refried beans (small portions, if tolerated in reintroduction)
  • Cilantro-lime rice
  • Roasted vegetables
  • Corn on the cob
  • Side salad with lime vinaigrette

Storage

  • Refrigerator: Store chicken in cooking liquid in airtight containers for up to 5 days
  • Freezer: Freeze in portions with liquid for up to 3 months. Thaw overnight in refrigerator
  • Reheating: Microwave with a splash of liquid, or reheat in a skillet over medium heat

FODMAP Stacking Note

This recipe is designed to be low FODMAP per serving. Watch your portion sizes for corn tortillas (2 small tortillas per serving is safe). If adding cheese, keep to 40g per serving. Cherry tomatoes should be limited to 1/4 cup per serving. If you’re eating multiple tacos or adding rice and other sides, be mindful of total FODMAP load.

Flavor Variations

Cilantro-Lime Chicken Tacos

Add 1/4 cup fresh cilantro and extra lime juice to the slow cooker in the last hour.

Smoky Chipotle Tacos

Add 1/2 tsp chipotle powder or a diced chipotle pepper (check ingredients for garlic).

BBQ Chicken Tacos

Replace half the broth with low FODMAP BBQ sauce for a sweet and tangy version.

Salsa Verde Chicken

Replace tomato paste with 1/2 cup low FODMAP salsa verde (check ingredients).

Troubleshooting

Dry chicken? You’ve overcooked it. Chicken breasts cook faster than thighs. Remove at the minimum time and check for doneness.

Bland flavor? Add more salt and spices. Taste the cooking liquid and adjust seasoning before mixing with chicken.

Watery? After shredding, return chicken to slow cooker on HIGH, uncovered, for 15 minutes to evaporate excess liquid.

Not enough spice? This recipe is mild. Double the chili powder and cumin, or add cayenne for heat.

Meal Prep Strategy

Make a double batch and use throughout the week:

  • Monday: Classic tacos with all the fixings
  • Tuesday: Taco salad over mixed greens
  • Wednesday: Chicken quesadillas with lactose-free cheese
  • Thursday: Taco bowl over cilantro-lime rice
  • Friday: Nachos with melted cheese and toppings

Quick Homemade Salsa (Low FODMAP)

Ingredients:

  • 2 cups cherry tomatoes, diced
  • 1/4 cup green onion tops, finely chopped
  • 2 tbsp fresh cilantro, chopped
  • 1 tbsp lime juice
  • 1/4 tsp salt
  • Pinch of cumin

Instructions: Mix all ingredients in a bowl. Let sit 15 minutes for flavors to meld. Store refrigerated for up to 3 days.