A Fajita Bowl That Works for Sensitive Stomachs

Classic fajitas are built on onions and garlic — two of the highest-FODMAP ingredients around. This version keeps all the flavor of the original by using green onion tops (which are safe), a homemade spice blend, and garlic-infused oil if you want garlic flavor without the fructans. The result is smoky, satisfying, and easy on the digestive system.

The Spice Blend Note

Commercial chili powder and fajita seasoning packets almost always contain onion powder and garlic powder — both high FODMAP. This recipe uses individual spices (cumin, paprika, oregano, chipotle) so you control exactly what goes in. If you have a store-bought blend you trust, check the label carefully.

Protein Options

Chicken thighs stay juicier than breast meat and are harder to overcook in a hot skillet. Either works well here. Shrimp is an excellent substitute — cook 2–3 minutes per side. For a vegetarian version, use firm tofu pressed and sliced, or increase the black beans slightly (keeping per-serving amounts within FODMAP limits).

FODMAP Notes

• Green onion tops only: The white bulb is high FODMAP. Use only the green parts — they have all the onion flavor without the fructans.
• Black beans: Safe at ¼ cup (canned, drained, and rinsed) per serving. The canning liquid contains water-soluble FODMAPs, so draining and rinsing is essential. Do not exceed ¼ cup per person.
• Avocado: Safe at ⅛ of a whole avocado (about 2–3 thin slices) per serving. Going beyond this into higher-FODMAP territory. Keep portions small.
• Greek yogurt / sour cream: Use plain Greek yogurt (low FODMAP at up to ¾ cup per serving) or lactose-free sour cream. Regular sour cream is borderline — lactose-free is safer if you're sensitive.
• Bell peppers: Safe at up to ⅓ of a medium pepper per serving. This recipe uses 2 peppers across 3 servings, which keeps each portion within range.
• Rice: Fully FODMAP safe — no restrictions.
• Spice blend: Make your own from individual spices as listed. Most commercial fajita or chili powders contain garlic and/or onion powder.

Meal Prep

The chicken and peppers keep well refrigerated for up to 4 days. Store rice, toppings, and yogurt drizzle separately and assemble bowls fresh. The avocado should be added just before serving to prevent browning — a squeeze of lime juice helps if you're prepping ahead.