Fody's Turkey & Black Bean Low FODMAP Quesadillas

Description of Fody's Turkey & Black Bean Low FODMAP Quesadillas

Quesadillas couldn’t be easier to make. At their most basic, they are essentially two tortillas sandwiched together, stuffed with cheese and (usually) griddled until golden - but that’s just the beginning! First of all, did you know that many cheeses are Low FODMAP? So you can choose from several Low FODMAP cheeses that melt beautifully, such as Cheddar, Havarti, and Monterey Jack, to name a few.

For readers wondering whether black beans are Low FODMAP, this recipe uses canned, drained, and rinsed beans in portions that align with Monash guidance.

This Low FODMAP recipe combines brown rice tortillas with a filling of ground turkey sautéed with black beans and Fody Taco Sauce. Then the whole shebang gets covered in cheese, broiled until ooey, gooey, and melty, and served with a lively salsa that begins with Fody Low FODMAP Salsa and adds fresh tomatoes, scallions, and lime juice. Don’t forget the lactose-free sour cream!

About those black beans: Monash University has lab-tested canned, drained, and rinsed black beans and found they are Low FODMAP in 40-gram portions (about 3 tablespoons), and the suggested serving size for this recipe is well within the Low FODMAP recommendations. If you’ve been wondering if black beans are Low FODMAP, the answer is yes—when measured to the serving size noted here.

Fody's Turkey & Black Bean Low FODMAP Quesadillas Ingredients

Salsa:

• 1 cup (240 g) Fody Salsa, Mild or Medium

• 1 medium tomato, cored and diced

• ¼ cup (16 g) chopped scallion greens

• 1 to 2 teaspoons lime juice

Quesadilla:

• 1 tablespoon Fody Garlic-Infused Olive Oil

• 1-pound (455 g) ground turkey

• ½ cup (104 g) rinsed and drained canned black beans

• ¼ cup (60 ml) Fody Taco Sauce

• 4, Low FODMAP brown rice flour tortillas (about 9-inches/23 cm across)

• 6-ounces (170 g) shredded Monterey Jack cheese

• Lactose-free sour cream

Directions for Low FODMAP Quesadillas

• Make the Salsa: Stir the Fody Salsa, chopped tomato, and scallions together in a small bowl. Add the smaller amount of lime juice, taste and add more, if desired; set aside.

• Make the Quesadillas: Position the rack about 4 inches (10 cm) below the broiler. Preheat broiler to high. Line a baking sheet pan with aluminum foil; set aside.

• Heat a large skillet over medium heat. Add oil and heat until shimmering, then add the turkey and sauté until it is about halfway cooked through. Add the beans and Fody Taco Sauce, and keep sautéing until the turkey is cooked through.

• Place two tortillas on the prepared pan, spaced apart, and divide the turkey/bean mixture between them. Scatter about one-third of the cheese equally over both open-faced quesadillas. Gently press remaining tortillas on top of each one. Sprinkle the remaining cheese evenly over each quesadilla.

• Broil until cheese is melted and bubbly, about 2 to 3 minutes. Cut the quesadillas into wedges and serve with the salsa and dollops of lactose-free sour cream.

Why Canned and Rinsed Beans Are Lower in FODMAPs

Understanding canned beans and FODMAPs can make a big difference when planning IBS-friendly meals. Beans naturally contain galacto-oligosaccharides (GOS) and fructans, which are water-soluble carbohydrates that may trigger digestive symptoms for people with IBS. During the canning process, a significant portion of these FODMAPs leach from the beans into the surrounding liquid.

This is why canned beans are Lower in FODMAPs than their dried counterparts. When you drain and rinse canned beans, you physically remove much of the dissolved GOS and fructans that have collected in the canning liquid. Rinsing beans under cold running water for 30–60 seconds to reduce FODMAPs is considered best practice and can substantially lower their FODMAP content, making them easier to tolerate.

In contrast, dried beans that are soaked and cooked at home often retain more FODMAPs, especially if the soaking water is reused during cooking. This difference in preparation explains why the same type of bean can have very different FODMAP levels. Knowing how to prepare beans for IBS helps you enjoy them more comfortably while staying within Low FODMAP guidelines.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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