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A spoonful of Instant Pot Chili con Canada (Low FODMAP, Paleo Option)

Instant Pot Chili con Canada (Low FODMAP, Paleo Option)

  • Author: Gail
  • Prep Time: 10 minutes
  • Cook Time: 46 minutes
  • Total Time: 56 minutes
  • Yield: 8 servings (1.25 cups per serving) 1x


Warm your body and soul with this super tasty, sweet and spicy chili! A very, very loose interpretation of chili con carne, Instant Pot Chili con Canada contains low FODMAP ingredients so flavourful and hearty that you won’t even miss the beans! This recipe is also low FODMAP (at 1 serving) with an easy Paleo option. And don’t forget to add the “Canada!”


  • 2 tbsp garlic-infused olive oil *
  • ½ cup leek, green leaves only, chopped**
  • 1 red bell pepper, diced
  • 1 cup king oyster mushrooms, quartered lengthwise then sliced horizontally****
  • 1 jalapeño pepper, minced (optional)***
  • 1 lb lean ground beef
  • 1 lb ground pork
  • 1 28 oz. can diced tomatoes, with juice, or 3 cups fresh common tomatoes and their juice, diced
  • 1 cup canned lentils, drained and well-rinsed (optional, omit for Paleo)
  • 2½ tbsp chili powder***
  • 2 tsp ground cumin
  • ½ tsp red pepper flakes***
  • 2 tsp salt (or to taste)
  • ¼ cup pure maple syrup (a.k.a. “Canada”)
  • 2 tbsp scallions, green parts only, for garnish (optional)


  1. Hit “Saute” on your Instant Pot Pressure Cooker and add the garlic-infused olive oil. Once the display reads “Hot,” add the leek, red bell pepper, mushrooms, and jalapeño (if using) to the pot and stir fry for 3 minutes.
  2. Add the ground beef and pork to the pot, breaking up the meat with a plastic spoon, and stir fry with the vegetables for 7 minutes or until the meat is no longer pink. Hit “Cancel” on the Instant Pot.
  3. Stir in the can of tomatoes and scrape the bottom of the pot clean with a plastic spoon (it should be quite clean already, but it’s good to check). Stir in lentils and finally, your “Canada:” the pure maple syrup. Close the lid, turn the pressure release valve to “Sealing,” hit the “Pressure Cook” or “Manual” button, and set timer to 30 minutes.
  4. Once the cooking cycle has completed, quick release the pressure, open the lid, and stir the chili. Once it’s cool enough, taste and adjust seasonings and maple syrup to your liking.


  • *If you’re not concerned with FODMAPS, you can use regular olive oil and add 3 cloves of minced garlic. Add them about 30 seconds before the end of the 3 minute veggie stir fry.
  • **If you’re not concerned with FODMAPs and prefer not to use leek, sub 1/2 sweet or white onion.
  • ***Please note: These items are low in FODMAPs, but some people react poorly to spicy food regardless of whether it is low FODMAP. Be mindful of how your body reacts to spicy food and consult your doctor or dietitian before making this recipe if you have concerns about how your body might react.
  • ****If you’re not concerned with FODMAPs and don’t want to hunt for king oyster mushrooms, you can use 1 cup of sliced white button mushrooms instead or leave the mushrooms out altogether.
  • Category: Soup & Stew
  • Method: Instant Pot
  • Cuisine: Mexican

Keywords: instant pot, pressure cooker, instant pot chili, instant pot chilli, pressure cooker chili, instant pot recipes, pressure cooker recipes, low fodmap chili, low fodmap, paleo chili, paleo