🥘 Ingredients

Cajun Ground Turkey

• 2 lb / 32 oz (907 g) ground turkey, 93% lean

• 1 tbsp (15 g) garlic-infused olive oil

• 2 tsp (6 g) smoked paprika

• 1 tsp (3 g) sweet paprika

• 1 tsp (2 g) dried thyme

• 1 tsp (2 g) dried oregano

• 1/2 tsp (1 g) celery seed

• 1/2 tsp (1 g) cayenne pepper, adjust for heat, omit if sensitive

• 1 tsp (6 g) salt

• 1/2 tsp (1 g) black pepper

• 2 tbsp (30 g) tomato paste, FODMAP-safe at this quantity

• 1 cup (240 g) low-sodium chicken broth, FODMAP-friendly

Bell Peppers

• 4 large (640 g) bell peppers, mixed colors, diced into 1/2-inch pieces

• 1 tsp (3 g) smoked paprika

• 1 tsp (2 g) dried thyme

• 1/2 tsp (3 g) salt

• 1/4 tsp (1 g) black pepper

Rice Pasta

• 14 oz (397 g) gluten-free rice pasta, penne or fusilli

• 1 tbsp (15 g) garlic-infused olive oil, completes the 2 tbsp total oil budget

• 1 tsp (3 g) smoked paprika

• 1/2 tsp (3 g) salt

• 1/4 tsp (1 g) black pepper

• 3/4 cup (180 g) low-sodium chicken broth, FODMAP-friendly

• 2 tbsp (30 g) fresh lemon juice

• 3 tbsp (12 g) fresh flat-leaf parsley, chopped, stirred in at the end

Garnish

• 4 stalks (60 g) green onions, green tops only, thinly sliced

• 3 tbsp (12 g) fresh flat-leaf parsley, chopped

• 1 medium (60 g) lemon, cut into wedges

🔪 Instructions

1. Make the Cajun spice mix. Stir together smoked paprika, sweet paprika, thyme, oregano, celery seed, cayenne, salt, and black pepper in a small bowl. This is your Cajun blend, used across the turkey, peppers, and pasta.

2. Brown the turkey. Set the Instant Pot to Saute mode. Add garlic-infused olive oil, then the ground turkey, breaking it apart with a spoon. Cook 4 to 5 minutes until no longer pink. Drain excess liquid. Add about two thirds of the Cajun spice mix, the tomato paste, and broth. Stir well, scraping up any browned bits. Press Cancel.

3. Pressure cook. Seal the lid, set the valve to Sealing, and pressure cook on High for 5 minutes. Quick release the pressure carefully.

4. Cook the pasta. While the turkey cooks, bring a large pot of salted water to a boil. Cook the rice pasta according to package directions until just al dente, usually 8 to 10 minutes. Pull it 1 minute early. Reserve 1/2 cup (120 g) pasta water before draining.

5. Cook the bell peppers. While the pasta cooks, place a large skillet over medium-high heat with a splash of the reserved pasta water. Add the bell peppers, smoked paprika, thyme, salt, and pepper, using some of the remaining Cajun mix. Cook 5 to 6 minutes, stirring, until softened with caramelized edges. Remove and set aside.

6. Build the pasta. In the same skillet over medium heat, add garlic-infused olive oil, broth, the last of the Cajun mix, smoked paprika, salt, pepper, and lemon juice. Bring to a simmer. Add the drained pasta and toss well to coat. Add a splash of reserved pasta water if needed to loosen. Stir in the parsley.

7. Combine and serve. Fold the Cajun turkey and its sauce and the bell peppers into the pasta, tossing everything together over medium heat for 1 to 2 minutes until fully combined and heated through. Plate and garnish with green onion tops, fresh parsley, and a lemon wedge.

Approximate Nutrition Per Serving

• Calories: ~580

• Protein: ~44 g

• Carbohydrates: ~70 g

• Fat: ~15 g

Notes

• The Cajun blend is the signature. A homemade blend of two paprikas, thyme, oregano, celery seed, and cayenne is what defines this dish. Celery seed in particular gives it the savory, slightly bitter backbone that reads as authentically Cajun and sets it apart from every other paprika-forward profile in the rotation. Making the blend yourself lets you control both the heat and the FODMAP content.

• Skip store-bought Cajun seasoning. This is the most important FODMAP note here. Nearly all commercial Cajun and Creole seasoning blends are built on onion and garlic powder. Making your own from the spices listed is the safest route and tastes fresher anyway.

• Heat is adjustable. Cajun food is meant to have a kick, but you control it with the cayenne. Start at 1/2 tsp and add more only if you want it hotter. Omit entirely for a warm, smoky, mild version that still has plenty of character.

• Tomato paste FODMAP note. 2 tbsp across 6 servings is roughly 1 tsp per person, well within safe limits, and it gives the turkey sauce its rich depth.

• Celery seed, not celery. Celery seed is a spice, used in a tiny quantity, and is distinct from fresh celery stalks. It delivers the classic celery note of the Cajun holy trinity without the FODMAP concerns that come with large amounts of the vegetable.

• Broth check. Confirm no onion or garlic on the label.