Low FODMAP Sloppy Joes Recipe

This saucy, savory Low FODMAP Sloppy Joes is made with lean ground beef, tangy tomato paste, and green onion tops, ready in just 25 minutes. The rich sauce reduces in the pan until it clings perfectly to the meat, creating that signature messy texture without any high-FODMAP triggers. I rely on this recipe whenever I need a comforting, family-friendly dinner that won’t upset my stomach.

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What I Learned Making This

I used to believe you couldn’t build a proper sloppy joe base without sautéing onions and garlic first. My first attempt using just plain tomato sauce was disappointing and flat, but I discovered that searing the tomato paste with garlic-infused oil rebuilds that missing savory depth perfectly.

Another lesson was the importance of acidity to balance the sugar. Without the sharpness of apple cider vinegar, the sauce can taste too much like sweetened meat; the vinegar cuts through the richness and mimics the complex flavor profile of the store-bought canned sauce we all grew up with.

Low FODMAP Sloppy Joes Ingredients

• 1 tbsp garlic-infused olive oil
• 1 lb lean ground beef (90% lean)
• 1/2 cup green bell pepper, finely diced
• 1/2 cup green onion tops (green parts only), chopped
• 1 (6 oz) can tomato paste
• 1 cup water
• 1 tbsp apple cider vinegar
• 1 tbsp brown sugar
• 1 tsp Dijon mustard
• 1 tsp Worcestershire sauce (check label for high fructose corn syrup)
• 1 tsp salt
• 1/2 tsp black pepper
• 4 gluten-free hamburger buns

How To Make Low FODMAP Sloppy Joes

1. Brown the Beef: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground beef and cook until fully browned, using a wooden spoon to break it into small crumbles.
2. Sauté Vegetables: Add the diced green bell pepper and green onion tops to the skillet. Stir and cook for 3-4 minutes until the peppers soften slightly.
3. Build the Sauce: Reduce the heat to medium. Stir in the tomato paste, water, apple cider vinegar, brown sugar, Dijon mustard, Worcestershire sauce, salt, and pepper until the paste dissolves into a smooth sauce.
4. Simmer to Thicken: Lower the heat and let the mixture simmer gently for 10-15 minutes. The sauce is ready when it has thickened significantly and coats the beef in a glossy, rich glaze.

Recipe Tips

• Manage the Oil: Garlic-infused oil is the primary flavor driver here. Ensure you use an oil where the garlic pieces have been removed, as the FODMAPs are water-soluble but not oil-soluble, making the oil safe.
• Toast the Buns: Gluten-free buns can be dense or crumbly. Toasting them under the broiler for a minute helps them hold up against the heavy, saucy meat mixture without falling apart.
• Watch the Heat: Tomato paste burns easily if the heat is too high before you add the water. Keep the pan at medium or lower once the paste is added to prevent a bitter taste.

What To Serve With Sloppy Joes

Crispy oven-baked potato wedges seasoned with paprika and salt make a perfect starchy side for this meal. A simple coleslaw made with purple cabbage and a vinegar-based dressing also adds a necessary crunch and acidity to cut through the rich beef.

How To Store

Store any leftover meat mixture in an airtight container in the refrigerator for up to 3 days. It freezes exceptionally well for up to 3 months; just thaw it in the fridge overnight and reheat in a saucepan with a splash of water to loosen the sauce.

FAQs

• Can I use ketchup instead of tomato paste?
  Most standard ketchups contain high fructose corn syrup and onion powder. Stick to the tomato paste mixture or use a certified low-FODMAP ketchup brand to stay safe.
• Is Worcestershire sauce low FODMAP?
  Yes, in small quantities (like the 1 tsp used here), it is generally considered safe by Monash University despite containing trace amounts of onion and garlic.
• Can I use ground turkey?
  Absolutely. Ground turkey or chicken works great in this recipe; you may just need to add a pinch more salt or smoked paprika to boost the flavor since poultry is milder than beef.

Nutrition

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 4g
• Cholesterol: 65mg
• Sodium: 680mg
• Total Carbohydrate: 32g
• Protein: 22g

Try More Recipes:

• Low FODMAP Pasta Primavera Recipe
• Low FODMAP Roasted Chicken Recipe
• Low FODMAP Orange Chicken Recipe