Low FODMAP Black Bean Burgers Recipe

This hearty Low FODMAP Black Bean Burgers recipe is made with rinsed canned black beans, cooked quinoa, rolled oats, grated carrot, and savory spices like smoked paprika and cumin. This recipe creates a firm, savory, and smoky plant-based patty that holds its shape perfectly while remaining gentle on your stomach. It is the perfect main course for a healthy weeknight dinner or a summer BBQ, making enough for 6 satisfying patties.

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Low FODMAP Black Bean Burgers Ingredients

For the Burger Patties:

• 240g canned black beans: Drained and rinsed thoroughly.
• 1 cup cooked quinoa: Cooled to room temperature.
• 1/2 cup rolled oats: Use certified gluten-free oats if you have a gluten intolerance.
• 1 large egg: This acts as a binder to hold the burgers together.
• 2 tbsp tomato paste: Adds umami and depth of flavor.
• 2 tbsp garlic-infused oil: Ensure it is infused oil (clear oil) without actual garlic pieces to keep it low FODMAP.
• 2 tbsp scallion greens: Use only the green tops chopped finely; the white bulbs are high in FODMAPs.
• 1/2 cup grated carrot: Adds moisture and subtle sweetness.
• 1 tsp ground cumin: For a warm, earthy flavor.
• 1 tsp smoked paprika: Gives the burgers a “meaty” grilled taste.
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1–2 tbsp water: Only use if the mixture is too dry to stick together.

For Serving (Optional):

• Gluten-free burger buns or lettuce leaves (for wraps)
• Sliced tomato and cucumber
• Cheddar cheese slices (most cheddar is naturally low in lactose)
• Mustard or low FODMAP mayonnaise
• Avocado (stick to a safe serving size of 30g, about 1/8 of an avocado)

How To Make Low FODMAP Black Bean Burgers

1. Mash the beans: Place the drained and rinsed black beans in a large mixing bowl. Use a potato masher or fork to mash them until they are mostly broken down, but leave a few chunks for texture.
2. Combine the ingredients: Add the cooled quinoa, rolled oats, egg, tomato paste, garlic-infused oil, scallion greens, grated carrot, cumin, smoked paprika, salt, and pepper to the bowl.
3. Mix the dough: Stir firmly until a thick, scoopable mixture forms. If the mixture feels too crumbly or dry, add 1 tablespoon of water at a time until it holds together.
4. Chill the mixture: Place the bowl in the refrigerator for 10 minutes. This allows the oats to absorb moisture, which helps the patties hold their shape during cooking.
5. Shape the patties: Divide the mixture into 6 equal portions. Use your hands to form them into round patties. Note: Sticking to 6 patties ensures each burger remains a safe low FODMAP serving size.
6. Cook the burgers:
   • Stovetop: Heat a lightly oiled skillet over medium heat. Cook the patties for 4–5 minutes per side until they are browned and firm.
   • Oven: Preheat your oven to 400°F (200°C). Place patties on a baking sheet and bake for 18–22 minutes, flipping them halfway through.

Recipe Tips

• Rinse the Beans Well: Canned beans contain “galacto-oligosaccharides” (GOS), which are water-soluble FODMAPs. Rinsing them thoroughly reduces the FODMAP content significantly.
• Do Not Skip the Chill Time: Chilling the mixture is crucial. It gives the starch in the oats and quinoa time to bind with the egg, preventing your burgers from crumbling in the pan.
• Watch Your Portion Size: Black beans are low FODMAP in small amounts (approx. 40g). This recipe makes 6 patties to ensure each patty contains a safe amount of beans. Stick to one patty per meal during the elimination phase.
• Using Garlic Oil: Garlic is a high FODMAP food, but the fructans (the part that causes issues) are not soluble in oil. Using garlic-infused oil gives you all the flavor without the stomach upset.

What To Serve Black Bean Burgers

These burgers are versatile and pair well with many sides. For a classic burger night, serve them on gluten-free buns with a side of homemade sweet potato fries or plain potato chips.

If you prefer a lighter meal, skip the bun and serve the patty on top of a fresh green salad with a simple vinaigrette. You can also pair it with a side of coleslaw (made with low FODMAP dressing) or grilled corn on the cob.

How To Store Black Bean Burgers Leftovers

• Refrigerate: Store any leftover cooked patties in an airtight container in the refrigerator for up to 3–4 days. Reheat gently in a pan or microwave.
• Freeze: These freeze very well. Place parchment paper between the cooked and cooled patties so they don’t stick together, then place them in a freezer-safe bag. Freeze for up to 3 months. Thaw in the fridge overnight before reheating.

Low FODMAP Black Bean Burgers Nutrition Facts

Serving Size: 1 patty (without bun/toppings)

• Calories: 165 kcal
• Total Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 31mg
• Sodium: 280mg
• Total Carbohydrate: 22g
• Dietary Fiber: 5g
• Sugars: 2g
• Protein: 7g

Frequently Asked Questions

• Can I make these vegan? Yes. To make this vegan, you need to replace the egg. You can use a “flax egg” (1 tablespoon ground flaxseed mixed with 3 tablespoons warm water, let sit for 5 minutes). However, be mindful that flaxseeds have their own FODMAP limits, though small amounts are usually safe.
• Why do my burgers fall apart? Burgers usually fall apart because they are too dry or weren’t packed tightly enough. Make sure you mash the beans well to create a paste that acts as glue. Also, do not skip the 10-minute chilling step, as this binds the ingredients.
• Can I use regular onion instead of scallion greens? No, if you are following a strict low FODMAP diet. The white bulb of onions and scallions is high in fructans. The green tops of scallions (green onions) give you onion flavor but are low FODMAP and safe to eat.
• Is quinoa low FODMAP? Yes, quinoa is a low FODMAP grain and is generally well-tolerated. It is a great source of protein and fiber for those who cannot eat wheat.

Try More Recipes:

• Low FODMAP Beef Tacos Recipe
• Low FODMAP Beef Stroganoff Recipe 
• Low FODMAP Beef Fajitas Recipe