Low FODMAP Hamburgers Recipe

This juicy, savory Low FODMAP Hamburgers recipe is made with lean ground beef, green onion tops, and garlic-infused oil, ready in just 25 minutes. The high-heat sear creates a delicious crust while keeping the inside tender and safe for sensitive stomachs. I finally enjoy grilling season again knowing these simple swaps prevent the usual post-meal bloating.

Why This Classic Works

I used to think that a great burger required a pantry full of onion powder and garlic salt to taste good. After removing those triggers, I realized that the secret to a restaurant-quality burger is actually the fat content of the beef and how gently you handle it. By using 80/20 ground chuck and seasoning the outside generously with salt, you get a depth of flavor that dry spices can’t replicate.

My biggest mistake when I first started the low FODMAP diet was adding gluten-free breadcrumbs and eggs to the meat to try and “fix” the texture. That just turned them into dense meatloaf patties. This version sticks to the classic method: pure beef, handled as little as possible, seared in garlic-infused oil to bring back that savory punch we all miss.

Low FODMAP Hamburgers Ingredients

• 1 lb Ground Beef: Use 80% lean and 20% fat (ground chuck) for the juiciest results. Extra lean beef will be dry.
• 1 tbsp Garlic-Infused Olive Oil: This adds the savory garlic flavor without the fructans (FODMAPs) found in fresh garlic.
• 1 tsp Kosher Salt: Essential for bringing out the beef’s natural flavor.
• 1/2 tsp Black Pepper: Freshly cracked is best.
• 2 tbsp Green Onion Tops: Use only the green parts, thinly sliced, for onion flavor.
• 4 Gluten-Free Buns: Check labels to ensure they don’t contain high FODMAP ingredients like honey, apple fiber, or inulin/chicory root.
• Optional Toppings: Slices of cheddar or Swiss cheese (low lactose), lettuce, tomato slices, common mustard, and maple-sweetened ketchup.

How To Make Low FODMAP Hamburgers

1. Prep the Meat: Remove the ground beef from the fridge and divide it into 4 equal portions. Gently shape each portion into a round patty about 3/4-inch thick. Do not overwork the meat or it will become tough.
2. Indent the Centers: Using your thumb, press a shallow indentation into the center of each patty. This prevents the burgers from puffing up into a ball while cooking, keeping them flat and even.
3. Season and Brush: Brush both sides of each patty with the garlic-infused olive oil. Sprinkle the salt and black pepper generously over the outside of the patties just before cooking.
4. Cook the Burgers: Heat a grill or cast-iron skillet over medium-high heat. Cook the patties for 4-5 minutes on the first side without moving them, allowing a crust to form. Flip and cook for another 3-4 minutes, or until the internal temperature reaches 160°F (71°C).
5. Rest and Assemble: Remove the burgers from the heat and let them rest for 5 minutes to redistribute the juices. Meanwhile, toast your gluten-free buns. Assemble with green onion tops and your favorite safe toppings.

Recipe Tips

• Keep it Cold: Keep your ground beef cold until the moment you shape it. If the fat gets too warm before cooking, it will render out too quickly and leave you with a dry burger.
• Don’t Press Down: Never press on the patties with your spatula while they cook. This squeezes out the juices and is the quickest way to ruin a good hamburger.
• Check Your Condiments: Many ketchups contain high fructose corn syrup or onion powder. Look for brands specifically marked low FODMAP (like Fody) or use simple mustard and mayo.
• Cheese Matters: Cheddar, Swiss, and Parmesan are naturally low in lactose and generally well-tolerated on a low FODMAP diet. Avoid soft, fresh cheeses like ricotta.

What To Serve With Hamburgers

Pair these burgers with homemade oven-baked french fries seasoned with salt and rosemary. A fresh green salad with a simple vinaigrette (olive oil and vinegar) also cuts through the richness of the beef nicely. For a summer vibe, serve a small portion of corn on the cob, which is low FODMAP in servings of half a cob.

How To Store

Store leftover cooked patties in an airtight container in the refrigerator for up to 3 days. Reheat them gently in a skillet with a splash of water to keep them moist. You can also freeze raw formed patties separated by parchment paper for up to 3 months.

FAQs

• Is Worcestershire sauce low FODMAP?
  Monash University states that Worcestershire sauce is low FODMAP in serving sizes of 2 tablespoons, as the fermentation process breaks down the garlic and onion sugars. However, if you are very sensitive, stick to brands without garlic or skip it.
• Can I use ground turkey instead?
  Yes, you can use ground turkey. Since turkey is leaner, I recommend mixing 1 tablespoon of olive oil directly into the meat mixture to keep it moist.
• What buns are safe?
  Look for gluten-free buns made from rice flour, tapioca starch, or potato starch. Avoid buns with honey, agave, apple juice concentrate, or chicory root fiber (inulin).
• Can I eat pickles?
  Pickles are generally safe if they are pickled in vinegar and brine, but you must check the label for added garlic cloves or onion pieces. Dill pickles are usually your best bet.

Nutrition

• Calories: 480 kcal
• Total Fat: 28g
• Saturated Fat: 10g
• Cholesterol: 85mg
• Sodium: 850mg
• Total Carbohydrate: 32g
• Protein: 24g

Low FODMAP Hamburgers

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

15

minutes

Cooking time

10

minutes

Total time

25

minutes

Low FODMAP Hamburgers feature juicy, savory beef patties seasoned with green onion tops and garlic oil, ready in 25 minutes for a stress-free dinner. Using fresh ground beef ensures a tender bite without any high-FODMAP triggers.

Ingredients

• 1 lb Ground Beef (80/20 lean/fat ratio)

• 1 tbsp Garlic-Infused Olive Oil

• 1 tsp Kosher Salt

• 1/2 tsp Black Pepper

• 2 tbsp Green Onion Tops (green parts only, minced)

• 4 Gluten-Free Buns

• Optional: Cheddar cheese, lettuce, tomato, mustard

Directions

• 1. Remove the ground beef from the fridge and divide it into 4 equal portions. Gently shape each portion into a round patty about 3/4-inch thick.
• 2. Using your thumb, press a shallow indentation into the center of each patty to prevent puffing.
• 3. Brush both sides of each patty with the garlic-infused olive oil. Sprinkle the salt and black pepper generously over the outside.
• 4. Heat a grill or cast-iron skillet over medium-high heat. Cook the patties for 4-5 minutes on the first side without moving them.
• 5. Flip and cook for another 3-4 minutes, or until the internal temperature reaches 160°F (71°C).
• 6. Remove from heat and rest for 5 minutes. Assemble on toasted gluten-free buns with green onion tops and safe toppings.