Low FODMAP Korean Beef Bowl Recipe

This sticky, savory Low FODMAP Korean Beef Bowl is made with lean ground beef, fresh ginger, and green onion tops, and ready in just 20 minutes. The sauce thickens into a rich, sweet-and-spicy glaze that coats every crumble of beef perfectly. I love how this satisfies my craving for Asian flavors without triggering my stomach.

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Better Than Takeaway

I used to miss Korean takeout because of all the garlic and onions hidden in the marinades, which are major triggers for IBS. Making this at home taught me that garlic-infused oil provides that essential punch without the pain, and it actually tastes fresher than the restaurant version. It really is the ultimate weeknight comfort food that doesn’t feel like a compromise.

The secret to getting that authentic flavor profile is balancing the salty tamari with enough brown sugar and sesame oil. I was surprised to find that using fresh grated ginger instead of powder makes the dish taste vibrant and cuts through the richness of the beef. It’s a meal prep staple that reheats beautifully.

Low FODMAP Korean Beef Bowl Ingredients

• For the Beef:
• 1 lb (450g) lean ground beef (90% or higher recommended)
• 1 tbsp garlic-infused olive oil
• 1 tsp fresh ginger, grated (approx. 1-inch knob)
• 1 bunch green onions (green tops only), chopped
• For the Sauce:
• 1/2 cup gluten-free soy sauce or tamari
• 1/4 cup light brown sugar, packed
• 1 tbsp toasted sesame oil
• 1/2 tsp crushed red pepper flakes (adjust for spice tolerance)
• 1 tsp cornstarch (optional, for thicker sauce)
• For Serving:
• 3 cups cooked white rice (jasmine or short-grain)
• 1 tbsp toasted sesame seeds
• 1 cup cucumber, sliced into rounds or ribbons

How To Make Low FODMAP Korean Beef Bowl

1. Make the Sauce: In a small bowl, whisk together the tamari, brown sugar, sesame oil, grated ginger, and red pepper flakes until the sugar dissolves.
2. Brown the Beef: Heat the garlic-infused oil in a large skillet or wok over medium-high heat. Add the ground beef and cook for 5-7 minutes, breaking it up with a wooden spoon until it is fully browned and crispy on the edges.
3. Glaze the Meat: Pour the prepared sauce over the beef. Reduce the heat to medium-low and simmer for 2-3 minutes, stirring constantly, until the sauce thickens and glazes the meat.
4. Finish and Serve: Turn off the heat and stir in the green onion tops. Serve immediately over warm white rice, garnished with sesame seeds and sliced cucumber.

Recipe Tips

• Drain the Fat: If you aren’t using extra-lean beef, make sure to drain the excess grease from the pan before adding the sauce. This helps the glaze stick to the meat rather than sliding off in a pool of oil.
• Green Tops Only: To keep this strictly low FODMAP, ensure you only use the dark green parts of the scallions. The white bulb contains fructans which can trigger symptoms.
• Ginger Freshness: Use a microplane to grate your fresh ginger directly into the sauce. Ground ginger powder works in a pinch, but the fresh root gives that bright, zesty kick that mimics authentic Korean BBQ.

What To Serve With Korean Beef

This rich beef pairs perfectly with crisp, refreshing vegetables to cut through the savory sweetness. Steamed bok choy or simple roasted carrots seasoned with sesame oil make excellent low FODMAP sides. For a crunchier texture, serve it with quick-pickled cucumbers (pickled in rice vinegar and sugar) or plain steamed broccoli florets.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 4 days. This recipe is fantastic for meal prep as the flavors meld even more as it sits. You can also freeze the cooked beef mixture for up to 3 months; just thaw it in the fridge overnight before reheating in a pan with a splash of water.

FAQs

• Can I use Gochujang in this recipe?
  Most store-bought Gochujang pastes contain wheat and garlic, making them high FODMAP. It is safer to stick to red pepper flakes or find a specifically certified gluten-free and garlic-free chili paste.
• Is sesame oil low FODMAP?
  Yes, sesame oil is low FODMAP as it is a fat and does not contain carbohydrates. However, it has a strong flavor, so measure it carefully so it doesn’t overpower the dish.
• Can I use ground turkey instead?
  Absolutely. Ground turkey or chicken works well with this glaze, though you may need a little extra oil in the pan since poultry is leaner than beef.

Nutrition

• Calories: 485
• Total Fat: 22g
• Saturated Fat: 7g
• Cholesterol: 70mg
• Sodium: 980mg
• Total Carbohydrate: 45g
• Protein: 28g

Try More Recipes:

• Low FODMAP Jackfruit Tacos Recipe
• Low FODMAP Hasselback Potatoes Recipe
• Low FODMAP Grilled Zucchini Recipe