Low FODMAP Veggie Burgers Recipe

This crispy, hearty Low FODMAP Veggie Burgers recipe is made with nutty quinoa, colorful carrots, and fresh herbs, ready in just 35 minutes. Watching the patties sizzle to a sturdy golden-brown crust proves you don’t need onions for massive flavor. I honestly prefer these over the mushy bean versions I used to make.

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The Secret To Getting It Right

I used to struggle with homemade veggie burgers crumbling the second they hit the pan. The mistake I kept making was ignoring the water content in the vegetables, especially the grated zucchini.

Once I started aggressively squeezing the liquid out of the veggies and letting the patties rest before frying, everything changed. You get a firm texture that actually holds up to a bun without turning into a slide of hot mash.

Low FODMAP Veggie Burgers Ingredients

• 1 cup cooked quinoa (approx. 1/3 cup uncooked)
• 1 medium carrot, peeled and grated
• 1/2 medium zucchini, grated and squeezed dry
• 1/4 cup green onion tops, thinly sliced (green parts only)
• 1/2 cup gluten-free breadcrumbs
• 2 large eggs, beaten
• 1 tablespoon garlic-infused olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil, for frying

How To Make Low FODMAP Veggie Burgers

1. Prepare Base: Cook the quinoa according to package instructions and spread it out on a plate to cool slightly so it doesn’t cook the eggs prematurely.
2. Drain Veggies: Place the grated zucchini in a clean kitchen towel or nut milk bag and twist firmly to squeeze out as much excess liquid as possible.
3. Combine Mixture: In a large bowl, mix the cooled quinoa, grated carrot, squeezed zucchini, green onion tops, breadcrumbs, beaten eggs, garlic-infused oil, and spices until fully combined.
4. Form Patties: Divide the mixture into 4 equal portions and press them firmly into round patties about 1 inch thick.
5. Cook Burgers: Heat the olive oil in a non-stick skillet over medium heat and cook the patties for 4-5 minutes per side until golden brown and firm.

Recipe Tips

• Chill the mixture: If you have time, refrigerate the formed patties for 20 minutes before frying to help the binders set and hold the shape better.
• Check your oil: Ensure your garlic-infused oil is free of actual garlic pieces to keep it safe for a low FODMAP diet.
• Don’t overcrowd: Cook in batches if needed so you have plenty of room to flip the burgers easily without breaking the crisp edges.

What To Serve With Low FODMAP Veggie Burgers

Serve these on a gluten-free bun with a slice of cheddar cheese, fresh lettuce, and a smear of maple-mustard sauce. A side of oven-baked potato wedges or a simple cucumber and tomato salad complements the earthy flavors perfectly.

How To Store

Store leftovers in an airtight container in the fridge for up to 3 days. To freeze, stack patties with parchment paper between them and freeze for up to 3 months; reheat in a skillet directly from frozen.

FAQs

• Can I bake these instead of frying?
  Yes, you can bake them at 375°F (190°C) for about 20-25 minutes, flipping halfway through. They might be slightly less crispy than pan-fried ones but still hold together well.
• Is quinoa low FODMAP?
  Yes, quinoa is considered low FODMAP in standard serving sizes. It provides a great protein base without the galactans found in many beans or lentils.
• What can I use instead of eggs?
  For a vegan option, try using a “flax egg” (1 tablespoon ground flaxseed meal mixed with 3 tablespoons water), though the patties may be slightly more delicate.

Nutrition

• Calories: 280
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 95mg
• Sodium: 450mg
• Total Carbohydrate: 28g
• Protein: 10g

Try More Recipes:

• Low FODMAP Vegetarian Chili Recipe
• Low FODMAP Tuna Casserole Recipe
• Low FODMAP Roasted Sweet Potatoes Recipe