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Low FODMAP Beef Burgers with BBQ Sauce

Low FODMAP Beef Burgers
LF Low FODMAP GF Gluten Free DF Dairy Free NF Nut Free
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Low FODMAP Beef Burgers with BBQ Sauce

Prep
15 MIN
Cooks in
30 MIN
🍽
Serves
4
By Alana Scott  ·  Dietitian reviewed by Joanna Baker (APD)
Last updated Jul 2nd, 2025  ·  Featured in Dinner, Lunch

Everyone loves a good burger! My homemade BBQ sauce is perfect for creating delicious low FODMAP burgers at home. Keep in mind that gluten-free burger buns should be limited to 1 per serve so I love to serve these burgers with a side salad. If you are feeding little ones then you can always add a side of potato fries.

 

Low FODMAP Note On BBQ Sauce: You can use store bought BBQ sauce for this recipe, however you will need to try and find one that does not include onion or garlic powder. Otherwise you can make my quick and easy BBQ sauce recipe here.

Recipe last updated 26 July 2024.

Ingredients

Make gluten free

Beef Patties

500   lean ground beef
4   green onions/scallions (green leaves only, finely chopped)
1   large egg (lightly beaten)
4   gluten free breadcrumbs
0.5   dried thyme
1   dried oregano
1   dried basil
1   worcestershire sauce
1   salt & pepper

Roast Carrot

2.5   carrot (peeled & cut into chunks)
1.5   neutral oil (rice bran, canola, sunflower)
1   salt & pepper

Salad

4   lettuce (butter, iceberg, red coral) (washed & shredded)
1   cucumber (thinly sliced into half moons)
2   medium common tomato

For Serving

4   low FODMAP Barbeque Sauce
4   gluten free burger bun
2   mayonnaise (optional)

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Method

  1. Preheat the oven to  210ºC (410ºF) bake function. Peel and cut the carrot into small chunks, place in a roasting tray and toss with oil. Bake for 25 to 30 minutes until golden and soft, turn once during cooking.
  2. Make the patties. Whisk the egg in a small bowl. In a large bowl, mix together the lean ground beef, finely chopped green onions/scallions tips, gluten-free breadcrumbs, dried herbs (basil, oregano, thyme), Worcestershire sauce, whisked egg, and a few grinds of salt and pepper. Divide the mixture evenly into patties (2 per person).
  3. Over medium-high heat pan fry or BBQ the patties until they are cooked through (about 7 minutes each side).
  4. While the patties cook, prepare your salad ingredients. Wash and shred the lettuce, slice the tomatoes, and thinly slice the cucumbers. Toast the gluten free buns if desired.
  5. Assemble the burgers and add a dollop of BBQ sauce. Then use the left over salad ingredients to create side salads, toss through the roasted carrot, and crumble the remaining burger patties over the salad. Drizzle with mayo and BBQ sauce. Enjoy!
SHOW NUTRITION

Nutrition per serve

  • Standard
    • |
  • Dairy Free
    • |
  • Gluten Free
Calories 602
Fat 22.6g
Saturates 5.6g
Protein 39.4g
Carbs 60.1g
Sugars 18.3g
Fibre 12.1g
Salt 0.9g
Iron 6.8mg
Calcium 201.1mg
Calories 602
Fat 22.6g
Saturates 5.6g
Protein 39.4g
Carbs 60.1g
Sugars 18.3g
Fibre 12.1g
Salt 0.9g
Iron 6.8mg
Calcium 201.1mg
Calories 583
Fat 22.6g
Saturates 5.6g
Protein 39.4g
Carbs 55.1g
Sugars 14.5g
Fibre 12.1g
Salt 0.8g
Iron 6.7mg
Calcium 187.4mg
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Profile photo of Alana Scott
Author

Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more

Profile photo of Joanna Baker (APD)
Dietitian reviewer

Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more

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