These tasty low FODMAP corned beef & red cabbage sauerkraut burgers make the perfect snack or lunch. Pair them with a side of crispy potato fries and a salad to create a lovely main meal. If you are trying red cabbage sauerkraut for the first time, start with a small 2 tablespoon serve and test your tolerance level. Red cabbage sauerkraut is low FODMAP in 1/2 cup serves. This low FODMAP recipe is perfect for using up leftover corned beef or you can make a batch of corned beef to use for lunches.
If you don’t have any pre-cooked corn beef then you can cook your own. Drain and rinse the corned silverside under running water (I do this twice to remove the excess salt). Then place the silverside in the slowcooker. Sprinkle the silverside with the brown sugar, cloves and black pepper. Add the rice wine vinegar, bay leaf, and carrot (chop roughly into large chunks first). Then cover with 4 to 5 cups of hot water. Cook on low for 8-9 hours, until the meat is tender. Then drain and carve.
Make the burgers. Toast the gluten free burger buns in the oven. Grate the carrot. Layer your burger with lettuce, grated carrot, corned beef & red cabbage sauerkraut (1 to 2 tablespoons per burger). Add a dollop of wholegrain mustard and a grind of black pepper. Add a drizzle of mayonnaise if desired. Enjoy!
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
If not all of your household need to be low FODMAP you can buy them normal burger buns.
Red cabbage sauerkraut is low FODMAP in 1/2 cup serves and contains moderate FODMAPs in 1 cup serves. If you can't find it in the supermarket you can make it yourself, recipe using our red cabbage sauerkraut recipe. Be aware that sauerkraut made from common (white) cabbage is high FODMAP if you have more than a tablespoon, so make sure you avoid that during the elimination phase.
When choosing your corned beef/silverside make sure the brine does not contain onion, garlic or other high FODMAP ingredients.
Check your corned beef has not been cooked with onion or garlic. Or make your own cooked corned beef at home (it's super easy). Try scheduling our Slow Cooked Corned Beef with Mustard Sauce for dinner and use the leftovers for lunch.
Check your mustard does not contain onion or garlic powder.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
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
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 alon... Read More