Low FODMAP Herby Beef Burgers with Pesto

Ingredients

MAKE GLUTEN FREE

Servings:

BEEF BURGERS

550   lean ground beef
2   tomato paste
1   worcestershire sauce*
6   fresh parsley (roughly chopped)
10   green onions/scallions (green leaves only, finely chopped)*
60   gluten free breadcrumbs*
1   large egg (lightly beaten)
1   salt & pepper
1   olive oil (for cooking)

PESTO

12   fresh basil
36   pumpkin seeds*
1   lemon juice*
3   olive oil
1   garlic infused oil*
1   black pepper*
0.25   salt
0.125   guar gum (or xanthan gum) (small pinch, optional - helps to thicken pesto)*

COLESLAW

105   lettuce (butter, iceberg, red coral) (washed & shredded)
70   red cabbage (washed & shredded)
2   green onions/scallions (green leaves only, finely chopped)*
2   fresh mint (finely chopped)
1   salt & pepper
2   lemon juice*
2   olive oil

FOR SERVING

4   gluten free burger bun*
4   butter or dairy free spread*
90   colby, cheddar or vegan cheese (sliced)*
3   mayonnaise (optional, for serving)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Herby Beef Burgers with Pesto

Last updated Jan 1st, 2023

PREP IN 25 MIN
COOKS IN 15 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner

This might just be my favourite burger recipe yet! These low FODMAP herby beef burgers with basil pesto make such a fresh and fun meal. AND they look so good… Are you drooling yet?

The key to this burger recipe is our homemade low FODMAP pesto that you can make in under five minutes. You just need a food processor or blender (like a Nutribullet - this is our all time favourite blender by the way) to create it. 

You then layer together juicy beef patties, cheese, coleslaw, mayo and homemade pesto with a toasted burger bun to create the most glorious meal ever.

Note on Worcestershire sauce: This sauce is low FODMAP even though it can contain small amounts of onion and garlic.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

BEEF BURGERS

550   lean ground beef
2   tomato paste
1   worcestershire sauce*
6   fresh parsley (roughly chopped)
10   green onions/scallions (green leaves only, finely chopped)*
60   gluten free breadcrumbs*
1   large egg (lightly beaten)
1   salt & pepper
1   olive oil (for cooking)

PESTO

12   fresh basil
36   pumpkin seeds*
1   lemon juice*
3   olive oil
1   garlic infused oil*
1   black pepper*
0.25   salt
0.125   guar gum (or xanthan gum) (small pinch, optional - helps to thicken pesto)*

COLESLAW

105   lettuce (butter, iceberg, red coral) (washed & shredded)
70   red cabbage (washed & shredded)
2   green onions/scallions (green leaves only, finely chopped)*
2   fresh mint (finely chopped)
1   salt & pepper
2   lemon juice*
2   olive oil

FOR SERVING

4   gluten free burger bun*
4   butter or dairy free spread*
90   colby, cheddar or vegan cheese (sliced)*
3   mayonnaise (optional, for serving)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 921
Fat 58g
Saturates 14.6g
Protein 50.3g
Carbs 50.3g
Sugars 7.4g
Fibre 10.6g
Salt 1.1g
Iron 7.8mg
Calcium 330.9mg
Calories 887
Fat 53.9g
Saturates 12.1g
Protein 48.8g
Carbs 52.3g
Sugars 9g
Fibre 10.6g
Salt 1.3g
Iron 7.7mg
Calcium 303.2mg
Calories 921
Fat 58g
Saturates 14.6g
Protein 50.3g
Carbs 50.2g
Sugars 7.3g
Fibre 10.6g
Salt 1.1g
Iron 7.7mg
Calcium 330.4mg
    | | |
  1. Make the pesto.
  2. The pesto will blend best if you make at least 4 servings - you can freeze anything you don't use. Roughly chop the basil. Place the basil, pumpkin seeds, garlic infused oil, olive oil, and lemon juice into a blender or food processor. Season with salt and pepper. Blend until smooth. If the mixture is too dry, add another drizzle of olive oil and blend again. Thicken with guar gum if using. Place the pesto to one side for later.
  3. Make the coleslaw.
  4. Wash and shred the lettuce. Finely chop the red cabbage. Finely slice the radish, then chop it into small pieces. Place these ingredients into a serving bowl.
  5. Next, finely slice the mint and the green leaves of the spring onion/green onion. Sprinkle these over the coleslaw.
  6. Season the coleslaw with salt and pepper, squeeze over a little lemon juice and add a drizzle of olive oil. Gently mix, then place it to one side for later.
  7. Make the beef patties.
  8. Finely chop the spring onion/green onion leaves and roughly chop the parsley. Place the beef, breadcrumbs, tomato paste, Worcestershire sauce, tomato paste, spring onion/green onion, parsley, egg and dried thyme into a large bowl. Season with salt and pepper. Mix well, then shape into large beef patties (you should be one per serving).
  9. Heat a large frypan over medium-high heat. Fry the beef patties for about 4 minutes on each side until they are golden brown and cooked through.
  10. While the patties cook, slice the burger buns in half, spread over the butter and toast in the oven under the grill until lightly golden. Then transfer to a plate.
  11. Once the patties are cooked, pop them on the oven tray, cover each patty in sliced cheese and place under the oven grill until the cheese is melted.
  12. To Serve
  13. Assemble the low FODMAP herby beef burgers with pesto. Spread a dollop of mayonnaise onto the burger buns, add a handful of coleslaw, and then top with the cheesy beef patties. Spoon over the pesto and top with the bun lids. Serve the leftover coleslaw on the side with extra mayonnaise. Enjoy!

Buying Tips

Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, 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.

Buy normal burger buns for family members who are not on the low FODMAP diet.

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.

You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.

Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.

Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.

Make your lemon juice and lemon zest from fresh lemon.

Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.

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.

Gluten Free Tips

Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.

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.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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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

Professional 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 alon... Read More

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