Low FODMAP Loaded Big Mac Casserole
Ingredients
MAKE GLUTEN FREEServings:
ROAST POTATO
800
potato (diced)
2
garlic infused oil*
1
paprika*
1
salt & pepper
SECRET SAUCE
125
mayonnaise*
1
apple cider vinegar*
1
baby gherkins or cornichons (finely chopped + plus an equal amount of the brine)
1
tomato ketchup (this is a low FODMAP amount per serving)*
1
dried chives*
0.5
paprika*
0.25
yellow mustard powder*
0.25
garlic infused oil*
1
salt & pepper
CHOPPED SALAD
140
iceberg lettuce (shredded)
100
baby gherkins or cornichons (sliced)
200
cherry tomato (cut into halves)
225
cucumber (diced)
4
green onions/scallions (green leaves only, finely sliced)*
114
colby, cheddar or vegan cheese (grated)*
BEEF
450
lean ground beef
2
olive oil
2
tomato paste
1
paprika*
1
salt & pepper
Low FODMAP Loaded Big Mac Casserole
This loaded Big Mac casserole has been a highly requested recipe. It’s basically a healthier version of a Big Mac and fries that is super tasty and very easy to make. We love the tender potatoes smothered in cheesy beef and topped with a crispy chopped salad and secret sauce.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
ROAST POTATO
800
potato (diced)
2
garlic infused oil*
1
paprika*
1
salt & pepper
SECRET SAUCE
125
mayonnaise*
1
apple cider vinegar*
1
baby gherkins or cornichons (finely chopped + plus an equal amount of the brine)
1
tomato ketchup (this is a low FODMAP amount per serving)*
1
dried chives*
0.5
paprika*
0.25
yellow mustard powder*
0.25
garlic infused oil*
1
salt & pepper
CHOPPED SALAD
140
iceberg lettuce (shredded)
100
baby gherkins or cornichons (sliced)
200
cherry tomato (cut into halves)
225
cucumber (diced)
4
green onions/scallions (green leaves only, finely sliced)*
114
colby, cheddar or vegan cheese (grated)*
BEEF
450
lean ground beef
2
olive oil
2
tomato paste
1
paprika*
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
680
Fat
35g
Saturates
13.1g
Protein
38.3g
Carbs
56.2g
Sugars
11.5g
Fibre
7.1g
Salt
0.9g
Iron
5.8mg
Calcium
273.1mg
Calories
635
Fat
29.8g
Saturates
9.8g
Protein
36.3g
Carbs
58.8g
Sugars
13.5g
Fibre
7.1g
Salt
1.1g
Iron
5.7mg
Calcium
238mg
Calories
680
Fat
35g
Saturates
13.1g
Protein
38.3g
Carbs
56.2g
Sugars
11.5g
Fibre
7.1g
Salt
0.9g
Iron
5.8mg
Calcium
273.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) fan bake function. Grease a large casserole dish (this is for 4 servings).
- Dice the potato (we left the skins on). Place in a bowl, drizzle over the garlic infused oil, add the paprika and season with a few grinds of salt and pepper. Transfer to the casserole dish and spread in a single layer. Place in the oven and put a timer on for 15 minutes.
- Make the secret sauce by mixing all the ingredients together in a glass or jar.
- Prep the salad. Shred the lettuce, slice the gherkins/cornichons and cherry tomatoes, dice the cucumbers, and finely slice the green leaves of the green onion/spring onion. Place to one side.
- Grate the cheese.
- Place a large non-stick pan over medium-high heat. Add the olive oil and fry the beef with the tomato paste and paprika for 5-6 minutes until golden brown. Season with salt and pepper. Remove from the heat.
- Once the timer goes off and the potato is tender, transfer the beef to the casserole dish and sprinkle over the cheese. Return to the oven for 5 minutes to melt the cheese.
- Remove the casserole dish from the oven. Allow it to cool for 5 minutes, then top with the chopped salad and drizzle in secret sauce. Alternatively, serve directly into bowls and enjoy!
Buying Tips
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.
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.
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.
Apple cider vinegar is low FODMAP as the fermentation process reduces the FODMAP to a level that is 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.
Ideally choose a tomato ketchup that does not include onion or garlic powder or high fructose corn syrup. If you can't find a brand that meets this criteria then limit your serve to 13g (slightly less than 1 tablespoon).
Gluten Free Tips
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
There are no dairy free tips for this recipe.
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: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
