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Low FODMAP Burgers with Bacon and BBQ Sauce

low-fodmap-burger-recipe

10 Min
10 Min
4 Burgers

Description of Fody's Low FODMAP Burgers with Bacon and BBQ Sauce

What are low FODMAP burgers? One of our hit low FODMAP beef recipes for the summer, they're juicy mounds of meat, seasoned to perfection, cooked to your liking, and then layered up on low FODMAP hamburger buns with fresh green lettuce, crisp bacon and then slathered with FODY's sweet and tangy Low FODMAP BBQ Sauce! Easy to make, and packed with flavor whether you cook these indoors or on the grill.

How to Choose Low FODMAP Burger Buns

Not all gluten-free burger buns labeled gluten-free are automatically suitable for a Low FODMAP burger. Many gluten-free buns contain hidden high-FODMAP ingredients, such as inulin or chicory root fiber, apple or pear juice concentrates, honey, or certain fruit fibers, which can trigger digestive symptoms.

When reading ingredient lists, it’s also best to avoid buns made with flours like amaranth, lupin, or chickpea flour, as well as products that rely heavily on soy or coconut flour. These ingredients can quickly push a burger beyond Low FODMAP limits.

Sourdough buns can be another option for some people, as the fermentation process helps reduce certain carbohydrates found in wheat. If you prefer to skip bread entirely, wrapping your burger in crisp lettuce leaves is a simple and naturally Low FODMAP alternative that still delivers great texture and flavor. Choosing buns with simple, familiar ingredients can make building a Low FODMAP burger much more confidence-friendly.

Low FODMAP Burger Ingredients

  • 1 pound (455 g) 80% or 85% lean ground beef, well chilled 
  • 1 teaspoon Fody Steak Spice Blend
  • 4 Low FODMAP gluten-free hamburger buns
  • Lettuce (green or red leaf or butter lettuce)
  • 4 slices of crisp cooked bacon; use gluten-free if following a gluten-free diet
  • 1/2 cup (132 g) Fody's Low FODMAP BBQ Sauce

Cooking Directions for Low FODMAP Burgers with Bacon and Low FODMAP BBQ Sauce

Place the beef in a mixing bowl, add Fody Low FODMAP Steak Spice and gently work it into the meat. Divide the meat into four equal patties, taking care not to overly compress the meat. Make a slight dimple in the center of each patty, to encourage even cooking. Set aside. Have your low FODMAP hamburger buns toasted, if desired.

Heat a large, heavy skillet over medium-high heat or prepare your grill to a medium-high heat. Add the burgers and cook for about 3 minutes, undisturbed. Flip over and cook for about 3 minutes more for medium-rare, or a minute longer if you like them more well done.

Arrange lettuce on bottom of burger bun and place burger on top. Crown with bacon and generously dollop on your Fody Low FODMAP BBQ Sauce, cap with top bun and serve immediately.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

fodmapeveryday.com

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FAQ

Yes. Beef is a protein food and naturally contains no FODMAPs, so it can be enjoyed without adding to your overall FODMAP load. This makes it a reliable foundation for a Low FODMAP burger, especially when you want something filling and familiar. The main consideration with beef burgers is not the meat itself, but the seasonings and accompaniments used to serve them. Garlic powder, onion powder, and certain pre-made marinades can quickly introduce high FODMAP ingredients. Keeping the seasoning simple helps maintain control. Plain ground beef, paired with salt, pepper, and Fody Steak Spice Blend, lets you build flavor while staying within Low FODMAP guidelines. When paired with suitable buns and condiments, beef burgers can easily fit into regular Low FODMAP meals.

Yes. Many hard and aged cheeses are naturally very low in lactose and are suitable for a Low FODMAP burger. Options like cheddar, Swiss, mozzarella, and Parmesan are commonly used because they add richness and melt well without overwhelming the dish. Cheese can make burgers feel more satisfying while still keeping ingredients simple. To get the best texture, place the cheese on the patty during the final minute of cooking so it melts gently without overcooking the beef. If you are more sensitive to lactose, lactose-free cheese is also an option and melts similarly. As with other toppings, portion awareness matters, but cheese can be an easy way to add comfort and flavor to a Low FODMAP burger without complicating the recipe.

Burger buns can be one of the trickiest parts of building a Low FODMAP burger because not all gluten-free options are automatically Low FODMAP. Many buns contain hidden ingredients, such as inulin or chicory root fiber, concentrated fruit juices, honey, or flours like amaranth or chickpea flour, which can cause issues for some people. Reading ingredient lists carefully is essential. Some people also enjoy sourdough buns, as the fermentation process can reduce certain carbohydrates found in wheat. If bread feels unreliable, using large lettuce leaves as a wrap is a simple alternative that removes uncertainty while still providing structure. Choosing buns with shorter, familiar ingredient lists can make Low FODMAP burgers feel more approachable and easier to enjoy.