What Makes the Best Low FODMAP Burger?
We start with freshly ground beef, preferably about 80% lean to keep it juicy. We love them cooked on the grill outdoors, but a cast iron pan or grill-pan indoors works wonders, too.
Then we add low FODMAP seasonings and add-ons, like cheese and sometimes more than one condiment. We like a low FODMAP roll, too, although we have also been known to just wrap our burger up in a lettuce leaf.
Is Cheese Low FODMAP?
This is a question we hear a lot and we understand the confusion! Be sure to read our blog article for a more in-depth discussion on Dairy Versus Lactose Free.
Simply put, many hard cheeses such as cheddar and Swiss are low enough in lactose to be considered low FODMAP. And they happen to be the cheeses we love melted on burgers – so enjoy!
Add the cheese slices to the tops of the burgers about 1 minute before they are done.
AND be sure to read our article about Low FODMAP Condiments! Many condiments are low FODMAP but you need all the info and this article will get you up to speed.
The Best Low FODMAP Burgers
This is our recipe for the best-ever low FODMAP burger!
- 1 pound (455 g) 80% or 85% lean ground beef, well chilled
- Kosher salt
- Freshly ground black pepper
- 4 low FODMAP gluten-free hamburger buns
- 4 thin slices of cheddar or Swiss cheese, or your low FODMAP cheese of choice
- Lettuce, green or red leaf or butter lettuce
- 4 slices of beefsteak tomato
- 4 slices of crisp cooked bacon; use gluten-free if following a gluten-free diet
- Place the beef in a mixing bowl, season lightly with salt and pepper and gently combine; do not overwork the meat.
- Divide the meat into four equal plump patties, taking care not to overly compress the meat. Make a slight dimple in the center of each patty with your thumb, which will encourage even cooking. Set aside. Have your buns toasted, if desired. (If we are using a skillet, we toast them on the skillet; if we are using a grill, we toast them on the grill).
- 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. If you are adding cheese, do so during the last minute of cooking, covering if necessary to encourage the cheese to melt.
- Arrange lettuce on bottom of burger bun, add a slice of tomato and place (cheese) burger on top. Crown with bacon and add your low FODMAP condiments of choice; serve immediately.
- One of the techniques that most home cooks perform incorrectly comes at the beginning of prep - do not over-handle or over-compact the burger. A looser pack will yield a juicer burger.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday®Low FODMAP Recipes At A Glance:
- FODMAP Everyday®is accredited by FODMAP Friendly.
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- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
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