Go Back
Print
lamb burger with tzatziki sauce, held in hand over a white plate

FODMAP IT!™ Lamb Burgers with Feta Tzatziki Sauce

Burgers don't have to be beef! These lamb burgers are uber-juicy and easy to make. The yogurt based tzatziki sauce is an extra, but it is fantastic! You will want to eat it with a spoon.

Low FODMAP Serving Size Info: Makes 4 burgers; serving size 1 burger ? 

Course: Dinner & Lunch
Cuisine: Greek and American
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Makes: 4 Burgers
Calories: 574 kcal
Author: Dédé Wilson

Ingredients:

Feta Tzatziki:

  • 1/4 (about 2 1/2 ounces 70 g) of an English hothouse cucumber, including peel
  • 1 cup (245 g) lactose-free plain whole milk yogurt
  • 2 tablespoons freshly chopped fresh dill
  • 2 teaspoons finely chopped fresh mint
  • 1 teaspoon Garlic-Infused Oil, made with olive oil, such as FODY Garlic-Infused Olive Oil
  • 1 teaspoon freshly squeezed lemon juice
  • 1 teaspoon white wine vinegar
  • 3 ounces (85 g) feta, crumbled

Burgers:

  • 1/3 cup (30 g) chopped scallions, green parts only
  • 2 teaspoons Garlic-Infused Oil, made with olive oil, such as FODY Garlic-Infused Olive Oil
  • 1 pound (455 g) ground lamb
  • 2 tablespoons chopped fresh dill
  • 1 tablespoon freshly chopped fresh mint
  • 1 tablespoon freshly chopped fresh oregano
  • 1 teaspoon lemon zest, finely textured; I use a Microplane
  • 1/2 teaspoon freshly squeezed lemon juice
  • Pinch of red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 4, low FODMAP gluten-free buns
  • Handful of baby spinach

Preparation:

For the Feta Tzatziki:

  1. Grate the cucumber, peel and all, on the largest holes of a box grater. Gather up in several layers of paper towels or a clean tea towel and squeeze firmly over the sink; a lot of liquid will emerge and you want the cucumber shreds as dry as possible. Dump the shreds into a mixing bowl. Add the yogurt, dill, mint, Garlic-Infused Olive Oil, lemon juice and vinegar and stir together to combine. Stir in the feta. The sauce is ready to use or may be refrigerated overnight in an airtight container. If any liquid gathers on the top during storage, simply pour it off, give the sauce and it will be ready to use.

For the Burgers:

  1. First plan on how you want to cook the burgers. They cook beautifully in a cast-iron pan, but if you are so inspired you can build a hardwood fire and the burgers will take on a new smoky dimension, in which case make a medium heat fire while you make the patties.

  2. Heat a skillet over low-medium heat, add the Garlic-Infused Oil ands sauté the chopped scallions for a few minutes, until softened, but not browned - about 3 minutes. Cool.
  3. Place lamb in a mixing bowl and add the cooled sautéed scallions, dill, mint, oregano, lemon zest, lemon juice, red pepper flakes, season well with salt and pepper and combine well. Shape into 4 patties.
  4. Have your fire ready or heat your heavy pan indoors over medium to medium-high heat. Cook the patties for about 3 to 4 minutes on each side, until crusty brown on the outside and just cooked or even a bit pink on the inside. Toast your buns meanwhile, if you like. When the burgers are finished cooking, allow them to sit for a minute to let the juices redistribute then pile on the buns with a few pieces of baby spinach, top with Feta Tzatziki Sauce, the top bun and serve. You might have sauce leftover, but it is so yummy, you won’t mind. You can use it as a dip for raw or steamed vegetables, if you like

Notes:

Tips

  • Remember, the low FODMAP diet is NOT a dairy-free diet. It is, however, lower in lactose. The feta and yogurt used in this recipe, when eaten in the suggested serving sizes, is compliant with the diet - even for the Elimination Phase.
Nutrition Facts
FODMAP IT!™ Lamb Burgers with Feta Tzatziki Sauce
Amount Per Serving
Calories 574 Calories from Fat 333
% Daily Value*
Fat 37g57%
Saturated Fat 12g60%
Cholesterol 83mg28%
Sodium 67mg3%
Potassium 252mg7%
Carbohydrates 30g10%
Fiber 2g8%
Sugar 8g9%
Protein 31g62%
Vitamin C 0.7mg1%
Calcium 18mg2%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.