Beef Burgers


Before I began my low FODMAP journey, I used to absolutely love going out for burgers.Even if it was to the dodgiest burger joint, I just love the whole experience of eating a burger – that first flavourful bite, getting sauce and mustard allover your hands, the salty chips. So when I found out I needed to go on the lowFODMAP diet, I was pretty disheartened by how difficult it was to find a burger to fit my needs. Gluten free buns is one thing, but what about a patty with no onion or garlic, or a good substitute for all those condiments I had to remove?

Well, I’ve addressed all those issues here, with a burger you can make and enjoy in your very own home: my low FODMAP beef burger. Supermarkets offer so many amazing gluten free burger buns options these days (including brioche buns, which is my jam), so that’s a good start. Then add a juicy, flavoursome beef patty, some carefully selected fillings and condiments, and you’ve got yourself one hell of a meal.

Pro Tips 

You’re not going to want to skip any of the wet ingredients for the patty. We want the mixture to be nice and wet so that they don’t dry out when we cook them. 

I would also recommend cooking the patties on one side until browned, and then after you flip them to cook the other side, placing your slice of low FODMAP cheese on top so it has a chance to melt.

This recipe is also super customisable, so feel free to add in any of your favourite lowFODMAP burger additions – I just went with my standard go-tos, but the choice is yours! I think it pairs perfectly with some crispy homemade fries (cut up a potato into wedges, spray the wedges with oil and season with salt and pepper before baking in the oven for around 30 minutes) and a refreshing gluten free beer.


If you’ve got leftovers, I would recommend storing all your burger ingredients separately to avoid things going soggy. Cooked patties will last in the fridge in an airtight container for 2 days – just make sure you re-heat it thoroughly all the way through before eating!

Beef Burgers

A low FODMAP beef burger with all the fixings - without even leaving the house! They're full of flavour, juicy and perfect for an easy weekend dinner.



  • 500g beef mince
  • salt and pepper, to taste
  • 1/4 cup gluten free breadcrumbs
  • 1 egg
  • mixed low FODMAP herbs (fresh or dried)
  • 1/2 tbsp maple syrup
  • 1/2 tbsp Worcestershire sauce
  • 5 gluten free burger buns
  • lettuce
  • sliced cheddar cheese
  • low FODMAP tomato sauce


    Makes 5 burgers.

    1. In a large mixing bowl, add all the ingredients for the beef patties (mince, salt, pepper, breadcrumbs, egg, herbs, maple syrup, Worcestershire) and combine with your hands so that everything is well incorporated.
    2. Split the mixture into 5, and shape each portion into a burger patty shape. Place them on a plate and refrigerate for 15 minutes.
    3. Heat a splash of oil in a frying pan, and add the patties gently into the oil.
    4. Cook on one side until browned, and then flip to do the same on the other side. Once you have flipped them, you can top each patty with a slice of cheese to melt it.
    5. Cook the patties until they reach your desired shade of pink in the middle.
    6. Construct the burgers by lightly toasting the buns, adding your patties, as well as any desired low FODMAP toppings.

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