Low FODMAP Beef Burgers with BBQ Sauce

Buying Tips
Gluten Free
Dairy Free

Everyone loves a good burger! My homemade BBQ sauce is perfect for creating delicious low FODMAP burgers at home. Keep in mind that gluten free burger buns should be limited to 1 per serve so I love to serve these burgers with a side salad. If you are feeding little ones then you can always add a side of potato fries.


Low FODMAP Note On BBQ Sauce: You can use store bought BBQ sauce for this recipe, however you will need to try and find one that does not include onion or garlic powder. Otherwise you can make my quick and easy BBQ sauce recipe here.

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Buy a BBQ sauce that does not include onion or garlic powder. Otherwise you can try making my quick and easy BBQ Sauce.

Buy gluten free burger bun and gluten free breadcrumbs that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, garbanzo/besan flour, or large amounts of soy flour or coconut flour.

If not all of your household need to be low FODMAP you can buy them normal burger buns.

Make sure the mayonnaise does not contain onion, garlic or other high FODMAP ingredients.

Only use the green tips of the spring onion and not the white stem.

Monash University have tested worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic.

Make sure the mayonnaise is gluten free.

Wheat/gluten can be added to dried herbs and spices so check that they are gluten free.

Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar. Often the labels of Worcestershire sauce don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

Make sure your mayonnaise is dairy free. Avoiding dairy in these products will help you reduce your lactose intake if you are on the low FODMAP diet.




Nutrition Per Serve:



  1. Preheat the oven to  210ºC (410ºF) bake function. Peel and cut the carrot into small chunks, place in a roasting tray and toss with oil. Bake for 25 to 30 minutes until golden and soft, turn once during cooking.
  2. Make the patties. In a large bowl, mix together the lean ground beef, finely chopped green onions/scallions tips, gluten free breadcrumbs, dried herbs (basil, oregano, thyme), Worcestershire sauce,  and a few grinds of salt and pepper. Divide the mixture evenly into patties (2 per person).
  3. Over medium-high heat pan fry or BBQ the patties until they are cooked through (about 7 minutes each side).
  4. While the patties cook, prepare your salad ingredients. Wash and shred the lettuce, slice the tomatoes, and thinly slice the cucumbers. Toast the gluten free buns if desired.
  5. Assemble the burgers and add a dollop of BBQ sauce. Then use the left over salad ingredients to create side salads, toss through the roasted carrot, and crumble the remaining burger patties over the salad. Drizzle with mayo and BBQ sauce. Enjoy!
AUTHOR Alana Scott
REVIEWED BY Joanna Baker (APD)

Post your comment


  • Thea 06/03/2017 10:58am (9 months ago)

    The burgers in your photo look amazing! Which brand of gluten-free buns are used in your photo?

    • Alana Scott 07/03/2017 9:23pm (9 months ago)

      Hi Thea,
      Thank you for the lovely feedback! I am based in New Zealand and I used Vogels gluten free burger buns. They work pretty well but it is best if you toast them first.

  • Kristen Cotton 03/09/2017 1:57am (3 months ago)

    I have been on a low-FODMAP diet per nutritionist; on my instructions it says to avoid molasses and the nutritionist verbally suggested (w/ uncertainty) to avoid brown sugar. I would like clarity on the matter...please and ty!

    • Alana Scott 03/09/2017 7:32am (3 months ago)

      Hi Kristen,

      Brown sugar has been tested for FODMAPs by Monash University and it is low FODMAP in 2 tablespoon serves and does not have a warning that it becomes high FODMAP in larger serves. This means that it is considered a low FODMAP food.

      In regards to molasses it is low FODMAP in small 5g serves (about 1 teaspoon) according to FODMAP Friendly (another FODMAP food testing centre). However larger serves need to be avoided as it becomes high FODMAP.

      I hope that helps. Just let me know if you still have questions.

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