Discover the delicious world of Low FODMAP ground beef recipes! If you’re one of the millions of people who suffer from irritable bowel syndrome (IBS) or other digestive disorders, you know how frustrating it can be to find recipes that are gentle on your stomach. But fear not – we’ve got you covered!
Low FODMAP diets involve restricting certain types of carbohydrates, including fructose, lactose, and high-fructans, which can be difficult for some people to digest. By sticking to these guidelines, you can enjoy a wide range of tasty and healthy meals that won’t leave you feeling bloated or uncomfortable.
In this article, we’ll explore 20 mouthwatering Low FODMAP ground beef recipes that are perfect for anyone following a low FODMAP diet. From classic comfort foods like tacos and meatloaf to international-inspired dishes like stir-fries and stews, there’s something for everyone on this list. Whether you’re a seasoned chef or just starting out with cooking, these recipes are sure to become new favorites.
So what are you waiting for? Let’s dive in and get cooking!
Low FODMAP Ground Beef and Zucchini Skillet
A flavorful and nutritious skillet meal that’s easy to make and perfect for a quick dinner or lunch.
Ingredients:
– 1 lb ground beef (90% lean)
– 1 medium zucchini, sliced
– 1/2 cup chopped onion (green only, skip the bulb part)
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the ground beef and cook until browned, breaking it up into small pieces as it cooks.
3. Add the chopped onion and minced garlic; cook for 2-3 minutes or until the onion is translucent.
4. Add the sliced zucchini and cook until tender, about 5 minutes.
5. Season with salt, pepper, and dried oregano to taste.
6. Serve hot, garnished with fresh parsley if desired.
Cooking Time: 15-20 minutes
Low FODMAP Beef and Rice Stuffed Peppers
A flavorful and nutritious meal option that’s easy on the digestive system. This recipe is perfect for those following a Low FODMAP diet.
Ingredients:
– 4 bell peppers, any color
– 1 lb ground beef (90% lean)
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 small onion, finely chopped ( Limit to 1/4 cup for Low FODMAP serving)
– 2 cloves garlic, minced (Limit to 1 clove for Low FODMAP serving)
– 1 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. Cook rice according to package instructions.
4. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces.
5. Add chopped onion, minced garlic, paprika, salt, and pepper to the skillet. Cook until onion is translucent.
6. Stuff each pepper with cooked rice mixture and top with remaining beef mixture.
7. Place peppers in a baking dish and drizzle with olive oil.
8. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 35-45 minutes
Low FODMAP Ground Beef Lettuce Wraps
A simple and flavorful recipe perfect for a quick lunch or dinner that’s also low in fermentable oligo-, di-, and mono-saccharides, and polyols (FODMAPs).
Ingredients:
– 1 lb ground beef
– 1/2 cup chopped onion (use only 1 tablespoon of the sautéed mixture to minimize FODMAPs)
– 2 cloves garlic, minced (use only 1/4 teaspoon to minimize FODMAPs)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 large lettuce leaves
– Optional: low-FODMAP toppings such as avocado, tomato, or mustard
Instructions:
1. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped onion and minced garlic to the skillet and cook for an additional 2-3 minutes, stirring occasionally.
3. Use only 1 tablespoon of the sautéed mixture in each wrap.
4. Warm the lettuce leaves by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wraps by placing a spoonful of the ground beef mixture onto a warmed lettuce leaf, followed by any desired low-FODMAP toppings.
Cooking Time: 15 minutes
Low FODMAP Beef and Spinach Meatballs
This recipe offers a delicious and nutritious take on traditional meatballs, with the added benefit of being low in fermentable oligo-, di-, and mono-saccharides, and polyols (FODMAPs) that can cause digestive issues for some individuals.
Ingredients:
– 1 pound ground beef
– 1/2 cup fresh spinach leaves, chopped
– 1/4 cup almond meal
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, chopped spinach, almond meal, and egg. Mix well with your hands or a spoon until just combined.
3. Use your hands to shape the mixture into small meatballs, about 1 inch (2.5 cm) in diameter.
4. Place the meatballs on a baking sheet lined with parchment paper, leaving some space between each one.
5. Drizzle with olive oil and sprinkle with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Low FODMAP Ground Beef Stir-Fry with Bok Choy
This quick and flavorful stir-fry is a great option for those following a low FODMAP diet. It’s packed with protein, veggies, and minimal lactose-containing ingredients to ensure a gentle digestive experience.
Ingredients:
– 1 lb ground beef
– 2 cups bok choy, chopped
– 1 tablespoon vegetable oil
– 1 small onion, diced (remove from recipe if you’re sensitive to fructans)
– 2 cloves garlic, minced (remove from recipe if you’re sensitive to inulin)
– 1 teaspoon soy sauce (make sure it’s lactose-free)
– Salt and pepper to taste
Instructions:
1. Cook the ground beef in a large skillet or wok over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Remove the cooked beef from the skillet and set aside.
3. In the same skillet, add the vegetable oil, onion, and garlic (if using). Cook until the onion is translucent.
4. Add the chopped bok choy to the skillet and cook until tender.
5. Return the cooked ground beef to the skillet and stir in soy sauce.
6. Season with salt and pepper to taste.
7. Serve hot over rice or noodles, if desired.
Cooking Time: 20-25 minutes
Low FODMAP Beef and Carrot Casserole
A hearty and comforting casserole that’s perfect for a low FODMAP diet. This recipe combines tender beef, sweet carrots, and creamy cheese for a satisfying meal.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), cut into bite-sized pieces
– 2 large carrots, peeled and sliced
– 1 onion, diced (use green onions instead of regular onions if you’re sensitive to high FODMAP onions)
– 1 cup low-fat milk
– 1/2 cup grated cheddar cheese (make sure it’s a low-lactose or lactose-free option)
– 1 tsp dried thyme
– Salt and pepper, to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 350°F (180°C).
2. Cook beef strips in a skillet with olive oil until browned, about 3-4 minutes.
3. Add sliced carrots and diced onion to the skillet; cook for an additional 5 minutes or until tender.
4. In a separate bowl, whisk together milk and cheddar cheese until smooth.
5. Combine cooked beef and carrot mixture with the cheese sauce; season with thyme, salt, and pepper.
6. Transfer the mixture to a baking dish and bake for 20-25 minutes or until hot and bubbly.
Cooking Time: 20-25 minutes
Low FODMAP Ground Beef Tacos with Corn Tortillas
A flavorful and simple Mexican-inspired dish that’s easy to make and gentle on the digestive system.
Ingredients:
– 1 lb ground beef (90% lean)
– 1/2 medium onion, finely chopped (cook in small amount of oil before adding to mixture)
– 1 clove garlic, minced
– 1 packet low FODMAP taco seasoning
– 8-10 corn tortillas
– 1/4 cup water
– Salt and pepper, to taste
– Optional toppings: diced tomatoes, shredded lettuce, avocado, sour cream (ensure lactose-free or use a non-dairy alternative)
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add chopped onion and minced garlic; cook until onion is translucent.
4. Stir in low FODMAP taco seasoning according to package instructions.
5. Warm corn tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning ground beef mixture onto tortillas and adding desired toppings.
Cook Time: 20-25 minutes
Low FODMAP Beef and Potato Hash
Simplify your breakfast or brunch with this flavorful and nutritious dish, perfect for those following a low FODMAP diet.
Ingredients:
– 1 lb beef (90% lean), diced
– 2 large potatoes, peeled and diced
– 1 onion, diced
– 2 cloves garlic-infused oil (not regular garlic)
– Salt and pepper to taste
– Optional: 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine beef, potatoes, and onion.
3. Drizzle with garlic-infused oil and season with salt and pepper.
4. Spread the mixture onto a baking sheet lined with parchment paper.
5. Bake for 25-30 minutes or until the beef is cooked through and the potatoes are tender.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Low FODMAP Ground Beef and Eggplant Lasagna
A delicious and FODMAP-friendly twist on the classic Italian dish, this recipe combines ground beef, eggplant, and lasagna noodles for a flavorful and satisfying meal.
Ingredients:
– 1 lb ground beef
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 onion, diced
– 2 cloves garlic, minced (omit or use in small amounts if using)
– 1 cup low-FODMAP marinara sauce
– 8 lasagna noodles
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook ground beef in a large skillet over medium-high heat, breaking up with a spoon as it cooks.
3. Add diced onion and minced garlic (if using); cook until the onion is translucent.
4. In a separate skillet, sauté eggplant slices in a little oil until tender.
5. Assemble lasagna by layering cooked ground beef mixture, eggplant slices, and marinara sauce between lasagna noodles.
6. Top with mozzarella and Parmesan cheese; cover with foil and bake for 30 minutes.
7. Remove foil and continue baking for an additional 10-15 minutes, or until the cheese is melted and bubbly.
Cooking Time: 45-50 minutes
Low FODMAP Beef and Green Bean Curry
This flavorful curry is a great option for those following a low FODMAP diet. Made with beef, green beans, and aromatic spices, it’s a hearty and comforting meal that’s easy to make.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), cut into bite-sized pieces
– 2 cups green beans, trimmed
– 2 medium onions, diced (use only the white and light green parts)
– 2 cloves garlic, minced (use only 1/4 teaspoon)
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons coconut oil
– 2 cups low-FODMAP chicken broth
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat 1 tablespoon of coconut oil in a large skillet over medium-high heat.
2. Add the beef and cook until browned, about 3-4 minutes. Remove from the skillet and set aside.
3. In the same skillet, add the remaining 1 tablespoon of coconut oil, diced onions, and minced garlic (use only 1/4 teaspoon). Cook until the onions are translucent, about 5 minutes.
4. Add the green beans, curry powder, cumin, turmeric, salt, and pepper to the skillet. Stir well.
5. Pour in the chicken broth and bring the mixture to a simmer.
6. Return the beef to the skillet and cook until the green beans are tender, about 10-12 minutes.
7. Taste and adjust seasoning as needed. Garnish with chopped cilantro, if desired.
Cooking Time: 20-22 minutes
Low FODMAP Ground Beef and Sweet Potato Shepherd’s Pie
A comforting, flavorful twist on a classic dish that’s easy to make and perfect for a weeknight dinner.
Ingredients:
– 1 lb ground beef (90% lean)
– 2 medium sweet potatoes, peeled and diced
– 1 onion, diced (limited serving size: 1/4 cup)
– 2 cloves garlic, minced (limited serving size: 1 clove)
– 1 cup low-FODMAP tomato sauce
– 1 tsp dried thyme
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the ground beef in a large skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned, about 5 minutes.
3. Add the onion and garlic; cook for an additional 2-3 minutes, or until the onion is translucent.
4. In a separate pot, boil the diced sweet potatoes until tender, about 10-12 minutes. Drain and mash with a fork.
5. Transfer the ground beef mixture to a 9×13-inch baking dish. Top with the mashed sweet potatoes.
6. Drizzle the low-FODMAP tomato sauce over the sweet potatoes and sprinkle with thyme. Dot the top with olive oil.
7. Bake for 25-30 minutes, or until the filling is hot and the sweet potatoes are golden brown.
Cooking Time: 35-40 minutes
Low FODMAP Beef and Kale Soup
This hearty soup is a delicious and gentle option for those managing low FODMAP diets. With tender beef, crisp kale, and aromatic spices, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 1 pound beef strips (grass-fed or lean)
– 2 tablespoons olive oil
– 1 onion, diced (limit to 1/4 cup serving size)
– 3 cloves garlic, minced (limit to 1/8 teaspoon serving size)
– 2 cups kale leaves, stems removed and discarded, leaves torn into bite-sized pieces
– 4 cups beef broth (make sure it’s low FODMAP or use a homemade broth with no high-FODMAP ingredients)
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute, being careful not to burn.
4. Add the beef strips and cook until browned, about 3-4 minutes.
5. Add the kale, beef broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the beef is tender.
Cooking Time: 25-30 minutes
Low FODMAP Ground Beef and Quinoa Stuffed Tomatoes
This recipe is a flavorful twist on traditional stuffed tomatoes, featuring lean ground beef and nutritious quinoa. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 large tomatoes, hollowed out
– 1 lb lean ground beef (90% or higher)
– 1/2 cup cooked quinoa (make sure it’s low FODMAP)
– 1 tablespoon olive oil
– 1 small onion, finely chopped (use only the white and light green parts to minimize fructans)
– 1 clove garlic, minced (use a low FODMAP amount: about 1/8 teaspoon)
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the cooked quinoa, olive oil, onion, and garlic to the skillet. Cook until the mixture is heated through.
4. Stuff each tomato with the meat-quinoa mixture, dividing it evenly among the four tomatoes.
5. Season with salt and pepper to taste.
6. Place the stuffed tomatoes on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until the tomatoes are tender.
Cooking Time: 20-25 minutes
Low FODMAP Beef and Cabbage Stir-Fry
This recipe is a flavorful and nutritious option for those managing their FODMAP intake. With its simplicity and speed, it’s perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 1 medium cabbage, thinly sliced
– 2 tablespoons vegetable oil
– 1 clove garlic, minced (use 1/4 teaspoon instead of 1 clove for a lower FODMAP version)
– 1 tablespoon soy sauce (make sure it’s low-FODMAP)
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook until browned, about 3-4 minutes. Remove from the skillet and set aside.
3. In the same skillet, add the remaining 1 tablespoon of vegetable oil.
4. Add the sliced cabbage and cook until it starts to soften, about 2-3 minutes.
5. Add the minced garlic (or 1/4 teaspoon) and cook for an additional minute.
6. Return the beef strips to the skillet and stir in soy sauce.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Low FODMAP Ground Beef and Parsnip Patties
A flavorful and textured patty recipe that’s perfect for a quick dinner or lunch option, made with ground beef and parsnip. This Low FODMAP version is gentle on the digestive system.
Ingredients:
– 500g ground beef
– 1 large parsnip, peeled and grated
– 1/2 cup almond flour
– 1 egg
– 1/4 teaspoon salt
– 1/8 teaspoon black pepper
Instructions:
1. Preheat oven to 180°C (350°F).
2. In a bowl, combine ground beef, parsnip, almond flour, egg, salt, and pepper. Mix well with your hands or a spoon until just combined.
3. Divide the mixture into 4-6 portions, depending on desired patty size.
4. Shape each portion into a ball and then flatten slightly into patties.
5. Place patties onto a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Low FODMAP Beef and Bell Pepper Skewers
A flavorful and easy-to-make snack or appetizer that’s perfect for those following a low FODMAP diet. These skewers are packed with tender beef, crunchy bell peppers, and a hint of Asian-inspired flavor.
Ingredients:
– 1 pound beef sirloin, cut into 1-inch cubes
– 2 large bell peppers (any color), sliced into 1-inch pieces
– 2 cloves garlic-infused oil (make sure it’s low FODMAP)
– 1 tablespoon soy sauce (ensure it’s a low-FODMAP brand)
– 1 teaspoon grated fresh ginger
– Salt and pepper, to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Thread beef cubes and bell pepper pieces onto skewers, leaving a small space between each piece.
3. Brush the garlic-infused oil on both sides of the skewers.
4. Sprinkle soy sauce and ginger evenly over the skewers.
5. Season with salt and pepper to taste.
6. Grill for 8-10 minutes, turning occasionally, or until beef reaches desired level of doneness.
Cooking Time: 8-10 minutes
Low FODMAP Ground Beef and Pumpkin Chili
This hearty, comforting chili recipe is a great option for those following a low FODMAP diet. With the addition of pumpkin puree, it’s also a deliciously nutritious twist on traditional chili.
Ingredients:
– 1 lb ground beef
– 1 medium onion, diced (use green onions or scallions instead of white if needed)
– 2 cloves garlic, minced (omit for strict low FODMAP diet)
– 1 can (14.5 oz) diced tomatoes, drained
– 1 cup canned pumpkin puree
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
– Water or low-FODMAP broth as needed
Instructions:
1. Cook the ground beef in a large pot over medium-high heat, breaking it up with a spoon as it cooks.
2. Add the diced onion and minced garlic (if using) and cook until the onion is translucent.
3. Stir in the chili powder, cumin, salt, and pepper.
4. Add the canned tomatoes, pumpkin puree, and 1 cup of water or low-FODMAP broth. Bring to a simmer.
5. Reduce heat to low and let cook for at least 20 minutes, stirring occasionally.
Cooking Time: At least 20 minutes
Low FODMAP Beef and Zucchini Meatloaf
This recipe is a twist on the classic meatloaf, incorporating zucchini to reduce FODMAPs while maintaining flavor. Perfect for those following a low-FODMAP diet or looking for a tasty and healthy alternative.
Ingredients:
– 1 lb ground beef
– 1 medium zucchini, finely chopped
– 1/2 cup rolled oats
– 1 egg
– 1/4 cup tomato paste
– 1 tsp dried oregano
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, chopped zucchini, oats, egg, tomato paste, and oregano. Mix well.
3. Transfer the mixture to a loaf pan or shape into a loaf shape on a baking sheet lined with parchment paper.
4. Spray or brush with cooking spray or oil.
5. Bake for 45-50 minutes or until cooked through.
Cooking Time: 45-50 minutes
Servings: 6-8
Low FODMAP Ground Beef and Butternut Squash Stew
This hearty stew is a delicious and comforting option for those following a low FODMAP diet. Made with ground beef, butternut squash, and aromatic spices, it’s perfect for a cozy night in.
Ingredients:
– 1 lb ground beef
– 1 medium butternut squash (peeled, seeded, and cubed)
– 2 cloves of garlic, minced (omit or reduce for FODMAP concerns)
– 1 onion, diced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 2 cups low-sodium beef broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large Dutch oven or pot, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the diced onion and minced garlic (if using) and cook until the onion is translucent.
4. Add the cubed butternut squash, dried oregano, salt, and pepper. Cook for 5 minutes.
5. Pour in the beef broth and bring to a simmer.
6. Transfer the pot to the preheated oven and bake for 30-40 minutes or until the squash is tender.
Cooking Time: 40-50 minutes
Low FODMAP Beef and Carrot Meatballs with Rice Noodles
This recipe is a flavorful and textured twist on traditional meatballs, using beef and carrots to create a low FODMAP option. Serve with rice noodles for a satisfying and easy meal.
Ingredients:
– 1 lb ground beef
– 1/2 cup finely chopped carrot
– 1/4 cup almond flour
– 1 egg
– 1 tsp salt
– 1/4 tsp black pepper
– 1/4 cup grated Parmesan cheese (make sure it’s a low FODMAP brand)
– 1 cup rice noodles
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, chopped carrot, almond flour, egg, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape the mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. Cook rice noodles according to package instructions.
6. Serve meatballs over rice noodles and top with grated Parmesan cheese.
Cooking Time: 25-30 minutes
Summary
Discover 20 delicious low FODMAP recipes that feature ground beef as the main ingredient. From classic comfort foods like casseroles and meatloaf to international-inspired dishes like tacos and curry, these recipes are perfect for those with dietary restrictions or preferences. With a focus on healthy eating, these meals are not only tasty but also nutritious and easy to make. Whether you’re looking for a quick weeknight dinner or a special occasion meal, this collection of low FODMAP ground beef recipes has something for everyone.
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