Quick and Easy Low Fodmap Ground Beef Recipes

Last updated on September 15th, 2024 at 03:27 pm

Low FODMAP ground beef recipes are now quite famous worldwide. These recipes are healthy and good for the stomach. Yet, they are delicious and mouthwatering. You can make these within 30 to 45 minutes and treat yourself to a hearty meal.

Generally, beef is not a good food to keep your health fit or free of disease. In fact, some people face unwanted issues like digestive problems while eating beef. But low FODMAP ground beef is a savior for all of them. It’s healthy and tasty at the same time. 

We will explore some low FODMAP recipes with ground beef. 

What is Low Fodmap?

A FODMAP recipe is low in certain carbs called FODMAPs. They can trigger digestive issues in some people. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are some specific types of sugars and fibers that can be difficult for some people to digest. 

A low FODMAP diet avoids high-FODMAP foods. It can help with IBS and other digestive disorders. FODMAP recipes use ingredients low in fermentable carbs. They are easier on the digestive system. 

Here are some low FODMAP ground beef recipes to make at home easily and quickly in no time. 

1. Low FODMAP Spanish Beef and Rice Casserole

Low FODMAP ground beef casserole is a mexican, main course dish which is very easy to make and inexpensive as well. It’s cheesy, flavorful, and very fulfilling. Try this low FODMAP ground beef casserole recipe and you won’t regret this!!

Recipe Preview 

Steps	Ingredients	Prep Time	Cook Time	Total Time
5	14	10 Minutes	45 Minutes	55 Minutes

Equipment

• A Large Skillet
• A Wooden Spoon
• A Casserole Dish 

Ingredients Required 

• 1 lb. Lean Ground Beef
• 1 14.5 oz. Can Unsalted Diced Tomatoes, Undrained 
• ½ Cup Water
• 1 Cup Sliced Scallions, Green Parts Only 
• ¾ Cup Long Grain White Rice 
• ¼ Cup Diced Green Bell Pepper
• 1 tbsp Vinegar
• 1 tsp Salt
• 1 tsp Brown Sugar 
• ½ tsp Ground Cumin
• ½ tsp Ancho Chili Pepper 
• ¼ tsp Ground Black Pepper
• 1 Cup Shredded Cheddar Cheese
• Fresh Chopped Cilantro for Serving 

How to Cook Low FODMAP Spanish Beef and Rice Casserole?

Instructions 

Step 1: Cook the Beef

Take a large skillet and crumble the ground beef in it over medium-high heat, and don’t forget to drain the fat. Cook until the beef is perfectly brown. 

Step 2: Add the Other Ingredients 

Now add all the ingredients to the skillet (except for cheese and cilantro) and stir them. 

Step 3: Boil the Mix

Add water and boil over medium-high heat. Cover the skillet, reduce the heat, and gently simmer until most of the liquid is absorbed. Do this for about 30 minutes.

Step 4: Bake the Casserole 

Preheat the oven to 375 degrees. Place the mixture into a 2.5 qt casserole dish. Sprinkle cheese evenly on top and bake for 10 to 15 minutes, or until the cheese melts.

Step 5: Serve and Enjoy

Serve the casserole with a sprinkle of cilantro and enjoy the dish with your loved ones. 

Course	Cuisine	Servings	Calories
Main Course	Mexican	4	1680

2. Easy Low FODMAP Korean Beef

Low FODMAP Korean beef recipe is a main course dish yet so easy to make that it can be done within 30 minutes. On the other hand, it’s gluten-free and dairy-free. Who wouldn’t want to stay healthy while having delicious food!

Recipe Preview 

Steps	Ingredients	Prep Time	Cook Time	Total Time
4	12	5 Minutes	10 Minutes	15 Minutes

Equipment 

• A Large Skillet
• A wooden Spoon/ Spatula 
• A Small Bowl
• A Big Plate

Ingredients Required

• 1 tbsp Garlic Infused Oil
• 1 Pound Lean Ground Beef
• ½ Cup Dark Brown Sugar 
• ¼ Cup Soy Sauce 
• 2 tsp Toasted Sesame Oil
• ½ tsp Fresh Ginger Minced
• ½ tsp Crushed Red Pepper
• 4 – 6 Scallions Green Tips Only
• Salt
• Pepper
• Toasted Sesame Seeds
• Cooked White Rice 

How to Make Low FODMAP Korean Beef?

Instructions

Step 1: Cook the Beef

Take a large skillet and heat the oil over medium heat. Add the ground beef, and cook it until it’s perfectly brown. Use a wooden spoon or spatula. When the beef is cooked, drain the excess grease.

Step 2: Make the Sauce

Side by side, take a small bowl and make a mixture of sesame oil, brown sugar, ginger, soy sauce, and red pepper flakes. Mix them well. 

Step 3: Simmer Properly

Now pour the sauce over the beef and simmer for a few minutes on medium-low heat. Taste and season according to your preferable taste. 

Step 4: Serve and Enjoy

Take the skillet off the heat and stir in scallion tips. Sprinkle some sesame seeds and serve over steamed rice, and enjoy!

Course	Cuisine	Servings	Calories
Main Course	Korean	4	2100

3. Low FODMAP Greek Meatballs with Creamy Cucumber-Dill Sauce

Low FODMAP Greek Meatball is a Mediterranean-inspired, protein-rich dish which can be made within 40 minutes. It’s one of the most amazing ground beef low FODMAP recipes on the internet. Easy to make and the plates get easily whipped. It pairs perfectly with cucumber dill sauce. 

Recipe Preview 

Steps	Ingredients	Prep Time	Cook Time	Total Time
6	17	20 Minutes	20 Minutes	40 Minutes

Equipments 

• A Large Bowl
• A Small Bowl
• A Wooden Spoon
• A Whisk
• Baking Sheet 
• Baking Tray 
• A Tablespoon

Ingredients Required

Greek Meatballs 

• 1 Pound Lean ground Beef
• 1 Large Egg
• 1 tbsp Unsweetened Almond Milk 
• ½ Cup quick-Cooking Oats
• ¼ Cup Sliced Green Onion Tops
• 2 tbsp Chopped Fresh Dill
• 1 tsp Dried Oregano
• 1 tsp Ground Cumin
• ½ tsp Fresh Lemon Zest 
• ½ tsp Kosher Salt
• ¼ tsp Black Pepper

Creamy Cucumber Dill Sauce

• ½ Cup low FODMAP mayonnaise
• ¼ Cup Shredded Cucumber
• 2 tbsp Freshly Squeezed Lemon Juice
• 2 tsp Chopped Fresh Dill
• Kosher Salt
• Freshly Cracked Black Pepper

How to Make Low FODMAP Greek Meatballs with Creamy Cucumber-Dill Sauce

Instructions

Step 1: Make the Mixture of Oats

Take a large bowl, whisk the egg, and then add the milk and oats. Stir to mix properly so that the oats start to soak. Keep it like that for 5 to 10 minutes.  

Step 2: Shape the Meatballs

After soaking the oats, add onion tops, dill, cumin, lemon zest, oregano, salt, and pepper. Then, stir well. Now add the ground beef. Use your hand to mix the ingredients so that everything is combined properly and evenly. 

Step 3: Bake the Meatballs

Preheat the oven to 425°F and line a large baking sheet with parchment paper. Scoop a tablespoon of the meat mixture, roll it into a ball, then place it on the prepared baking sheet. 

Step 4: Bake the Meatballs Thoroughly 

Now bake the meatballs for 15 to 20 minutes, till they are golden brown. Use a meat thermometer to check if the meatballs are at 160°F. If so, they’re ready to eat. 

Step 5: Start Making the Sauce 

When your meatballs are baking, in the meantime, you start making the sauce. Take a small bowl. Add mayonnaise, cucumber, lemon juice, salt, pepper, and dill. Whisk them well. 

Step 6: Serve and Enjoy

When the meatballs are done, serve them in a bowl with the sauce and just dig in. 

Course	Cuisine	Servings	Calories
Snacks	Greek Inspired	4	1700

4. Cheesy Low FODMAP Beef and Pasta

A delicious, cheesy, flavorful, and hearty Italian main-course meal to have for lunch or dinner, any time you want. Because it only takes 30 minutes to cook. Want to try this yummy Italian cuisine? Follow this recipe!

Recipe Preview 

Steps	Ingredients	Prep Time	Cook Time	Total Time
4	9	10 Minutes	20 Minutes	30 Minutes

Equipment

• An Oven-safe Skillet
• A Wooden Spoon
• An Oven-proof Bowl

Ingredients Required 

• 1 lb Lean Ground Beef
• 8 oz Gluten Free Rotini Pasta
• 1½ Cups Fody Low FODMAP Marinara Sauce
• 1½ Cups Water 
• 1½ tsp Fody Low FODMAP Vegetable
• 1 tsp Dried Oregano
• ¼ tsp Fresh Ground Black Pepper
• 1 Cup Shredded Mozzarella Cheese
• 2 tbsp Chopped Fresh Parsley 

How to Make Cheesy Low FODMAP Beef and Pasta

Instructions

Step 1: Cook The Beef

Take a large oven-proof skillet and cook the ground beef in it over medium-high heat. Cook till the beef is a proper brown. Drain the extra grease using a paper towel. 

Step 2: Prepare the Pasta

Now add dry rotini pasta, Fody Marinara Sauce, water, Fody Soup Base, oregano, and black pepper. Boil the mixture on medium-low heat and cover the skillet. Simmer for 15 to 17 minutes. Meanwhile, preheat your oven. 

Step 3: Bake the Pasta with Cheese

After the pasta is al dente, it’s ready for baking. Sprinkle cheese over the pasta and put it in the oven. Bake it for 1 to 2 minutes until the cheese is melted properly. 

Step 4: Serve and Enjoy

Sprinkle with fresh parsley and serve your cheesy FODMAP beef pasta. You can have it with a simple salad or steamed vegetables. 

Course	Cuisine	Servings	Calories
Main Course	Italian	4	1600

Conclusion

You can try these easy low-FODMAP ground beef recipes at home anytime if you have the ingredients. Because these only take 30 to 50 minutes, be it Korean beef, meatballs, pasta, or casserole. Follow some simple steps and surprise your close ones in no time. 

FAQs 

1. What is a Low FODMAP Diet?

A low FODMAP diet involves eating foods low in certain carbohydrates called FODMAPs. These carbohydrates can cause bloating, gas, and discomfort in some, especially those with IBS. The diet helps manage these symptoms. It focuses on easy-to-digest ingredients.

2. Is Pasta Low in FODMAP?

Regular wheat pasta is high in FODMAPs. But, gluten-free or rice-based pasta is low in FODMAPs and is suitable for the diet. 

3. Can You Stay on a Low FODMAP Diet Forever?

No, the low FODMAP diet is not permanent. It’s a temporary approach to identify triggers, followed by reintroducing tolerated foods.

4. Can Ground Beef Cause IBS Flare Up?

Ground beef is low in FODMAPs. But, IBS may flare up if it’s cooked with high FODMAP ingredients or if it’s high in fat.

5. Why Are Low FODMAP Ground Beef Recipes Popular?

Low FODMAP ground beef recipes are popular. They are a tasty, stomach-friendly option for beef lovers. They’re for those sensitive to high FODMAP foods. These recipes are quick to make. They take 30 to 45 minutes. They are healthy and easy to digest.

6. Is Beef Generally Safe to Eat on a Low FODMAP Diet?

Beef itself is low in FODMAPs and is generally safe to eat on a Low FODMAP diet. But, it’s important to use Low FODMAP ingredients. They avoid digestive issues. 

7. Are These Recipes Suitable for People with Dietary Restrictions? 

Yes, these recipes are low FODMAP. They suit people with IBS or other digestive issues. Some recipes are gluten-free and dairy-free. They cater to those with more dietary restrictions. 

8. Can I Make These Recipes in Advance?

Yes, many low FODMAP ground beef recipes can be made in advance and stored in the refrigerator for a few days. This makes them a great option for meal prep or for having a quick meal ready on busy days.