Are you tired of feeling like you’re stuck with a limited repertoire of meals due to dietary restrictions? Look no further! Low FODMAP diets can be challenging, but they don’t have to mean sacrificing flavor and variety. In this article, we’ll explore 18 mouthwatering ground beef recipes that just happen to be low in FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols). From classic comfort food dishes like tacos and spaghetti bolognese, to innovative stir-fries and casseroles, we’ve got you covered. Whether you’re managing IBS symptoms or simply looking for a way to enjoy your favorite foods without the discomfort that often follows, these recipes are sure to become new favorites.
Low FODMAP Beef and Rice Stuffed Peppers
This recipe is a flavorful and nutritious twist on traditional stuffed peppers, modified to be low in FODMAPs for those with dietary restrictions. Enjoy the combination of tender beef, savory rice, and sweet bell peppers!
Ingredients:
– 4 large bell peppers, any color
– 1 pound lean ground beef
– 1 cup cooked white rice (made with low-FODMAP ingredients)
– 1/2 cup chopped onion (cooked to reduce FODMAPs)
– 2 cloves garlic, minced (used in small amount to minimize FODMAP impact)
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large skillet, cook beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add cooked rice, onion, garlic, paprika, salt, and pepper to the skillet. Stir to combine.
5. Stuff each pepper with the beef and rice mixture.
6. Place peppers in a baking dish, cover with aluminum foil, and bake for 25 minutes.
7. Remove foil and continue baking for an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 35-40 minutes
Low FODMAP Ground Beef Tacos with Corn Tortillas
A flavorful and gentle-on-the-stomach twist on traditional tacos, perfect for those following a low FODMAP diet. This recipe uses ground beef cooked with spices and served in corn tortillas, eliminating common high-FODMAP ingredients like onions and garlic.
Ingredients:
– 1 lb ground beef
– 1/2 teaspoon cumin
– 1/4 teaspoon paprika
– 1/4 teaspoon salt
– 8-10 corn tortillas
– 1 tablespoon olive oil
– Optional toppings: diced bell peppers, shredded lettuce, sliced avocado
Instructions:
1. Preheat 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 cumin, paprika, and salt to the beef; stir to combine.
4. Warm corn tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning beef mixture onto tortillas, then adding desired toppings.
6. Serve immediately.
Cooking Time: 15-20 minutes
Low FODMAP Beef and Carrot Meatballs
Low FODMAP Beef and Carrot Meatballs Recipe
This recipe makes a delicious and low-FODMAP meatball dish perfect for those with dietary restrictions. By using beef, carrots, and simple seasonings, you’ll create a flavorful and satisfying meal.
Ingredients:
– 1 lb ground beef
– 1 cup finely chopped carrots
– 1/4 cup rolled oats
– 2 cloves garlic (minced, low-FODMAP serving size)
– 1 egg
– 1 tsp dried oregano
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, chopped carrots, rolled oats, garlic, egg, oregano, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape the mixture into small meatballs, about 1 1/2 inches (3.8 cm) in diameter.
4. Place the meatballs on a baking sheet lined with parchment paper, leaving some space between each ball.
5. Drizzle with olive oil and bake for 18-20 minutes or until cooked through.
Cooking Time: 18-20 minutes
Serve hot and enjoy your delicious Low FODMAP Beef and Carrot Meatballs!
Low FODMAP Spaghetti Bolognese with Gluten-Free Pasta
This recipe combines the flavors of traditional spaghetti bolognese with the benefits of low FODMAP ingredients, making it a great option for those with dietary restrictions. This dish is also gluten-free, using rice-based pasta instead of wheat.
Ingredients:
– 1 pound ground beef
– 1 onion, finely chopped (use only 1/4 cup in your serving)
– 2 cloves garlic, minced (use only 1/8 teaspoon in your serving)
– 1 cup low FODMAP tomato sauce
– 1 cup gluten-free pasta (rice-based or corn-based)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the gluten-free pasta according to package instructions. Drain and set aside.
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 chopped onion and minced garlic (in moderation) to the skillet and cook until the onion is translucent.
4. Stir in the low FODMAP tomato sauce and bring to a simmer.
5. Combine the cooked pasta and bolognese sauce. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Low FODMAP Beef and Spinach Stir-Fry
This recipe is a great option for those on a low FODMAP diet, as it eliminates high FODMAP ingredients like garlic and onions. The beef and spinach combination provides a flavorful and nutritious meal that’s easy to make.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), sliced into thin strips
– 2 cups fresh spinach leaves
– 2 tbsp coconut oil
– 1 tsp low-sodium soy sauce (make sure it’s FODMAP-friendly)
– Salt and pepper to taste
Instructions:
1. Heat the coconut oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook for 3-4 minutes, or until browned and cooked through. Remove from the skillet and set aside.
3. Add the fresh spinach leaves to the skillet and cook until wilted, about 1 minute.
4. Add the cooked beef back into the skillet with the spinach, and stir in the low-sodium soy sauce.
5. Season with salt and pepper to taste, then serve hot.
Cooking Time: 10-12 minutes
Low FODMAP Beef and Zucchini Skillet
This hearty skillet dish is a great option for a quick and easy dinner that’s gentle on the digestive system. With minimal prep time and only 20 minutes of cooking, this recipe is perfect for busy weeknights.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), cut into bite-sized pieces
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 2 tbsp olive oil
– 1 tsp garlic-infused oil (make sure it’s low FODMAP)
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley for garnish
Instructions:
1. Heat the olive oil in a large skillet 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 garlic-infused oil and sauté the zucchini slices until tender, about 5 minutes.
4. Return the beef to the skillet and stir in with the zucchini.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20 minutes
Low FODMAP Beef and Potato Hash
A hearty and flavorful breakfast or brunch option that’s gentle on the digestive system. This recipe combines tender beef with crispy potatoes and a hint of herbs for a satisfying meal.
Ingredients:
– 1 pound lean ground beef
– 2 large Yukon gold potatoes, peeled and diced
– 1 tablespoon olive oil
– 1 small onion, diced (limited to 1/4 cup or 20g)
– 2 cloves garlic, minced (limited to 1/8 teaspoon or 0.3g)
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground beef, diced onion, and minced garlic. Mix well.
3. In a separate pot, boil diced potatoes for 5 minutes or until slightly tender. Drain and set aside.
4. In a large skillet, heat olive oil over medium-high heat. Add beef mixture and cook until browned, breaking apart with a spoon as it cooks.
5. Add cooked potatoes to the skillet and stir to combine. Season with salt, pepper, and thyme.
6. Transfer the hash to a baking dish and bake for 20-25 minutes or until potatoes are crispy.
Cooking Time: 30-35 minutes
Low FODMAP Beef and Green Bean Casserole
This classic comfort food recipe gets a Low FODMAP makeover by substituting high-FODMAP ingredients with delicious and nutritious alternatives. The result is a flavorful and satisfying casserole that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 pound lean beef (such as sirloin or round), sliced into thin strips
– 2 cups fresh green beans, trimmed
– 1 medium onion, diced (use only the white and light green parts)
– 2 cloves garlic-infused oil (not regular garlic)
– 1 cup low-FODMAP cream of mushroom soup
– 1/2 cup low-FODMAP beef broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 cup gluten-free breadcrumbs
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the green beans in boiling water until tender, then set aside.
3. In a large skillet, cook the beef and onion over medium-high heat until browned, breaking up the meat with a spoon as it cooks.
4. Add the garlic-infused oil, cream of mushroom soup, and beef broth to the skillet. Stir until smooth.
5. In a separate bowl, combine the cooked green beans and thyme. Add this mixture to the skillet and stir to combine.
6. Transfer the mixture to a 9×13 inch baking dish and top with gluten-free breadcrumbs.
7. Bake for 25-30 minutes or until the casserole is hot and the breadcrumbs are golden brown.
Cooking Time: 25-30 minutes
Low FODMAP Beef and Eggplant Lasagna
This classic Italian dish gets a low-FODMAP twist with the substitution of eggplant slices for traditional noodles, while still packing plenty of flavor from ground beef and rich tomato sauce.
Ingredients:
– 1 lb lean ground beef
– 1 medium eggplant, sliced into 1/4-inch thick rounds
– 2 cups marinara sauce (homemade or store-bought)
– 8 oz ricotta cheese
– 1 cup shredded mozzarella cheese
– 1 tsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the eggplant slices in a skillet with a little oil until tender, about 3-4 minutes per side.
3. In a separate pan, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Assemble the lasagna by layering cooked eggplant, meat mixture, marinara sauce, and ricotta cheese in a 9×13-inch baking dish.
5. Top with mozzarella cheese and bake for 25-30 minutes or until the cheese is melted and bubbly.
Cook Time: 35-40 minutes
Low FODMAP Beef and Quinoa Stuffed Bell Peppers
This recipe is a flavorful and nutritious twist on traditional stuffed bell peppers, perfect for those following a low FODMAP diet. By using quinoa instead of rice and beef instead of pork or chicken, this dish offers a unique combination of textures and tastes.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 pound ground beef (90% lean)
– 1/2 cup chopped onion (cooked to reduce FODMAPs)
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook the ground beef over medium-high heat until browned, breaking up with a spoon as it cooks.
4. Add cooked quinoa, chopped onion, parsley, garlic, and olive oil to the skillet; stir to combine.
5. Stuff each bell pepper with the meat mixture and place in a baking dish.
6. Cover with aluminum foil and bake for 30 minutes. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Low FODMAP Beef and Bok Choy Soup
This hearty soup is a delicious and gentle option for those following a Low FODMAP diet. The combination of tender beef, crisp bok choy, and aromatic spices makes for a satisfying and easy-to-make meal.
Ingredients:
– 1 pound beef strips (grass-fed or lean)
– 2 cups bok choy leaves
– 4 cups low-sodium chicken broth
– 1 onion, diced (limited to 1/4 cup serving size)
– 2 cloves garlic, minced (limited to 1/8 teaspoon serving size)
– 1 teaspoon ground ginger
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the beef strips in a little oil until browned.
2. Add the diced onion and cook until translucent.
3. Add the minced garlic and cook for an additional minute.
4. Add the bok choy leaves, chicken broth, and ground ginger. Bring to a boil, then reduce heat and simmer for 20 minutes or until beef is tender.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Low FODMAP Beef and Sweet Potato Shepherd’s Pie
This classic comfort food recipe has been adapted to accommodate low FODMAP dietary needs, making it a great option for those with digestive sensitivities. This hearty dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 pound ground beef (look for 90% lean)
– 1 medium sweet potato, peeled and diced
– 1 onion, finely chopped (use only the white and light green parts to minimize FODMAPs)
– 2 cloves garlic-infused oil (not regular garlic)
– 1 cup low-sodium beef broth
– 1 tablespoon tomato paste
– 2 tablespoons olive oil
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 1 cup mashed sweet potato (for topping)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add chopped onion and garlic-infused oil to the skillet; cook until onion is translucent.
4. Stir in beef broth, tomato paste, and thyme. Bring mixture to a simmer and let cook for 5 minutes.
5. In a separate pot, boil diced sweet potato until tender. Drain and mash with a fork or potato masher.
6. Assemble the shepherd’s pie by spreading the beef mixture into a 9×13 inch baking dish, followed by the mashed sweet potato topping.
7. Drizzle with olive oil and season with salt and pepper to taste.
8. Bake for 25-30 minutes, or until the filling is hot and the sweet potato top is lightly browned.
Cooking Time: 40-45 minutes
Low FODMAP Beef and Cabbage Rolls
A delicious and nutritious twist on traditional cabbage rolls, this recipe is perfect for those following a low FODMAP diet. By using lean beef and avoiding high-FODMAP ingredients like garlic and onions, you can enjoy these tasty rolls without worrying about triggering symptoms.
Ingredients:
– 1 pound ground beef
– 1/2 cup cooked white rice
– 1/4 cup finely chopped cabbage
– 1 egg
– 1 tablespoon tomato paste
– 1 teaspoon paprika
– Salt and pepper, to taste
– 12-15 cabbage leaves (fresh or frozen)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine beef, rice, cabbage, egg, tomato paste, paprika, salt, and pepper. Mix well.
3. Lay a cabbage leaf flat on a work surface. Place about 1/4 cup of the beef mixture in the center of the leaf.
4. Fold the stem end over the filling, then fold in the sides and roll up the leaf to form a neat package. Repeat with remaining leaves and filling.
5. Place rolls seam-side down in a baking dish. Cover with aluminum foil and bake for 45 minutes.
6. Remove foil and continue baking for an additional 10-15 minutes, or until cabbage is tender.
Cooking Time: 55-60 minutes
Low FODMAP Beef and Pumpkin Curry
This hearty curry recipe is a delicious and comforting option for those following a low FODMAP diet. The combination of tender beef, flavorful spices, and sweet pumpkin makes for a satisfying meal that’s easy to prepare.
Ingredients:
– 500g beef strips (grass-fed or lean)
– 1 small onion, diced (limit to 1/4 cup serving size)
– 2 cloves garlic, minced (use only 1/8 teaspoon per serving)
– 1 medium pumpkin, peeled and diced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Heat oil in a large pan over medium-high heat. Add beef and cook until browned, about 3-4 minutes.
2. Add onion and garlic (limited amount) and cook for an additional minute.
3. Stir in curry powder, cumin, and turmeric. Cook for 1 minute.
4. Add pumpkin and cook for 5-7 minutes or until tender.
5. Season with salt and pepper to taste.
6. Serve hot over rice or with naan bread.
Cooking Time: 20-25 minutes
Low FODMAP Beef and Tomato Lettuce Wraps
This recipe is a delicious and easy-to-make twist on traditional wraps, perfect for those following a Low FODMAP diet. By using lettuce leaves instead of traditional wraps, you’ll reduce the carbohydrate content and minimize FODMAPs.
Ingredients:
– 1 lb beef strips (such as flank steak or ribeye), sliced into thin strips
– 2 cups mixed greens (lettuce, spinach, arugula)
– 1 cup cherry tomatoes, halved
– 1/4 cup low-FODMAP tomato sauce (homemade or store-bought)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Grill the beef strips until cooked to your liking, about 3-5 minutes per side.
2. Meanwhile, prepare the lettuce wraps by washing and drying the mixed greens.
3. Assemble the wraps by placing a few slices of grilled beef onto each lettuce leaf, followed by a spoonful of tomato sauce and a few cherry tomatoes.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10-12 minutes
Low FODMAP Beef and Kale Pasta Bake
This hearty pasta bake is a delicious and convenient meal option for those following a Low FODMAP diet. The combination of tender beef, crisp kale, and creamy sauce makes for a satisfying and flavorful dish.
Ingredients:
– 250g beef strips (grass-fed or lean)
– 1 cup cooked pasta (gluten-free, rice-based or quinoa-based)
– 2 cups curly kale, stems removed and chopped
– 1/4 cup low-FODMAP tomato sauce
– 1/4 cup grated cheddar cheese (make sure it’s lactose-free)
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 180°C (350°F).
2. Cook pasta according to package instructions. Drain and set aside.
3. In a large skillet, heat the olive oil over medium-high heat. Add beef strips and cook until browned, about 3-4 minutes per side. Remove from heat and set aside.
4. In the same skillet, add chopped kale and cook until wilted, about 2-3 minutes.
5. In a large bowl, combine cooked pasta, beef strips, and kale mixture. Pour in low-FODMAP tomato sauce and stir to combine.
6. Transfer the pasta mixture to a baking dish and top with grated cheese.
7. Bake for 15-20 minutes or until the cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Low FODMAP Beef and Butternut Squash Stew
A comforting and flavorful stew perfect for a cozy night in, made with tender beef, roasted butternut squash, and aromatic spices. This recipe is carefully crafted to meet the dietary needs of those following a low FODMAP diet.
Ingredients:
– 1 pound beef stew meat (sirloin or round)
– 1 medium butternut squash (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, diced (use only the white part to minimize fructose content)
– 3 cloves garlic, minced (use 1/4 teaspoon per serving to stay within FODMAP limits)
– 1 cup beef broth
– 1 teaspoon ground cumin
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large Dutch oven or heavy pot, heat olive oil over medium-high heat.
3. Add beef and cook until browned, about 3-4 minutes per side. Remove from pot and set aside.
4. Add onion and garlic to the pot; cook until softened, about 5 minutes.
5. Add butternut squash, beef broth, cumin, salt, and pepper to the pot. Stir to combine.
6. Return beef to the pot and bring to a simmer.
7. Cover pot and transfer to preheated oven. Cook for 2-3 hours or until beef is tender.
Cooking Time: 2-3 hours
Low FODMAP Beef and Chive Meatloaf
This classic meatloaf recipe gets a low FODMAP twist by swapping out high-FODMAP ingredients for gentle-on-the-tummy alternatives. The result is a flavorful, comforting dish that’s perfect for anyone managing dietary restrictions.
Ingredients:
– 1 lb ground beef
– 1/2 cup rolled oats (gluten-free)
– 1/4 cup finely chopped chives
– 1 egg
– 1/4 cup ketchup (make sure it’s low FODMAP or homemade with no high-FODMAP ingredients)
– 1 tsp salt
– 1/2 tsp black pepper
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, oats, chives, egg, ketchup, salt, and pepper. Mix well with your hands until just combined.
3. Form into a loaf shape and place on a baking sheet lined with parchment paper.
4. Bake for 45-50 minutes or until cooked through to an internal temperature of 160°F (71°C).
5. Let rest for 10 minutes before slicing and serving.
Cooking Time: 45-50 minutes
Summary
Discover 18 mouth-watering low FODMAP ground beef recipes that are easy on the digestive system. From classic dishes like spaghetti bolognese and tacos to innovative creations like sweet potato shepherd’s pie and pumpkin curry, these recipes cater to those with dietary restrictions. Each dish is carefully crafted to exclude high-FODMAP ingredients, making it perfect for individuals experiencing digestive issues. Whether you’re cooking for one or a crowd, this collection of recipes offers a variety of options to suit your taste buds and dietary needs.