Burgers

A low-FODMAP take on the classic beef and cheddar burger, seasoned without onion or garlic and served on a tested gluten-free bun or a lettuce wrap.

Prep 10 min

Cook 10 min

Serves 4

Gluten-free

Ingredients

Patties

• 1 pound (450 g) ground beef, 80/20 or 85/15
• 1 tablespoon garlic-infused olive oil, plus a little more for the pan
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons scallion greens (green tops only), finely chopped
• Pinch of asafoetida (optional, for onion-like depth; use a gluten-free brand, since many are cut with wheat flour)

To Assemble (per burger)

• 1 slice (about 30 g) aged cheddar
• 1 tested low-FODMAP gluten-free bun, or a large iceberg or butter lettuce leaf for a wrap
• 2 to 3 slices common or Roma tomato
• Green lettuce leaves
• 2 or 3 dill pickle slices (check the label for garlic or onion)
• 1 tablespoon mayonnaise
• 2 teaspoons yellow or Dijon mustard
• 1 tablespoon low-FODMAP ketchup (homemade, or a certified brand; most supermarket ketchup adds onion powder)

Instructions

Shape the Patties

1. Put the ground beef in a bowl. Add the garlic-infused oil, salt, pepper, scallion greens, and asafoetida if using. Mix with your hands just until combined. Overworking the meat makes the patties tough.
2. Divide into 4 equal portions. Shape each into a patty slightly wider than your bun and about 1/2 inch thick. Press a shallow dimple into the center with your thumb so the patty cooks flat instead of doming.

Cook and Melt

1. Heat a lightly oiled skillet or grill over medium-high until hot. Add the patties and cook without pressing for 3 to 4 minutes, until a brown crust forms.
2. Flip and cook another 3 to 4 minutes. In the last minute, lay a slice of cheddar on each patty, cover the pan (or close the grill lid), and let the cheese melt.
3. Cook until the center reaches 160°F (71°C) on an instant-read thermometer, the safe internal temperature for ground beef. Rest the patties for a couple of minutes off the heat.

Assemble

1. Toast the cut sides of the buns in the skillet if you like. Spread the mayonnaise, mustard, and ketchup on the bun or lettuce wrap.
2. Stack a lettuce leaf, the cheeseburger patty, tomato, and pickles. Close and serve.

Tips & Substitutions

• Choose a bun without added fiber. Gluten-free buns often list inulin, chicory root fiber, or apple fiber near the top, all of which add FODMAPs. Pick a bun tested as low-FODMAP, or skip the bun and use a large lettuce leaf as a wrap.
• Cheddar is naturally low in lactose. Aged, hard cheeses like cheddar carry very little lactose, so one slice per burger sits comfortably low-FODMAP. Check the Monash app for the current tested serving size.
• Season with scallion greens, not the bulb. The green tops give onion flavor without the fructans concentrated in the white base. A pinch of asafoetida adds more of that savory, onion-like background.
• Read your condiment labels. Many ketchups, relishes, and pickle brands include onion or garlic powder. Plain dill pickles (cucumber, vinegar, dill, salt) and a clean or homemade ketchup keep the toppings low-FODMAP.
• Keep the beef at 80/20 for juiciness. Plain ground beef has no FODMAPs at any fat ratio, so pick the grind you prefer. A little fat helps the patties stay moist without a binder.
• Add flavor with the oil, not the pan sauce. Cooking the patties in garlic-infused oil layers in garlic taste; a bottled steak or burger sauce would usually reintroduce onion and garlic.

Why This Works

• Beef and cheddar start out low-FODMAP. Plain ground beef contains no FODMAPs, and aged cheddar is low enough in lactose to eat at a normal slice.
• The bun is the real variable. A full wheat bun brings fructans, and many gluten-free buns swap in inulin or chicory root fiber. A tested bun or a lettuce wrap removes that load.
• Garlic from oil, onion from greens. Fructans are not oil-soluble, so infused oil carries garlic flavor without the FODMAPs, and scallion greens add onion flavor while the high-fructan white base stays out.
• Condiments are where the aromatics hide. Ketchup, pickles, and bottled burger sauces are common onion and garlic sources, so choosing clean versions closes the last gap.

Storage

Refrigerate cooked patties in a sealed container for up to 3 days and reheat gently in a covered skillet or the microwave so they don't dry out. Raw or cooked patties freeze well for up to 3 months; thaw overnight in the fridge before reheating. Store the buns, sauces, and fresh toppings separately and assemble just before eating so nothing goes soggy.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.