Burrito Bowl

This low-FODMAP burrito bowl layers cilantro-lime rice, cumin-seasoned ground beef, cheddar, and fresh pico, using garlic-infused oil and scallion green tops in place of onion and garlic.

Prep 20 min

Cook 25 min

Serves 4

Gluten-free

Ingredients

Cilantro-lime rice

• 1.5 cups (300g) uncooked white long-grain or jasmine rice
• 3 cups (720ml) water
• 1 tablespoon garlic-infused olive oil
• 2 tablespoons lime juice (about 1 lime)
• 3 tablespoons chopped fresh cilantro
• 0.5 teaspoon salt

Seasoned beef

• 1 pound (450g) lean ground beef
• 1 tablespoon garlic-infused olive oil
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon ground chipotle or cayenne, to taste
• 1 teaspoon salt
• 2 tablespoons water or low-FODMAP chicken broth
• 1/4 cup (about 15g) finely sliced scallion GREEN tops

Fresh pico

• 2 medium common (roma) tomatoes, diced
• 2 tablespoons finely sliced scallion GREEN tops
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon lime juice
• 1 small jalapeno, seeds removed and minced (optional)
• Pinch of salt

To build the bowls

• 3 cups shredded romaine or iceberg lettuce
• 2/3 cup (about 150g) canned sweet corn, drained and rinsed (38g per bowl)
• 1.5 cups (about 150g) shredded cheddar (about 40g per bowl)
• Lactose-free sour cream or lactose-free plain yogurt (2 tablespoons per bowl)
• Lime wedges, to serve

Instructions

Cook the cilantro-lime rice

1. Rinse the rice under cold running water until the water runs mostly clear, then drain.
2. Combine the rice and water in a saucepan and bring to a boil. Cover, reduce the heat to low, and cook for 15 minutes without lifting the lid. Rest off the heat, still covered, for 5 minutes.
3. Fluff with a fork, then stir in the garlic-infused oil, lime juice, cilantro, and salt.

Brown the seasoned beef

1. Heat the garlic-infused oil in a large skillet over medium-high heat. Add the ground beef and break it up with a spoon. Cook for 6 to 8 minutes, until no pink remains and the meat reaches 160°F. Spoon off any excess fat.
2. Stir in the cumin, smoked paprika, oregano, chipotle, and salt. Add the water or broth and simmer for 2 to 3 minutes, until the beef looks glossy and coated.
3. Take the pan off the heat and stir through the scallion green tops.

Make the pico and assemble

1. Combine the diced tomato, scallion greens, cilantro, lime juice, jalapeno (if using), and a pinch of salt. Let it sit for 5 minutes so the flavors come together.
2. For each bowl, layer the cilantro-lime rice, seasoned beef, lettuce, 38g of corn, and cheddar. Top with the pico and a spoonful of lactose-free sour cream, and finish with a lime wedge.

Tips & Substitutions

• Swap the protein. Ground chicken or turkey works in place of beef (cook to 165°F), as does shredded cooked chicken tossed in the same spice blend.
• Add beans with a cap. If you want legumes, use canned lentils or chickpeas, well rinsed, and keep them to 1/4 cup per bowl to stay in range.
• Skip the taco packet. Most seasoning mixes list onion and garlic powder, so blend your own from cumin, smoked paprika, oregano, and chili.
• Watch bottled salsa. Jarred salsa and pico usually contain onion and garlic. Make the fresh pico here or use a recipe built for the low-FODMAP diet.
• Keep avocado small. About 30g (a heaping tablespoon of mashed avocado) per bowl stays low-FODMAP. Larger amounts add sorbitol.
• Go lighter on dairy. Leave off the cheese and sour cream if you prefer, and lean on lime, cilantro, and a drizzle of the infused oil for richness.

Why This Works

• Garlic flavor without fructans. Garlic-infused oil carries the flavor into the rice and beef because the fructans that trigger symptoms are not oil-soluble, so they stay behind in the discarded garlic.
• Green tops, not the bulb. The scallion green tops give an onion note without the fructans concentrated in the white bulb.
• Corn stays capped at 38g. Canned sweet corn is low-FODMAP at 38g per serving. Larger portions push it into moderate territory for sorbitol and GOS, so the 38g-per-bowl measure keeps it comfortable.
• Cheddar and lactose-free dairy. Aged cheddar is naturally very low in lactose, and lactose-free sour cream adds the creamy finish without the lactose load of regular sour cream.

Storage

Store the components in separate containers in the fridge for up to 4 days, keeping the pico, lettuce, and sour cream apart from the warm rice and beef. Reheat the rice and beef in the microwave until steaming, then add the cold toppings just before eating. The cooked beef also freezes well for up to 2 months. Portion the corn as you build each bowl so it stays within the 38g cap, and check the Monash app for current tested serving sizes.

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.