Sloppy Joes

These low-FODMAP sloppy joes trade onion and garlic bulb for garlic-infused oil and scallion greens, giving you the classic sweet-savory ground beef filling piled on a gluten-free bun.

Prep 15 min

Cook 25 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 2 tbsp garlic-infused olive oil
• Green tops of 4 scallions (spring onions), thinly sliced (use only the green part)
• 1/2 medium red bell pepper, finely diced (about 60g total, well under the 43g per-serving cap)
• 1 lb (450g) lean ground beef
• 1 cup (240g) canned crushed tomatoes (about 60g per serving, under the 92g cap)
• 2 tbsp (32g) tomato paste
• 1/2 cup (120ml) water or low-FODMAP chicken broth
• 1 tbsp gluten-free tamari
• 1 tbsp apple cider vinegar
• 1 to 2 tbsp brown sugar, to taste
• 1 tsp Dijon mustard
• 1 tsp smoked paprika
• 1/2 tsp fine salt, plus more to taste
• Freshly ground black pepper
• 4 gluten-free sandwich buns, split

Instructions

Build the flavor base

1. Warm the garlic-infused oil in a large skillet over medium heat.
2. Add the scallion greens and diced red bell pepper. Cook, stirring, for 3 to 4 minutes until the pepper softens.

Brown the beef

1. Add the ground beef to the skillet. Break it up with a spoon and cook for 6 to 8 minutes until no pink remains, draining excess fat if needed.
2. Cook until the beef reaches a safe internal temperature of 160°F (71°C).

Simmer the sauce

1. Stir in the crushed tomatoes, tomato paste, water or broth, tamari, vinegar, brown sugar, mustard, smoked paprika, and salt.
2. Bring to a gentle simmer, then reduce the heat and cook uncovered for 12 to 15 minutes, stirring now and then, until the mixture is thick and scoopable.
3. Taste and adjust with more salt, pepper, or a pinch more sugar. The filling should be tangy and lightly sweet.

Assemble

1. Toast the cut sides of the gluten-free buns while the filling finishes.
2. Spoon the beef mixture generously onto the bottom buns, cap with the tops, and serve right away.

Tips & Substitutions

• Skip bottled ketchup or read the label. Most supermarket ketchup lists onion powder, garlic, or high-fructose corn syrup. The canned tomato, paste, and brown sugar here stand in for it, or use a certified low-FODMAP ketchup if you have one.
• Swap the protein. Ground turkey, chicken, or pork all work in place of beef. Cook poultry to 165°F (74°C) and pork to 160°F (71°C).
• Watch the bell pepper color and amount. Red bell pepper (red capsicum) is low FODMAP up to 43g per serving; splitting half a pepper across four sandwiches keeps you well under. Green capsicum has a higher tolerance if you prefer it.
• Go bun-free. Serve the filling over rice, a baked potato, or scooped into lettuce cups to skip the bread entirely.
• Check gluten-free buns for hidden FODMAPs. Some GF breads sneak in apple, pear, or inulin (chicory root fiber). Scan the ingredient list before you buy.
• Add heat carefully. A pinch of cayenne or a few dashes of a plain hot sauce works. Skip chili blends and Worcestershire sauce, which usually contain onion and garlic.

Why This Works

• Garlic flavor without the fructans. Fructans do not dissolve in oil, so garlic-infused oil carries the taste while the FODMAPs stay behind in the discarded solids.
• Scallion greens replace onion. The green tops of scallions are low FODMAP, while the white bulbs carry the fructans, so slicing off just the green part gives you that savory onion note.
• Portioned tomatoes stay in range. Canned tomatoes are low FODMAP up to 92g per serving and tomato paste up to about 2 tbsp, so measured amounts deliver a rich sauce without stacking fructose.
• Brown sugar over honey. Cane sugar is FODMAP-friendly, so it sweetens the sauce in place of honey or agave, which are high in excess fructose.

Storage

Cool the filling and refrigerate in an airtight container for up to 3 days, keeping the buns separate so they do not go soggy. Reheat gently in a skillet or microwave, adding a splash of water if it has thickened too much. The filling also freezes well for up to 2 months; thaw overnight in the fridge before reheating. Assemble sandwiches only when you are ready to eat.

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.