Are you looking for delicious and healthy ground beef recipes that just happen to be low in FODMAPs? Look no further! As someone who has experienced the challenges of managing IBS symptoms, I know how important it is to have a repertoire of tasty and trustworthy recipes up your sleeve. And what’s more comforting than a hearty plate of beef-based goodness?
In this article, we’ll explore 18 mouth-watering low FODMAP ground beef recipes that are sure to please even the pickiest eaters. From classic tacos to creative stir-fries, meatballs to casseroles, and everything in between, these recipes will show you just how easy it is to make a delicious meal that’s also gentle on your digestive system.
Whether you’re new to low FODMAP eating or just looking for some inspiration in the kitchen, you’ll find plenty of ideas to get started with these 18 scrumptious and FODMAP-friendly ground beef recipes.
Low FODMAP Beef and Rice Stuffed Peppers
A flavorful and nutritious recipe that’s perfect for a weeknight dinner or special occasion. This dish is carefully crafted to accommodate low FODMAP dietary needs, making it an excellent option for those with irritable bowel syndrome (IBS) or other digestive issues.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground beef
– 1 cup cooked white rice
– 1 onion, diced (use only 1 tablespoon of the 2 tablespoons allowed in a serving)
– 2 cloves garlic, minced (use only 1 clove per serving)
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated cheddar cheese
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add diced onion and minced garlic; cook until onion is translucent.
5. Stir in cooked rice, salt, and pepper.
6. Stuff each pepper with the beef mixture and top with grated cheese (if using).
7. Cover baking dish with aluminum foil and bake for 25 minutes.
8. 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 digestive-friendly twist on traditional tacos, this recipe replaces high-FODMAP ingredients like onions and beans with low-FODMAP alternatives.
Ingredients:
– 1 lb ground beef
– 1/2 cup diced bell peppers (any color)
– 2 cloves garlic, minced (use fresh or 1/4 teaspoon powder)
– 1 tablespoon olive oil
– 8 corn tortillas
– Salt and pepper to taste
– Optional toppings: avocado, salsa, shredded lettuce, sliced radishes
Instructions:
1. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces as it cooks.
2. Add diced bell peppers and minced garlic; cook until bell peppers are tender.
3. Season with salt and pepper to taste.
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, adding desired toppings.
Cook Time: 15-20 minutes
Low FODMAP Beef and Carrot Meatballs
This recipe yields a delicious and healthy twist on traditional meatballs, using lean beef and carrots to create a flavorful and low-FODMAP dish.
Ingredients:
– 1 pound ground beef (95% lean)
– 1/2 cup grated carrot
– 1/4 cup almond flour
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, grated carrot, almond flour, egg, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape mixture into small meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the meatballs and gently roll them around to coat evenly.
5. Bake for 18-20 minutes or until cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 18-20 minutes
Low FODMAP Spaghetti Bolognese with Zucchini Noodles
This recipe is a creative twist on the classic Italian dish, using zucchini noodles instead of traditional pasta to reduce FODMAPs. The result is a flavorful and satisfying meal that’s gentle on your digestive system.
Ingredients:
– 1 lb ground beef
– 1 onion, finely chopped (use green onions for low FODMAP)
– 2 cloves garlic-infused oil (or 1 tsp garlic powder)
– 1 cup canned crushed tomatoes
– 1/4 cup red wine (optional)
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper, to taste
– 2 medium zucchinis
Instructions:
1. Cook the ground beef in a large pot over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped onion, garlic-infused oil (or powder), crushed tomatoes, red wine (if using), basil, oregano, salt, and pepper. Stir to combine.
3. Bring the sauce to a simmer and let cook for 20-25 minutes, stirring occasionally.
4. Meanwhile, spiralize the zucchinis into noodles.
5. Serve the bolognese sauce over the zucchini noodles.
Cooking Time: 25-30 minutes
Low FODMAP Beef and Spinach Stuffed Zucchini Boats
A flavorful and nutritious twist on traditional stuffed zucchinis, this recipe is perfect for those following a low FODMAP diet. By using beef and spinach as filling ingredients, you’ll get a boost of protein and fiber in each bite.
Ingredients:
– 4 medium zucchinis
– 1 pound lean ground beef (90% or higher)
– 1/2 cup fresh spinach leaves
– 1/4 cup low-FODMAP breadcrumbs (made from rice flour, cornmeal, or potato starch)
– 2 cloves garlic-infused oil or cooking spray
– Salt and pepper to taste
– Optional: 1 tablespoon olive oil for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add the spinach to the skillet and cook until wilted.
5. Stuff each zucchini boat with the beef and spinach mixture, then top with low-FODMAP breadcrumbs.
6. Drizzle the tops with garlic-infused oil or cooking spray and season with salt and pepper.
7. Bake for 25-30 minutes or until the zucchinis are tender.
Cooking Time: 25-30 minutes
Low FODMAP Ground Beef and Potato Hash
A delicious and easy-to-make breakfast or brunch option, this Low FODMAP Ground Beef and Potato Hash recipe is a great way to start your day with a flavorful and nutritious meal.
Ingredients:
– 1 pound ground beef (80% lean)
– 2 large potatoes, peeled and diced
– 1/4 cup olive oil
– Salt and pepper, to taste
– 1 tablespoon tomato paste
Instructions:
1. Preheat the oven to 400°F (200°C).
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. Remove the cooked beef from the skillet and set aside.
4. Add the diced potatoes and olive oil to the same skillet. Cook over medium-high heat for 5-7 minutes, or until the potatoes are golden brown and crispy.
5. Stir in the cooked ground beef, salt, and pepper. Cook for an additional 2-3 minutes.
6. Serve hot.
Cooking Time: 15-20 minutes
Low FODMAP Beef and Green Bean Stir-Fry
Low FODMAP Beef and Green Bean Stir-Fry Recipe
This recipe is a quick and flavorful way to enjoy beef and green beans while staying within the low FODMAP guidelines.
Ingredients:
– 1 lb lean beef strips (90% lean or higher)
– 2 cups fresh green beans, trimmed
– 2 cloves garlic-infused oil (not regular garlic) or 1 teaspoon garlic powder
– 1 tablespoon soy sauce (make sure it’s a low FODMAP brand)
– 1/4 teaspoon black pepper
– Salt to taste
Instructions:
1. Cut the beef into thin strips and season with salt.
2. Heat 1 tablespoon of garlic-infused oil or 1/2 teaspoon garlic powder in a large skillet or wok over medium-high heat.
3. Add the beef to the pan and cook for 3-4 minutes, until browned and cooked through. Remove from the pan and set aside.
4. In the same pan, add the green beans and cook for 4-5 minutes, until tender but still crisp.
5. Return the beef to the pan and stir in soy sauce and black pepper.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Low FODMAP Beef and Quinoa Stuffed Bell Peppers
This recipe is a flavorful and nutritious twist on traditional stuffed bell peppers, featuring lean beef and quinoa as the main components. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 pound ground beef (90% lean)
– 1 cup cooked quinoa
– 1/2 cup low-FODMAP tomato sauce
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: garlic powder or onion powder for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
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 cooked quinoa, tomato sauce, and olive oil to the skillet. Stir until combined.
4. Stuff each bell pepper with the beef and quinoa mixture, filling to the top.
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Low FODMAP Ground Beef and Rice Casserole
A simple and satisfying meal that’s easy to make and perfect for a weeknight dinner.
Ingredients:
– 1 pound ground beef (80% lean)
– 1 cup cooked white rice
– 1/2 cup frozen peas
– 1 onion, diced (use green onions or scallions instead of regular onions if you’re sensitive)
– 1 garlic clove, minced (omit if using garlic-free seasonings)
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup low-fat cheddar cheese, shredded
Instructions:
1. Preheat oven to 350°F (175°C).
2. Cook the white rice according to package instructions.
3. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add the diced onion and minced garlic (if using) to the skillet and cook until the onion is translucent.
5. Stir in the cooked rice, frozen peas, dried oregano, salt, and black pepper.
6. Transfer the mixture to a 9×13 inch baking dish and top with the shredded cheddar cheese.
7. Bake for 25-30 minutes or until the casserole is hot and the cheese is melted.
Cooking Time: 25-30 minutes
Low FODMAP Beef and Eggplant Lasagna
This recipe is a delicious twist on the classic Italian dish, adapted to accommodate low-FODMAP dietary needs. The combination of tender beef, flavorful eggplant, and creamy ricotta cheese creates a satisfying and comforting meal.
Ingredients:
– 1 lb ground beef
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 onion, finely chopped
– 3 cloves garlic, minced (use lactose-free or low-FODMAP alternative)
– 1 cup lasagna noodles
– 1 cup ricotta cheese
– 1 cup shredded mozzarella cheese
– 1 tsp dried oregano
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook ground beef in a pan until browned, breaking into small pieces.
3. In a separate pan, sauté eggplant slices with onion and garlic until tender.
4. Cook lasagna noodles according to package instructions.
5. Assemble the lasagna by layering cooked beef, eggplant mixture, ricotta cheese, and mozzarella cheese.
6. Season with oregano, salt, and pepper.
7. Bake for 30-40 minutes or until cheese is melted and bubbly.
Cooking Time: 45-50 minutes
Low FODMAP Beef and Cabbage Stir-Fry
This recipe is a flavorful and nutritious stir-fry that’s easy to make and gentle on the digestive system. It’s perfect for those following a low FODMAP diet or looking for a quick and healthy meal option.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), sliced into thin strips
– 1 medium-sized cabbage, thinly sliced
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce (make sure it’s FODMAP-friendly)
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok 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. Add the sliced cabbage to the skillet and cook for 5 minutes, stirring occasionally.
4. Add the soy sauce, ginger, salt, and pepper to the skillet and stir to combine.
5. Return the beef strips to the skillet and stir-fry everything together for an additional 2-3 minutes.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 15-20 minutes
Low FODMAP Ground Beef and Pumpkin Curry
This flavorful and aromatic curry is a delicious and gut-friendly twist on traditional beef curries. Perfect for a quick weeknight dinner or a special occasion, this recipe uses pumpkin to add natural sweetness and creamy texture.
Ingredients:
– 1 lb ground beef (90% lean)
– 1 medium onion, diced
– 2 cloves garlic, minced (use 1/4 teaspoon of garlic powder if needed)
– 1 cup cooked pumpkin puree
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 1/4 cup chicken broth
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the diced onion and minced garlic (or garlic powder) to the skillet. Cook until the onion is translucent.
3. Stir in the pumpkin puree, curry powder, cumin, turmeric, salt, and pepper. Cook for 1-2 minutes.
4. Add the chicken broth to the skillet and bring to a simmer.
5. Reduce heat to low and let the curry cook for 10-15 minutes or until the flavors have melded together.
6. Taste and adjust seasoning as needed. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 20-25 minutes
Low FODMAP Beef and Zucchini Meatloaf
This recipe offers a delicious and flavorful take on the classic meatloaf, incorporating zucchini to reduce the FODMAP content. Perfect for those following a low-FODMAP diet or just looking for a tasty twist on a comfort food staple.
Ingredients:
– 1 lb ground beef
– 1 medium zucchini, finely chopped
– 1/2 cup almond flour
– 1 egg
– 1/4 cup tomato paste
– 1 tsp salt
– 1/2 tsp black pepper
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground beef, chopped zucchini, almond flour, egg, tomato paste, salt, and pepper.
3. Mix well with your hands or a wooden spoon until just combined.
4. Transfer the mixture to a loaf pan lined with parchment paper.
5. Drizzle olive oil over the top of the meatloaf.
6. Bake for 45-50 minutes, or until cooked through.
Cooking Time: 45-50 minutes
Low FODMAP Ground Beef and Sweet Potato Skillet
A flavorful and nutritious skillet dish that’s perfect for a quick weeknight dinner! This Low FODMAP Ground Beef and Sweet Potato Skillet is a delicious way to get your daily dose of veggies and protein.
Ingredients:
– 1 lb ground beef (make sure it’s labeled as low-FODMAP)
– 2 medium sweet potatoes, peeled and diced
– 1 large onion, diced
– 2 cloves garlic-infused oil (see note)
– 1 tsp salt
– 1/4 tsp black pepper
Instructions:
1. Preheat your oven to 400°F (200°C).
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 diced onion and cook until translucent, about 5 minutes.
4. Add the diced sweet potatoes, garlic-infused oil, salt, and pepper. Stir to combine.
5. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the sweet potatoes are tender.
Cooking Time: 25-30 minutes
Note: To make garlic-infused oil, mix minced garlic with a neutral oil like canola or grapeseed oil in a small bowl. Let it sit at room temperature for at least 30 minutes to allow the flavors to meld before using. Discard any remaining oil after use.
Low FODMAP Beef and Bok Choy Soup
This nourishing soup is a perfect remedy for a chilly day, packed with tender beef and crunchy bok choy. This recipe is carefully crafted to be low in fermentable oligo-, di-, and mono-saccharides, and polyols (FODMAPs), making it an excellent option for those following a FODMAP diet.
Ingredients:
– 1 lb lean beef, sliced into thin strips
– 2 tablespoons olive oil
– 1 onion, diced (use only the white and light green parts)
– 3 cloves garlic, minced (use only 1 clove if you’re sensitive to garlic)
– 2 cups bok choy, chopped (separate stems from leaves)
– 4 cups low-sodium beef broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add beef and cook until browned, about 3-4 minutes. Remove and set aside.
3. Add onion and garlic; cook until softened, about 5 minutes.
4. Add bok choy stems; cook for 2 minutes.
5. Pour in broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until beef is cooked through.
6. Stir in bok choy leaves and serve hot.
Cooking Time: 20-22 minutes
Low FODMAP Ground Beef and Carrot Lettuce Wraps
A flavorful and easy-to-make wrap recipe that’s perfect for a quick lunch or dinner, while adhering to low FODMAP dietary restrictions.
Ingredients:
– 1 lb ground beef
– 1 medium carrot, finely chopped
– 2 cloves garlic (minced, omit for FODMAP restrictions)
– 1 tablespoon olive oil
– Salt and pepper, to taste
– 4-6 lettuce leaves
– Optional: low-FODMAP sauce or condiment of your choice
Instructions:
1. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped carrot and minced garlic (if using) to the skillet. Cook for an additional 3-4 minutes, or until the carrot is tender.
3. Season with salt and pepper to taste.
4. Warm the lettuce leaves by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wraps by spooning the ground beef mixture onto a lettuce leaf, then add your preferred low-FODMAP sauce or condiment (if using).
Cooking Time: 15 minutes
Low FODMAP Beef and Kale Stuffed Tomatoes
A flavorful and nutritious twist on traditional stuffed tomatoes, this recipe combines tender beef and kale with a hint of garlic and lemon.
Ingredients:
– 4 large tomatoes, hollowed out
– 1 pound lean ground beef
– 1 cup chopped kale, stems removed
– 2 cloves garlic, minced (use 1/2 clove for high FODMAP individuals)
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon paprika
– 2 tablespoons lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add chopped kale, garlic, salt, pepper, and paprika to the skillet. Cook until kale is wilted.
4. Stuff each tomato with the beef and kale mixture.
5. Drizzle olive oil over the tomatoes and sprinkle with lemon juice.
6. Bake for 25-30 minutes or until tomatoes are tender.
Cooking Time: 25-30 minutes
Low FODMAP Ground Beef and Rice Stuffed Acorn Squash
A delicious and nutritious twist on traditional stuffed squash, this Low FODMAP recipe combines ground beef, rice, and spices with the natural sweetness of acorn squash.
Low FODMAP Ground Beef and Rice Stuffed Acorn Squash Recipe
Ingredients:
– 1 large acorn squash (about 2 lbs)
– 1 lb ground beef
– 1 cup cooked white rice (make sure it’s FODMAP-friendly)
– 1 onion, diced (use a low-FODMAP cooking method to minimize fructans)
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F.
2. Cut the acorn squash in half lengthwise and scoop out seeds and pulp.
3. In a large skillet, cook ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add cooked rice, diced onion, salt, pepper, and paprika to the skillet. Stir until combined.
5. Stuff each squash half with the meat mixture and place on a baking sheet lined with parchment paper.
6. Bake for 30-40 minutes or until the squash is tender.
Cooking Time: 30-40 minutes
Summary
Discover 18 delicious low FODMAP ground beef recipes that are healthy and easy to make. From stuffed peppers and tacos to meatballs, spaghetti bolognese, and stir-fries, these dishes are all free from high FODMAP ingredients. Whether you’re looking for a quick weeknight meal or a special occasion dish, this collection has something for everyone. With creative twists on classic recipes and innovative uses of low FODMAP ingredients, these dishes will satisfy your cravings without compromising your dietary needs.
