clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Low FODMAP Brat Burger

Low FODMAP Brat Burgers

  • Author: Em Schwartz, MS, RDN
  • Total Time: 15 minutes
  • Yield: 4 1x


Low FODMAP Brat Burgers – classic brat flavor in FODMAP-friendly burger form. They’re also gluten-free, lactose-free, onion-free, garlic-free, and have less sodium than your typical brat.


  • ½ tsp. salt
  • ½ tsp. white pepper
  • ½ tsp. caraway seeds
  • ½ tsp. ground nutmeg
  • ¼ tsp. ground ginger
  • ¼ tsp. allspice
  • 1.25 lb. ground pork

Serving Suggestions:


  1. Preheat grill. In a small bowl, stir together salt, white pepper, caraway seeds, nutmeg, ginger, and allspice until well mixed.
  2. Place ground pork in a large bowl. Add spice mixture and mix until spices are evenly distributed.
  3. Grill burgers, flipping once, until done. Serve warm on low FODMAP hamburger buns with sauerkraut and mustard.


White Pepper: FODMAP status currently unknown. However, it is related to black pepper which is low FODMAP and only a small amount is used. If you’d like to stay on the “safe” side, substitute in black pepper.

Hamburger Buns: Schär Gluten-Free Hamburger Buns are certified low FODMAP.

Sauerkraut: A low FODMAP serving is 1 Tbsp. or 20 grams.

  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Category: Entree
  • Method: Grill
  • Cuisine: German American

Keywords: pork, burger, sandwich,