Low FODMAP Brat Burger

Low FODMAP Brat Burgers

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • 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:

  • FODMAP-friendly hamburger buns
  • Sauerkraut
  • Mustard


  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 gluten-free 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.

FODMAP-friendly Hamburger Buns: Although not officially tested, many seem to tolerate Udi’s Gluten Free White Hamburger Buns and Schar Gluten Free White Hamburger Buns and may be options to try.

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

  • Category: Entree
  • Method: Grill
  • Cuisine: German American

Keywords: pork, burger, sandwich,