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Thanks to a few FODMAP-friendly tweaks, this Low FODMAP California Burger offers all of the classic burger flavors without the symptoms!

Close up of a burger topped with Swiss cheese, tomato, pickles, and lettuce.

We’ve been having some unseasonably warm weather in Minnesota lately and it has got me thinking about all things summer, like grilling! I can’t wait until grilling season is in full swing, but fortunately, we don’t have to wait to enjoy this yummy, Low FODMAP California Burger!

Shopping list

To make these Low FODMAP California Burgers, add these ingredients to your shopping list:

Low FODMAP Ketchup – 1 tablespoon
Mayonnaise – 2 tablespoons
Dijon mustard – 1 teaspoon
Fresh chives – 2 teaspoons snipped
Ground sirloin – 1 pound
Optional: Swiss cheese – 4 slices
Low FODMAP hamburger buns – 4 buns
Romaine lettuce – 4 leaves
Common tomato – 4 slices
Optional: Avocado – ½ medium

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Avocado: A low FODMAP serving is an ⅛ of a whole avocado or 30 grams.

Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.

Common tomatoes (fresh) ~~are a FODMAP-free food.~~ 3/2022 Update: Monash University retested common tomatoes and found them to contain FODMAPs. A low FODMAP serving of common tomatoes is now considered to be ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.

Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.

Ketchup (US) is low FODMAP in varying amounts depending on the type of ketchup used. Fody Foods Low FODMAP Ketchup has been tested and certified low FODMAP by Monash University. The recommended serving size is 17 grams or 1 tablespoon.

According to Monash University, regular (US) ketchup (made with high fructose corn syrup or cane sugar) has also been tested and found to be low FODMAP in small servings of approximately 2 teaspoons or 13 grams.

Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs. Enjoy according to your appetite. Romaine is also low FODMAP – the recommended serving is up to 2 cups or 75 grams.

Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.

Swiss cheese is a type of low FODMAP cheese. It is naturally very low in lactose. The suggested serving size is 2 slices or 40 grams.

A low FODMAP California Burger filled with hamburger, Swiss cheese, lettuce, tomato, and pickle.

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Recipe

Low FODMAP California Burger

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Author: Em Schwartz, MS, RDN
Total Time: 25 minutes
Yield: 4 1x
Diet: Low Lactose

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Description

Thanks to a few FODMAP-friendly tweaks, this Low FODMAP California Burger offers all of the classic burger flavors without the symptoms!

Ingredients

Scale

1 tablespoon low FODMAP ketchup (or regular ketchup – see notes)
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
2 teaspoons snipped chives
1 pound ground sirloin
Salt and pepper
4 slices Swiss cheese (omit for dairy-free)
4 low FODMAP hamburger buns
4 lettuce leaves
4 tomato slices
½ avocado, sliced into 8 slices

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Instructions

Preheat broiler or grill.
In a small bowl, whisk together ketchup, mayonnaise, and mustard until mixed. Stir in the snipped chives.
Divide ground sirloin in quarters. Form each quarter into a patty, pressing a nickel-sized indentation into the center of each. Season both sides of each patty with salt and pepper.
Broil or grill 3-4 minutes each side. Top each hamburger with a cheese slice. Continue cooking until the cheese melts and hamburgers are cooked.
Spread about 1 teaspoon of the prepared sauce onto each hamburger bun half. Top one hamburger bun half with a lettuce leaf, cooked hamburger with optional melted Swiss cheese, tomato slice, and ⅛ avocado. Top with remaining bun half.
Serve warm.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Dish
Method: Grill
Cuisine: American