These magical Low FODMAP Korean Tacos are packed with smoky, Korean BBQ-inspired ground beef and crunchy quick-pickled veggies. Make this recipe super quick with the help of Fody Foods Korean BBQ Sauce.
Imagine smoky, spicy beef topped with crunchy, quick pickled veggies rolled up in a warm, almost crispy corn tortilla. Then, finished with a garnish of fresh cilantro or sliced green onion tops (for all you non-cilantro lovers). You have one magical Low FODMAP Korean Taco.
Drooling, yet?
Well, these magic tacos can be yours, too!
To make these tacos, you'll need low FODMAP Korean BBQ sauce. You can either make a quick homemade sauce (recipe included below) or pick up a bottle of Fody Foods Korean BBQ Sauce.
Fody Foods Low FODMAP Korean BBQ Sauce
Fody Foods Korean BBQ Sauce has a smoky, Asian-inspired flavor with a kick of heat. It’s made with tamari, red miso, jalapeño, tamarind, and ginger; and works great not only as a sauce but also as a marinade.
Like other FODY products, this Korean BBQ sauce has been laboratory tested by Monash University and is low in FODMAPs. It is also certified gluten free.
Ingredients
To make this low FODMAP taco recipe, add these ingredients to your shopping list:
- Red cabbage - about ¼ small cabbage to yield 1 ½ cup shredded cabbage
- Carrots - 1 to 2 medium to yield ½ cup shredded or matchsticks
- Salt - 1 teaspoon
- Orange - ½ medium orange to yield 2 tablespoons orange juice
- Rice vinegar - 1 tablespoon
- Ginger - about ½-inch piece to yield 1 teaspoon finely grated
- Optional: Red pepper flakes - to taste
- Shallot-infused or garlic-infused olive oil - 2 teaspoons
- Ground beef - 1 pound
- Corn tortillas - 8 tortillas
- Fody Foods Korean BBQ Sauce - ½ cup - or - 1 batch homemade sauce (below)
If you're making homemade low FODMAP Korean BBQ sauce, you'll also want to grab these ingredients:
- Reduced-sodium soy sauce (or tamari) - ¼ cup
- Brown sugar - 2 packed tablespoons
- White rice flour - 1 tablespoon - or - cornstarch - ½ tablespoon
- Rice vinegar - 1 teaspoon
- Toasted sesame oil - 1 teaspoon
- Ground ginger - ½ teaspoon
- Optional: Sriracha - ½ teaspoon
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.
Carrots are a FODMAP-free food. Enjoy according to your appetite.
Ginger root has been tested and found to contain only trace amounts of FODMAPs, by Monash University. Enjoy freely.
Oranges have been tested and do not contain FODMAPs. They are considered a FODMAP-free fruit. Monash University retested oranges. The low FODMAP serving is currently 1 medium orange or 130 grams. Larger servings contain higher amounts of the FODMAP - excess fructose.
Red cabbage is low FODMAP in servings up to ¾ cup or 75 grams. Larger servings contain higher amounts of fructan/GOS.
Rice vinegar (or rice wine vinegar) is a type of low FODMAP vinegar. The suggested serving size is 2 tablespoons or 42 grams.
Shallot-infused oil adds a subtle shallot flavor without the FODMAPs. My go-to is Fody Foods Shallot-Infused Olive Oil. Learn more about why infused oils are okay on the low FODMAP diet here.
Corn tortillas: In general, the low FODMAP serving for corn tortillas is 2 tortillas or 47 grams. If you're lucky enough to find corn tortillas made without added gums or fiber, the low FODMAP serving bumps up to 3 tortillas or 57 grams.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.
Sriracha has been tested for FODMAPs by Monash University. Even though it contains small amounts of garlic, sriracha is low FODMAP in servings up to 1 teaspoon or 5 grams. This amount should be tolerated by most. However, avoid if you're concerned or suspect a non-FODMAP intolerance to spicy foods (capsaicin).
Instructions
The main steps for these fusion low FODMAP tacos are:
- Make quick-pickled veggies
- Optional: Make homemade low FODMAP Korean BBQ sauce, if not using Fody's ready-made sauce.
- Cook low FODMAP Korean beef
- Assemble some extra delicious tacos
Let's do it!
Make Quick-Pickled Veggies
Place 1 ½ cup shredded red cabbage, ½ cup shredded carrots, and 1 teaspoon salt in a medium bowl and stir to mix. Refrigerate for 20-30 minutes. I like to start prepping the rest of the taco ingredients while the veggies sit.
After 20-30 minutes, transfer the veggies to a colander and rinse under cool running water to remove some of the salt. Return the rinsed veggies to the medium bowl and add 2 tablespoons freshly-squeezed orange juice, 1 tablespoon rice vinegar, 1 teaspoon finely grated fresh ginger root, and an optional pinch of red pepper flakes. Stir until well mixed.
Optional: Make Homemade Low FODMAP Korean BBQ Sauce
If you're not using Fody's Low FODMAP Korean BBQ Sauce, place ¼ cup reduced-sodium soy sauce, 2 tablespoons packed brown sugar, 1 tablespoon white rice flour (or ½ tablespoon cornstarch), 1 teaspoon rice vinegar, 1 teaspoon toasted sesame oil, ½ teaspoon ground ginger, and optional ½ teaspoon sriracha in a mason jar or small bowl. Seal and shake (or whisk) until to smooth.
Cook Korean BBQ Beef
Heat a large skillet over medium-high heat. Once hot, add 2 teaspoons shallot or garlic-infused oil and 1 pound ground beef. Break the beef into small crumbles and cook for about 6-8 minutes or until the beef is done (no longer pink and the edges are browned.)
Stir in ½ cup Fody Foods Korean BBQ Sauce (or homemade Low FODMAP Korean BBQ Sauce) into the cooked beef and simmer until the sauce is warm and thickens slightly, about 1-2 minutes.
Assemble the Tacos
Warm the corn tortillas using your preferred method. I like to warm mine in an electric griddle or frying pan on the stove until they are just starting to brown.
Top the warmed tortillas with cooked Korean beef, pickled veggies, and optional garnishes of cilantro and sliced green onion tops. Serve warm.
Storage
These Low FODMAP Korean Beef Tacos are best enjoyed right after preparing. However, leftover cooked beef and pickled veggies can be refrigerated in separate sealed containers for 2 to 3 days.
Similar recipes
- Low FODMAP Shrimp Fajitas
- Low FODMAP Tex-Mex Turkey and Brown Rice Bake
- Sheet Pan Low FODMAP Chicken Fajita Bowls
Recipe
Low FODMAP Korean Tacos
- Total Time: 35 minutes
- Yield: 4 servings (8 tacos) 1x
- Diet: Low Lactose
Description
These magical Low FODMAP Korean Tacos are packed with smoky, Korean BBQ-inspired ground beef and crunchy quick-pickled veggies. Make this recipe super quick with the help of Fody Foods Korean BBQ Sauce.
Ingredients
Quick Pickled Veggies
- 1 ½ cup (100 grams) shredded red cabbage (about ¼ small cabbage)
- ½ cup shredded or matchstick carrots (about 1-2 medium carrots)
- 1 teaspoon salt
- 2 tablespoons freshly-squeezed orange juice (about ½ medium orange)
- 1 tablespoon rice vinegar
- 1 teaspoon grated fresh ginger root
- Pinch of red pepper flakes, optional
Korean Beef Tacos
- 2 teaspoons Fody Foods Shallot-Infused Olive Oil (or garlic-infused olive oil)
- 1 pound lean ground beef (or turkey)
- ½ cup Fody Foods Korean BBQ Sauce (or 1 batch homemade sauce // see notes for recipe)
- 8 corn tortillas
Optional Garnishes: fresh cilantro, sliced green onion tops (green parts only)
Instructions
Quick Pickled Veggies
- Place the red cabbage, carrots, and salt in a medium bowl and stir to mix. Refrigerate for 20-30 minutes.
- In a medium bowl, whisk together orange juice, rice vinegar, fresh ginger, and optional red pepper flakes.
- After 20-30 minutes, transfer the cabbage and carrots to a colander and rinse under cool running water to remove some of the salt. Transfer the rinsed veggies to the bowl with the orange juice dressing and toss to mix.
Korean Beef Tacos
- Heat a large skillet over medium-high heat. Once hot, add oil and ground beef. Break the beef into small crumbles and cook for about 6-8 minutes or until the beef is done; no longer pink, and the edges are browned.
- Stir Korean BBQ sauce into the cooked beef and simmer until the sauce is warm and thickens slightly, about 1-2 minutes.
Assemble the Tacos
- Warm the corn tortillas using your preferred method. I like to warm mine in an electric griddle or frying pan until the tortillas just start to brown on one side, flip, and repeat.
- Assemble the tacos by topping the tortillas with Korean beef, pickled veggies, and optional garnishes. Serve warm.
Notes
Low FODMAP Serving: One serving of this recipe (2 tacos) is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Low FODMAP Korean BBQ Sauce: Place ¼ cup reduced-sodium soy sauce (or tamari), 2 tablespoons packed brown sugar, 1 tablespoon white rice flour (or ½ tablespoon cornstarch), 1 teaspoon rice vinegar, 1 teaspoon toasted sesame oil, ½ teaspoon ground ginger, and optional ½ teaspoon sriracha in a mason jar or small bowl. Seal and shake (or whisk) until mixed. Makes about a ½ cup.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: Fusion
Food safety
- Cook ground beef to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Cece says
Are the calories for one taco?
Em Schwartz, MS, RDN says
Hi Cece, The calories are for one serving which is two tacos. I see how this isn't clear. Thanks for pointing it out! I will update the post now. -Emily
Susan Balboni says
This was so good!!! Wish I’d doubled the recipe!! Will the next time! Made your barbecue sauce as didn’t have the fody sauce and it was excellent!!
Aziza says
Wow!! My non low fodmap husband loved them! They were so delicious! We are looking forward to having leftovers today for lunch. Thank you!
Julia Renfrow says
Delicious! My husband loves this and even wants it after he’s done with the low FODMAP diet! 😀
MONICA says
I've loved all the Fun Without Fodaps recipes so far. It's so nice to have actual meals while still being fodmap free. The fact they are quick and easy is just a bonus. Not having excruciating abdominal pain after eating by using these recipes is such a blessing.
That guy says
Great! It's a staple in our lunch rotation.
Jen says
A family favorite! Easy to make and so good!
Nicole says
These were so yummy and flavorful! We will definitely make it again.
Em Schwartz, MS, RDN says
Glad you enjoyed these tacos, Nicole! Thank you for taking the time to let us know. 🙂
Cathy Cook says
Great taste - able to develop a depth of flavor in a short period of time. Husband even liked them - a lot.
sheenam @ thetwincookingproject says
Such colourful and vibrant looking tacos!!!! YUM!
Emily says
Thank you, Sheenam!