Quick and Easy Low FODMAP Korean Tacos

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.

Jump to:

• Ingredients
• Low FODMAP notes
• Instructions
• Storage
• Recipe
• Food safety

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 low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.

Ginger root is low FODMAP in servings of 1 teaspoon or 5 grams.

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:

1. Make quick-pickled veggies
2. Optional: Make homemade low FODMAP Korean BBQ sauce, if not using Fody's ready-made sauce.
3. Cook low FODMAP Korean beef
4. 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

Print

Recipe

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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