See how to make easy and healthy low FODMAP veggie burgers with only 4 ingredients. They are perfect for a quick packed lunch to take to work or a light meal. And for a fail-proof veggie burgers recipe, take a peek at the step-by-step short video I made for you!
You can easily cook these nourishing low FODMAP veggie burgers in less than 30 minutes with four basic ingredients: quick or rolled oats, eggs, a red bell pepper and spinach.
And to make your task even simpler, I shot this video below while cooking them. Before you watch, I just wanted to say sorry guys for the poor quality. It was important for me to show you how I cook these veggie burgers live from my stove, where there’s not much light or space for a big camera (I used my smartphone). You can say it’s homemade, like the recipe 😉 So, that being said, I would love to know your thoughts on this new format; and feel free to subscribe to my new youtube channel for more low FODMAP recipe videos.
Why put oats in my low FODMAP veggie burgers?
- Because they act as a binder and hold the burger together. A common problem in veggie burgers is that they easily fall apart.
- Oats are great for our digestive health! Here are the most important benefits of oats:
- They feed the good bacteria in our gut
- They slow digestion, keeping us feeling fuller longer
- They lower LDL or “bad” cholesterol
- They are a good source of B vitamins, minerals, and soluble fiber
Which kind of oats should I use to make these low FODMAP veggie burgers?
You can either use quick oats like I did or regular rolled oats. Here are their main differences:
- Quick oats are pre-cooked, dried and then rolled. They are thinner than rolled oats, giving the burgers a softer texture. They also cook fast, making them perfect for these quick veggie burgers.
- Rolled oats are oat groats that are steamed and rolled into flakes. They will give the burgers a crunchier texture. But because you still want your burgers to be a bit soft, I suggest you lightly pulse them in the food processor. This way, they will also cook faster.
Is the quantity low FODMAP safe?
As you saw in the video, recipe calls for 5 tablespoons of oats. 5 tablespoons of oats are equivalent to 1/4 cup. So, yes! According to Monash University, we can tolerate:
- 1/4 cup of quick oats
- 1/2 cup of rolled oat
This means you can safely use both kinds of oats and eat all six veggie burgers if you want! And if you’re wondering why rolled and quick oats have different safe serves, it is due to different manufacturing processes. For more information, check this comprehensive article by Alana from A Little Bit Yummy.
What if I still can’t tolerate oats?
What if, even if they’re great for you and low FODMAP safe, you can’t seem to well tolerate or digest oats? Don’t worry, I got you covered! Here are two tips on how to make them easier to digest (Please check recipe notes for details):
- Soak oats before cooking. In this case better to use unpulsed rolled oats. You can use quick oats but consistency will be mushy.
- Reduce quantity of oats in the recipe, by replacing them with low fodmap flours.
Need more recipes you can make in less than 30 minutes?
- Check out my Millet Veggie Burgers. They’re low FODMAP, gluten free and mediterranean-inspired
- Go to my 7-day low FODMAP lunches meal plan with easy and quick lunch ideas for a week
These healthy low FODMAP veggie burgers make the perfect weekday lunch or lazy weekend quick meal. They’re super versatile as well! You can eat them:
- with a green salad
- with some shoestring fries
- inside a bun like this one with some rocket lettuce and a slice of tomato
- and add some low FODMAP ketchup from Fody Foods (affiliate link). Also a great dip for these baked tater tots.
If you try these low FODMAP veggie burgers, let me know! Leave a comment, rate it, and don’t forget to tag a photo with #mygutfeeling on Instagram. Cheers, friends!
Low FODMAP Veggie Burgers
Ingredients
- 1 small red bell pepper diced
- 2 cups | 2,65 oz | 75 gr spinach washed, drained and roughly chopped
- 4 tbsp garlic infused olive oil OR olive oil + 1 garlic clove (removed before adding bell peppers and spinach)
- 1/4 cup | 0,8 oz | 23 gr | 5 tbsp quick oats OR rolled oats, lightly pulsed in the food processor
- 2 eggs
- Salt and pepper to taste
Instructions
- In a medium non-stick pan over medium high heat, add the garlic infused olive oil OR olive oil with garlic that you need to remove before adding any other ingredient (IMPORTANT to keep garlic from spreading fodmaps through the whole dish).
- Add red bell pepper and sauté until tender; about 5 minutes.
- Add spinach and cook for 5 minutes more or until spinach has wilted. Set aside.
- In a mixing bowl, add oats and eggs and mix with a spoon until well combined. Season with salt and pepper to taste.
- Pour the bell peppers and spinach in the bowl and give the batter a good stir.
- Generously fill in one tablespoon with the batter and place it in the pan over medium high heat. Repeat with remaining batter. Cook until golden crust forms, about 5 to 6 minutes, then flip to the other side and cook until golden.
- Serve as it is, inside a bun or with some shoestring fries and a salad.
Hi Joana,
This recipe looks delicious. Please could you suggest an alternative to the red pepper. I’m intolerant to red peppers. Would carrot or courgette work?
Kind regards,
Lavinia
Hi Lavinia! Thank you for your comment. I think grated carrot could be nice – no need to sauté, just add directly to oats and eggs. You can also try diced eggplant if you like it. Courgette is a bit watery so I’m not sure how it would turn out. Hope this helps! Kind regards, Joana
I made your recipe for the first time and I loved it! I will make it again with other veggies ! Thanks for sharing!
Thank you for your nice comment, Yuliana! I am glad you liked the recipe 🙂
These were amazing! Easy to make and they came out perfectly. Made them for myself for dinner with leftovers for lunches, but even my kids, who are non-low fodmap and not vegetarian have asked me to make more. Thank you for this recipe!
So happy to hear, Jess! Thank you for sharing 🙂
Hi, if I can’t tolerate oats at all
What would you suggest adding instead to replace the whole amount of oats. Thank you
Hi Susan! I would say 5 tbsp of quinoa flakes instead of oats. It’s a safe serving size and should work fine in terms of consistency. If you try, let me know how it went!
Thank you! I will let you know how they turn out after I make them.