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This quick and easy low FODMAP Veggie Burgers recipe is great for a packed lunch!
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4.58 from 14 votes

Low FODMAP Veggie Burgers

See how to make easy and healthy low FODMAP veggie burgers with only 4 ingredients! A quick packed lunch recipe to take to work.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: low fodmap veggie burgers, oats, red bell pepper, Spinach
Servings: 6 veggie burgers


  • 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


  • 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.



Instructions on how to make oats easier to digest:

1. Soak oats before cooking
Soak unpulsed rolled oats in lukewarm water for 30 minutes. Drain soaked oats with a fine strainer and they're ready to be used.
2. Reduce quantity of oats in the recipe. Replace 5 tbsps of oats with:
- 3 tbsp oats + 2 tbsp buckwheat or rice flour + 2 tsp baking powder
- 3 tbsp oats + 2 tbsp gluten free self-raising flour