This easy Low FODMAP Burrito Bowl delivers bold Tex-Mex flavor without upsetting your stomach. It’s layered with crunchy iceberg lettuce, hearty low FODMAP refried beans, savory seasoned ground beef, and fresh toppings. Every bite is satisfying and gentle on sensitive tummies. Ideal for lunch or dinner, it’s gluten-free, lactose-free, and designed for easier digestion.

Ingredients Needed:

1 batch Low FODMAP Refried Beans: homemade, gut-friendly
½ batch Low FODMAP Red Enchilada Sauce: mild and low acid
1 head iceberg lettuce: shredded (about 6 cups)
1 cup common tomatoes: chopped (in FODMAP-safe portion)
1 cup scallions: dark green parts only, chopped
1 pound ground beef: lean, cooked thoroughly
2 tablespoons garlic-infused olive oil: FODMAP-friendly flavor
½ cup leek: dark green leaves only, finely chopped
1 jalapeño: finely chopped
2 teaspoons chili powder: for flavor
1 teaspoon ground cumin: earthy flavor
½ teaspoon dried oregano: aromatic herb
1 teaspoon sea salt: optional, moderate amount
½ teaspoon black pepper: mild heat
¼ cup water: to blend seasonings
1 cup marble cheese: shredded, lactose-free if needed
1 cup low FODMAP salsa: store-bought or homemade
½ cup sour cream: lactose-free if needed

How To Make Low FODMAP Burrito Bowl:

Make Beans & Sauce Ahead:
Make the refried beans and enchilada sauce the night before. Cool, store in airtight containers, and refrigerate. Reheat before assembling.

Chop Produce & Cheese:
Chop lettuce, tomatoes, scallions, and jalapeño. Shred the cheese and set aside.

Cook the Meat:
Brown the ground beef in a large skillet over medium heat for about 5 minutes. Drain fat and return to heat. Add garlic-infused oil, leeks, and jalapeño. Sauté 3 minutes until softened. Add chili powder, cumin, oregano, salt, pepper, and water. Stir and cook on low for 4-5 minutes.

Assemble the Bowls:
Place 1.5 cups of shredded lettuce in each bowl. Top with refried beans, tomatoes, scallions, and seasoned meat. Add cheese, salsa, sour cream, and enchilada sauce. Optional: Serve with gluten-free tortilla chips.

Recipe Tips:

Use only the green parts of scallions and leeks for FODMAP safety
Choose lactose-free cheese and sour cream
Check salsa ingredients to ensure it’s onion and garlic-free
Control spice by reducing jalapeño or chili powder
Make components ahead to save time

How to Store & Reheat:

Room Temperature: Assemble bowls just before serving. Don’t leave out for more than 1 hour
Fridge: Store each component separately up to 3 days
Freezer: Freeze meat, beans, and sauce for up to 1 month. Thaw and reheat before assembling

Nutrition Facts (Approx. per serving):

Calories: 480
Sodium: 520 mg
Protein: 28 g
Fat: 30 g
Carbs: 25 g
Fibre: 5 g
Sugar: 4 g

FAQs:

What makes a burrito bowl low FODMAP?
It avoids high FODMAP ingredients like onions, garlic, and beans with FODMAPs. Instead, it uses garlic-infused oil, low FODMAP beans, and scallion greens.

Can I use rice in a Low FODMAP Burrito Bowl?
Yes, white rice is low FODMAP and can be added for extra bulk.

Is sour cream low FODMAP?
Regular sour cream isn’t, but lactose-free sour cream in small portions is suitable.

Can I prep this ahead?
Yes, you can make the meat, beans, and sauce in advance and store them in the fridge or freezer.

Is enchilada sauce low FODMAP?
Not all are. This recipe uses a homemade version without onion or garlic.

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