Low FODMAP Sloppy Joes Recipe

Sloppy. Saucy. Sweet-ish. These Low FODMAP Sloppy Joes are legit comfort food with no gut drama. It’s cozy in a “spill on your shirt and still eat the rest” kind of way. Plus, one pan, no fancy stuff, and done in under an hour.

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Ingredients Needed

1 tbsp garlic-infused olive oil: flavor without the FODMAPs.
1 lb lean ground beef: classic, hearty.
½ cup diced leek tops (green part only): no white parts—those are sneaky.
⅔ cup green bell pepper: chopped, crisp, low FODMAP.
¼ cup low FODMAP ketchup: get the certified kind, or DIY if you’ve got the energy.
1 tbsp tomato paste: small amount = safe.
⅓ cup water: thins it out just enough.
1 tbsp brown sugar: sweetens without triggering.
1 tsp yellow mustard: safe in small doses.
½ tsp chili powder: double-check the blend.
½ tsp Worcestershire sauce: look for onion/garlic-free version.
¼ tsp red pepper flakes: optional—skip if spice triggers you.
¼ tsp salt: not too much.
¼ tsp ground black pepper: again, optional.
4 low FODMAP buns: check labels or use sourdough/gluten-free.

How To Make Low FODMAP Sloppy Joes

Brown the Beef:
Heat the garlic oil in a big pan. Toss in the ground beef and leeks (green part only). Cook until browned and crumbly. Drain the fat—unless you’re into that kind of thing.

Soften the Veg:
Same pan. Add green peppers. Cook till soft, like 3–4 minutes. You want them mellow, not crunchy.

Simmer the Sauce:
Beef goes back in. Add ketchup, tomato paste, water, sugar, mustard, chili powder, Worcestershire, and red pepper flakes. Stir it up. Let it simmer, medium-low, for like 30 minutes. You’ll think it’s done early—don’t stop. It thickens last minute.

Finish + Assemble:
Taste it. Add salt + pepper if you need it. Spoon it over your low FODMAP buns (like ½ cup per bun) and eat immediately. Or don’t. I won’t know.

Recipe Tips

Garlic oil = flavor without gas bombs.
Don’t wing the ketchup—make sure it’s truly low FODMAP.
Measure the tomato paste. That stuff adds up.
Stick to ½ cup sauce per serving to stay safe.

How to Store & Reheat

Room Temperature: Not recommended—refrigerate fast.
Fridge: 3–4 days in a sealed container.
Freezer: Yup. Scoop into freezer bags or containers. Reheat in a pan or microwave gently.

Nutrition Facts (Approx. per serving – ½ cup sauce)

Calories: 218
Sodium: 92 mg
Protein: 17 g
Fat: 5 g
Carbs: 23 g
Fibre: 1 g
Sugar: 8 g

FAQs

Is Worcestershire sauce low FODMAP?

Some are. You’ll need one without onion or garlic—FODY brand works.

Can I use onions instead of leeks?

Nope. Onions are high FODMAP. Leek greens only.

How much of this can I eat at once?

Stick to ½ cup of the meat mixture per sitting. It’s the safest portion size.

Are hamburger buns low FODMAP?

Only certain ones. Look for gluten-free or sourdough labeled safe. Check Monash.

Is this freezer-friendly?

Yes! Just portion it out before freezing.