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.

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

Low FODMAP Sloppy Joes​ Recipe

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

45

minutes

Calories

218

kcal

Sloppy, sweet-savory Low FODMAP Sloppy Joes made with garlic oil, leek greens, and a safe tomato blend—comfort food minus the gut regrets.

Ingredients

• 1 tbsp garlic-infused olive oil

• 1 lb lean ground beef

• ½ cup green leek tops, diced

• ⅔ cup chopped green bell pepper

• ¼ cup low FODMAP ketchup

• 1 tbsp tomato paste

• ⅓ cup water

• 1 tbsp brown sugar

• 1 tsp yellow mustard

• ½ tsp chili powder

• ½ tsp onion-free Worcestershire sauce

• ¼ tsp red pepper flakes (optional)

• ¼ tsp salt

• ¼ tsp black pepper

• 4 low FODMAP hamburger buns

Directions

• Cook beef and leek tops in garlic oil until browned.
• Soften bell peppers in same pan.
• Stir in sauce ingredients, simmer 30 minutes.
• Taste and season.
• Spoon ~½ cup on each bun, serve hot.

Notes

• Use certified low FODMAP ketchup or make your own.
• Garlic oil must be infused—not blended.
• Stick to ½ cup sauce to stay within FODMAP limits.
• Freeze leftovers for lazy day meals.