These gluten free chicken burgers are juicy, easy to make, and naturally Low FODMAP, no swaps or guessing required. They’re perfect for weeknight dinners, meal prep, or anytime you want a simple, satisfying meal that fits your diet (and doesn’t taste like cardboard). Made with ground chicken and pantry staples, they’re a family-friendly option everyone can enjoy.
If you’re into tasty, healthy, and downright delicious meals that don’t take all day, you’re in the right place. These ground chicken burgers are on repeat in our house, right alongside Low FODMAP Chicken Fajitas, Smash Burgers Without Onion, and our quick and easy Sloppy Joes with red pepper. Everything’s gluten free, Low FODMAP, and full of flavor with no hard-to-find ingredients and definitely no sad desk lunches.
Want more easy dinners that work for sensitive stomachs and hungry families? Browse our Low FODMAP Sandwich Recipes. It’s all real food that fits real life.
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Why You'll Love This Recipe
- No guesswork, no hard-to-find ingredients – just real food that checks all the boxes: gluten free, Low FODMAP, and full of flavor.
- They’re juicy, not dry hockey pucks – ground chicken can be tricky, but this recipe gets it right every time.
- Weeknight magic – these come together fast, so dinner’s done before the hangry kicks in.
- Freezer-friendly and meal prep approved – make a double batch now, thank yourself later.
- Everyone at the table will eat them – even the picky one, even the one who claims they don’t like “healthy food”
What You'll Need
- Ground Chicken – I use ground chicken breast for a leaner option, but any ground chicken works.
- Green Onions – Just the green tops to keep things Low FODMAP friendly.
- Red Bell Pepper – Adds sweetness and a pop of color.
- Fresh Cilantro Leaves – Bright, herby, and the perfect match for lime and chicken.
- Limes – You’ll use both the zest and juice for maximum flavor.
- Spices: Ground cumin, kosher salt, and a pinch of crushed red pepper flakes for a little kick.
- To Serve:
- Buns – Gluten free hamburger buns or crisp lettuce leaves for a bun-less option.
- Toppings – Try pepper jack cheese (if tolerated), avocado slices or guacamole, tomato, and an extra squeeze of lime.
Scroll to the recipe card below for exact measurements and full instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a large mixing bowl, add the ground chicken, finely minced red bell pepper, green onion tops, and chopped cilantro.
Step 2: Use a microplane to zest the lime into the bowl. Cut the lime in half and squeeze in the juice. Add the cumin, kosher salt, and crushed red pepper flakes.
Step 3: Stir everything together until the seasonings and veggies are evenly combined with the chicken.
Step 4: Divide the mixture into 4 equal portions.
Step 5: Gently shape into burger patties using your hands. Place on a baking sheet. Chill the patties up to 30 minutes to keep them from falling apart. However, it is worth mentioning I have skipped this part to get food into hungry mouths faster, and it was FINNEEE.
Food safety tip: Wash your hands after touching raw chicken. Do not reuse anything that has come into contact with raw chicken...like the baking sheet or the bowl. Keeping salmonella at bay is always a good thing.
Step 6: Turn the heat on your Blackstone flattop (or skillet) to medium. Once hot, drizzle on a little avocado oil, like a teaspoon.
Step 7: Carefully place the patties on the hot surface. Cook until golden brown on the bottom, then flip and cook until the internal temperature reaches 165 degrees F. If using cheese, add a slice during the last minute of cooking and cover to melt.
Step 8: Add your favorite toppings and serve on gluten free buns or wrapped in a lettuce wrap.
Tips and Tricks
Meal prep ahead: You can mix the ground chicken with all the ingredients up to a day in advance. Letting it rest in the fridge helps the flavors develop and makes the burgers even tastier. Just cover the bowl tightly with plastic wrap and refrigerate until you're ready to form the patties.
Wet your hands: Ground chicken can be sticky! Lightly wet your hands before shaping the patties to make the process easier and less messy.
Customize the spice: Like a little heat? Add extra red pepper flakes or a dash of hot sauce to the mix. Cannot tolerate spice? Leave the spice out and let everyone doctor up their own burger.
Double up for later: These freeze well! Form the raw patties, place them on a parchment-lined sheet pan, and freeze until solid. Then transfer to a freezer-safe bag for easy grab-and-cook dinners.
No Blackstone? No problem: These burgers also cook great on a skillet or in an air fryer at 375°F for about 12–14 minutes, flipping halfway through.
Ingredient Swaps
- Ground Chicken: Swap with ground turkey for a similar flavor and texture.
- Red Bell Pepper: Use yellow or orange bell pepper.
- Green Onion Tops: Chives work great as a Low FODMAP-friendly alternative. Or use leek greens.
- Fresh Cilantro: Not a fan? Try fresh parsley for a milder herb flavor.
- Lime Juice & Zest: Lemon can be used in a pinch, though the flavor will be slightly different.
- Pepper Jack Cheese: Swap with lactose-free cheese, cheddar, Swiss, or skip it for a dairy-free version.
- Gluten Free Buns: Serve in crisp lettuce wraps, on Low FODMAP-friendly toast, or on a baked potato round if you're feeling creative.
Toppings
One of the best things about these chicken burgers? They’re a blank canvas for all your favorite toppings. Here are some gluten free and Low FODMAP-friendly ideas to mix and match:
- Sliced Avocado or Low FODMAP Guacamole – Creamy, flavorful, and a great dairy-free topping.
- Tomato Slices – Classic and juicy, especially with a little salt and pepper sprinkled on top.
- Lettuce, Arugula, or Baby Spinach – Adds crunch and freshness.
- Lime Juice – A bright finish that brings out the flavor in the chicken.
- Lactose-Free Pepper Jack, Cheddar, or Swiss – Melted cheese makes everything better (if you tolerate dairy).
- Pickled Jalapenos– For a tangy kick, if spice is tolerated.
- Dairy-Free Ranch – Adds creaminess without the tummy trouble.
Storing and Reheating
Storing: Place leftover cooked chicken burgers in an airtight container and refrigerate for up to 4 days.
Reheating: Microwave on a plate for 1–2 minutes, or until warmed through. For the best texture, reheat in a skillet or on the Blackstone until heated and lightly crisped on the outside.
Freezing Cooked Chicken Burgers: Let burgers cool completely. Place a piece of parchment paper between each patty and store in a freezer-safe zip-top bag. This prevents sticking and makes it easy to grab just what you need. Defrost in the fridge overnight or use the microwave’s defrost setting before reheating.
Freezing Uncooked Chicken Burgers: Form the raw patties and place them on a parchment-lined baking sheet. Freeze until solid, then transfer to a freezer-safe bag. Label with the date and cook straight from frozen or thaw in the fridge overnight before cooking as directed.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results.
- Ground Chicken - Unseasoned chicken breasts do not have any detected FODMAPs.
- Green Onions - Use only the green onion tops. Safe at 1 ½ cups or 75 grams per meal.
- Red Bell Pepper (capsicum) - Safe at ⅓ cup or 43 grams per meal.
- Fresh Cilantro Leaves - Safe at 1 cup or 16 grams per meal.
- Limes - Safe at 1 tablespoon or 21 grams per meal.
- Spices:
- Ground Cumin -Safe at 1 teaspoon or 2 grams per meal.
- Crushed Red Pepper Flakes -Safe at 1 teaspoon or 2 grams per meal.
FAQs
Yes! A well-seasoned cast iron pan, grill pan, or nonstick skillet will work well for cooking the chicken burgers.
Yes! You can prep the chicken mixture up to a day in advance and store it in the fridge. This actually helps the flavors develop. You can also freeze the uncooked patties for a quick, make-ahead dinner.
They are! This recipe uses safe amounts of Low FODMAP ingredients — like green onion tops, bell pepper, and lime — with no garlic or onion powders. Be sure your toppings and buns are also Low FODMAP if you are in the elimination phase.
These burgers don’t need breadcrumbs! The veggie mix and lime juice keep them moist and help everything hold together.
Don’t overmix the ground chicken, and make sure the patties are well chilled if you're prepping ahead.
Absolutely. Just skip the cheese or use your favorite dairy-free alternative. The burgers have plenty of flavor on their own, thanks to the lime, spices, and fresh cilantro.
Try avocado slices, tomato, lettuce, arugula, or a drizzle of chipotle mayo. All of these add flavor without compromising Low FODMAP or dairy-free needs. And don’t forget an extra squeeze of lime!
How To Serve Chicken Burgers
To make it a full meal, we like to keep things easy — a gluten free pasta salad or some oven roasted baby potatoes are always a hit. But honestly, our favorite move is build-your-own burger night:
- Make both beef and chicken burgers for the ultimate variety.
- Set out all the toppings: classics like ketchup & mustard, mayo, lettuce, bacon and tomato slices, plus whatever else your crew loves (diced avocado, pickles, cheese, you name it).
- Serving Options: Serve the burgers on gluten free buns, wrap them in lettuce, or chop everything up over greens for a quick burger salad. The sky’s the limit, and it’s such a fun way to feed a crowd without overcomplicating dinner.
More Loveable Burger Recipes
- Blackstone Smash Burgers with Homemade Smash Sauce - for a diner-style dinner at home
- Quesadillas Burgers - for something cheesy and fun in a recipe mashup!
- Wild Rice Burgers - when you're craving a hearty, Minnesota-style veggie burger
Recipe
Gluten Free Chicken Burgers
Ingredients
- 1 pound ground chicken (Note 1)
- ¼ cup green onion tops (Note 2)
- ¼ cup red bell pepper minced
- ¼ cup fresh cilantro chopped
- 2 teaspoons lime zest
- 1 tablespoon lime juice
- ½ teaspoon ground cumin
- ½ teaspoon kosher salt
- ¼ teaspoon crushed red pepper flakes
- avocado oil for cooking
- Toppings: pepperjack cheese, avocado slices or guac, tomato slices, fresh lime juice
- Serving: gluten free hamburger buns, lettuce wraps, or on a salad
Instructions
- In a medium mixing bowl add the ground chicken, green onion tops, bell pepper, chopped cilantro, lime zest, lime juice, cumin, salt, and red pepper flakes. Stir until combined.
- Form the chicken mixture into four chicken patties.
- Preheat the Blackstone or skillet to medium-high heat. Add a splash of avocado oil or a neutral oil. Gently place the chicken patties in the heated oil. Cook for 3-4 minutes a side or until cooked to an internal temperature of 165 degrees F.
- Place a slice of cheese on top of each burger if using. Allow to melt and then remove.
- Serve each burger on a toasted gluten free bun or a large lettuce leaf. Add toppings if using.
Venessa Mandelkow says
Love this chicken burgers!