For a quick and easy dinner, try these low FODMAP sloppy joes. This sandwich recipe features ground meat in a tangy tomato sauce with diced red pepper, served on a gluten-free hamburger bun. Your whole family will love it!
In full transparency, sloppy joes have never been one of my favorite foods. The meat was either too sweet or too sour and seemed bland. Never fear, I have developed a recipe that is not too sweet and is absolutely not boring. The best part is that this easy sandwich recipe also fits perfectly into a low FODMAP diet and is gluten free!
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Why You’ll Love This Recipe
- Budget Friendly Dinner
- Kid Favorite
- Gluten Free, Low FODMAP, and Dairy Free
Featured Ingredients
- Ground Beef - I like to use lean ground beef to keep the grease to a minimum.
- Red Bell Pepper - I love red bell peppers for their flavor and sweetness.
- Tomato Paste - A concentrated tomato flavor for the base of the sauce.
- Ketchup - I love Heinz Simply ketchup without high fructose corn syrup.
- Brown Sugar - Just a touch of sweetness to balance out the vinegar.
- White Vinegar - It is needed to balance the sweetness of the tomatoes and brown sugar.
- Worcestershire Sauce - Just a bit of umami flavor. Find a gluten free option like Lea Perrins.
- Salt and Black Pepper - Always needed to flavor the beef.
- Serve On: Gluten Free Buns - I love Canyon Bakehouse buns—or a baked potato.
See the recipe card for the exact measurements and complete 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 skillet over medium-high heat, fry the ground beef, until it is no longer pink. Drain the meat or soak up any grease with a paper towel. Or defrost one pound of frozen meal prepped hamburger from your freezer.
Step 2: While the hamburger cooks, wash and dice the red bell pepper using a sharp knife on a cutting board.
Add the diced red pepper into the skillet with the ground beef. Cook for four more minutes or until the red pepper is softened.
Step 3: Add tomato paste, ketchup, brown sugar, vinegar, worcestershire sauce, salt, and pepper to the skillet. Stir until combined. Simmer over low heat until bubbly.
Step 4: In another skillet, melt a tablespoon of butter or a dairy free option over low heat. Once melted, add the hamburger buns, facing down into the skillet. The buns will soak up the butter and turn a beautiful golden brown color. Watch closely because they will go from toasty golden brown to burnt very quickly.
Once the buns are toasted, scoop up the sloppy joe filling onto the bun. Serve immediately.
Tips
Use meal-prepped frozen ground beef from the freezer to skip a step.
For an easier dinner, freeze the gluten free sloppy joe meat in a freezer-friendly container for up to four months. Defrost before reheating.
Ingredient Swaps
- Ground Turkey - Swap out the ground beef for ground turkey. It is a tasty option that will lighten up the calories.
- Green Peppers - Swap in a green bell pepper in place of the red bell pepper.
- Red Wine Vinegar - If you want less sharp vinegar, swap out the white distilled vinegar for red wine vinegar. Another mellow option is apple cider vinegar.
- Tomato Sauce - Swap out the ketchup and use tomato sauce.
Variations
BBQ Sloppy Joes: Swap out the ketchup for homemade Low FODMAP BBQ sauce. This will give the sloppy joes a smoky BBQ flavor.
Super Sloppy Joes: Add ½ cup of beef broth to the mixture. This will create a sloppier, sloppy joe sauce.
Spicy Sloppy Joes: Want to add a bit of spice to your sloppy joe? Sprinkle red pepper flakes into the meat sauce. Want more spice? Add a few drops of your favorite hot sauce.
Storing and Reheating
Store: Store any sloppy joe leftovers in an airtight container in the refrigerator for up to four days.
Freeze: Freeze any cooled leftovers in a freezer-friendly container for up to four months. Defrost before reheating.
Reheat: Heat leftovers in a microwave for 1-2 minutes or until warm, stirring halfway through cooking time.
How to Serve Sloppy Joes
In addition to toasted buttered gluten free hamburger buns, you can also try:
- Sloppy Joe Baked Potatoes: Bake a russet or a Yukon gold potato, or even a baked sweet potato! Drizzle with ketchup and dill pickle relish! This is my favorite way to enjoy sloppy joe meat.
- Sloppy Joe Loaded Fries: Purchase a bag of frozen gluten free steak fries and bake according to package instructions. Once golden brown, add sloppy joe meat over them. Add a layer of shredded cheddar cheese, bacon bits, chopped pickles, and a drizzle of ketchup and mustard.
- Sloppy Joe Tater Tot Bowls: Create a bowl filled with crispy tater tots, corn, cubed cheddar cheese, dill pickle relish and drizzled with ketchup and mustard. A fun way to serve sloppy joe meat that is also gluten free.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results.
I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietitian.
- Ground Beef - Unseasoned ground beef does not have any detected FODMAPs.
- Red Bell Pepper - Safe at ½ cup or 43 grams per meal. If sensitive to bell peppers, go with a green pepper option. They are safe at 1 cup or 75 grams per meal.
- Tomato Paste - Safe at two tablespoons or 28 grams per meal.
- Ketchup - Safe at two tablespoons or 30 grams per meal. Choose an option without high fructose corn syrup. If you need a certified option, both Smoke and Sanity and FODY have options.
- Brown Sugar - Safe at ¼ cup or 40 grams per meal.
- White Distilled Vinegar - Safe at two tablespoons or 42 grams per meal.
- Worcestershire Sauce - Safe at two tablespoons or 42 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
This is totally up to you. If you are interested in a lower fat sloppy joe, then go ahead and drain. Not into the sink and down the drain - that is bad for the pipes. Drain it into an empty can or measuring cup. Allow it to cool, and then toss in the garbage.
Add pumpkin puree, not pumpkin pie filling, about 1 cup, and stir into the meat. It will add extra fiber and nutrients to the sloppy joe meat.
What To Serve With Sloppy Joes
This is such an easy meal on busy weeknights. Serve sloppy joes with tiny roasted potatoes with garlic oil and a side salad with homemade Italian salad dressing. Another side dish option would be low FODMAP coleslaw. The crunch and tang of the coleslaw and dressing would pair well with sloppy joes.
Sloppy joes are also a great option for serving at a party. Put the cooked sloppy joe mixture into a slow cooker and keep it on a low setting. Additional moisture may be needed. Add either ¼ cup of beef stock or water to the crock pot and stir if it dries out while waiting to serve.
Additional Quick and Easy Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Sloppy Joes
Ingredients
- 1 pound lean ground beef
- ½ cup red bell pepper diced
- 6 ounces tomato paste
- ½ cup ketchup (Note 1)
- 1 tablespoon brown sugar
- 1 tablespoon white vinegar
- 1 tablespoon worcestershire sauce gluten free
- salt and pepper
Serving Options:
- gluten free hamburger buns
- baked potato
- sloppy joes tater tot bowls
Instructions
- In a large skillet over medium heat, fry the ground beef for 10-12 minutes or until it is no longer pink.
- While the hamburger cooks, wash and dice the red bell pepper using a sharp knife on a cutting board.
- Add the diced red pepper into the skillet with the ground beef. Cook for four more minutes on medium heat or until the red pepper is softened.
- To the skillet, add the tomato paste, ketchup, brown sugar, vinegar, worcestershire sauce, salt, and pepper. Stir until combined.
- Simmer the meat mixture over low heat for five minutes or until bubbly.
- If using gluten free buns take out another skillet. Melt a tablespoon of butter over low heat. Once melted, add the hamburger buns, facing down into the butter. This will toast the gluten free buns. The buns will soak up the butter and turn a beautiful golden brown color. Watch closely because they will go from golden brown to burnt very quickly.
- Once the buns are toasted, scoop up the sloppy joe mixture onto the bun. Serve immediately.
Venessa Mandelkow says
These are perfect for a quick weekend lunch!