A quick and easy dinner that is also budget-friendly and delicious! Low FODMAP Sloppy Joe's are exactly that, plus so much more. Ground meat drenched in a delicious tomato-based tangy sauce with a diced red pepper and served on a toasted gluten free hamburger bun. Consider dinner done and one that the whole family will love.
In full transparency, sloppy joe's have never been one of my favorite foods. The meat was either too sweet or too sour and seemed bland. And let's not even mention a particular canned product that starts with man and ends with wich.
Say goodbye to the canned stuff filled with high fructose corn syrup. We have developed a recipe that is neither too sweet nor bland and absolutely delicious. The best part, this easy sandwich also fits perfectly into a low FODMAP diet and is gluten free!
Sloppy Joe Ingredients
Ground Beef - I like to use lean ground beef to keep the grease to a minimum.
Red Belle Pepper - I love red bell peppers for their flavor and sweetness. A safe serving size is ⅓ cup.
Tomato Paste - A concentrated tomato flavor for the base of the sauce. Two tablespoons per meal is a safe serving size.
Ketchup - Use a low FODMAP ketchup that does not contain any high fructose corn syrup. I love Heinz Simply ketchup, but it does contain onion powder. If you need a certified low FODMAP option, both Smoke and Sanity and Fody Foods have a ketchup that would be certified for the elimination phase of the low-FODMAP diet.
Brown Sugar - Just a touch of sweetness to balance out the vinegar.
White Distilled Vinegar - Needed to balance out the sweetness from the tomatoes and brown sugar.
Worcestershire Sauce - Just a bit of umami flavor. Find a gluten free option. We love Lea & Perrins. Also, note it does contain garlic and onion. Monash University Food App has tested worcestershire sauce safe at two tablespoons per meal. Substitute a gluten free soy sauce if you are in the elimination phase.
Salt and Black Pepper - Always needed to flavor the beef. Add as much or as little, depending on your personal preference.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.Jump to Recipe
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 in your freezer.
While the hamburger is cooking, 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.
To the skillet, add the tomato paste, ketchup, brown sugar, vinegar, worcestershire sauce, salt, and pepper. Stir until combined.
Simmer over low heat until bubbly, and the tomato paste has a chance to incorporate into the beef.
If you want a sloppier sloppy joe, add ½ cup of low FODMAP beef stock or water while simmering.
In another skillet, melt a tablespoon of butter or a dairy free option over low heat. Once melted, add the hamburger buns, insides facing down. 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 the sloppy joe mixture onto the bun. Top with your favorite toppings and serve immediately.
Sloppy Joe Ingredient Substitutions
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 instead of the red bell pepper. Monash has tested green bell peppers to be safe in a larger quantity than red peppers.
Red Wine Vinegar - If you want less sharp vinegar flavor, swap out the white distilled vinegar for red wine vinegar. Another option would be apple cider vinegar.
BBQ Sauce - Swap out the ketchup for BBQ sauce. This will give the sloppy joe's a smoky BBQ flavor.
Tomato Sauce - If you cannot find a low FODMAP ketchup option, swap it for tomato sauce without garlic or onion listed in the ingredients.
Super Sloppy Joes - Add ½ cup of low FODMAP beef broth to the mixture. This will create a sloppier, sloppy joe sauce.
How to Serve Sloppy Joes
In addition to toasted buttered gluten-free hamburger buns, you can also try:
Sloppy Joe Baked Potatoes - Top a baked russet or a Yukon gold potato. Even a baked sweet potato would be a delicious option! Drizzle with a low FODMAP ketchup, and add a bit of dill relish! This is my favorite way to enjoy a sloppy joe.
Sloppy Joe Loaded Fries - Purchase a bag of frozen 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.
Spicy Sloppy Joes - Want to add a bit of spice to your sloppy joes? Sprinkle red pepper flakes into the meat sauce. Want more spice? Add a few drops of your favorite low FODMAP hot sauce.
Sloppy Joe Leftovers and Freezer Options
Store any leftover sloppy joe's in an airtight container in the refrigerator up to four days. Make a double batch and freeze half in a freezer friendly container and keep store in the freezer for a quick lunch option or dinner option.
It is a perfect pairing and a great meal option. Sloppy joes are also a perfect option for serving at a party. Put the sloppy joe ingredients, make sure you cook the ground beef first, into a slow cooker 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 Low FODMAP Quick and Easy Recipes
Low FODMAP Sloppy Joe's
- 1 pound lean ground beef
- ½ cup Red Pepper Diced
- 1 6 oz Tomato Paste
- ½ cup Ketchup
- 1 Tablespoon Brown Sugar
- 1 Tablespoon White Vinegar
- 1 Tablespoon Worcestershire Sauce
- Salt and Pepper
- Gluten-Free Buns
- Baked Potatoes
- French Fries
- 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 is cooking, 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.
- In 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.