This is not your average low FODMAP burger, it’s better because this low FODMAP low FODMAP burger is a copycat Big Mac burger. That’s right, you can upgrade your burgers and make McDonald’s low FODMAP at home.
The secret to upgrading this regular low FODMAP burger to a low FODMAP big mac is the secret sauce. Here’s everything we’re going to cover today:
The Original Big Mac Ingredients & FODMAP Notes
Low FODMAP fast food is hard to come by because a lot of ingredients like onion, garlic, wheat, dairy, sweeteners and additives are not on the list of foods on the low FODMAP diet. In fact, a lot of them are high FODMAP.
For example, this is the list of ingredients in a Big Mac according to McDonalds:
- Big Mac Bun: Made from enriched wheat.
- 100% Beef Patty: Seasoned with salt and pepper. Meat is a protein and has zero FODMAPs.
- Shredded lettuce
- Big Mac Sauce: which has a long list of ingredients but includes high FODMAP ingredients like high fructose corn syrup, onion powder, garlic powder, etc.
- Pasteurized Process American Cheese: The FIG App states that cheesed like this or Kraft singles were not tested specifically but 1-2 slices of Kraft singles may be compatible with the low FODMAP diet. These products do contain high levels of lactose and may be high FODMAP.
- Pickle Slices: Okay unless pickled with onion and garlic. FODMAPs are water soluble so the onion and garlic FODMAPs would transfer into the pickling liquid and affect the FODMAP levels of the pickle.
- Onions: A big red flag for people with IBS.
We’ve got all the ingredients down, so let’s make our own low FODMAP burger at home.
Low FODMAP Burger Ingredients & FODMAPs
Swap out the high FODMAP ingredients in a big mac for low FODMAP options and enjoy your pick of low FODMAP burgers at home. All information stated below about low FODMAP serving size is based on Monash University’s research.
Low FODMAP Burger Buns
Choose certified low FODMAP burger buns or gluten free burger buns instead. I’m using Schär’s gluten free low FODMAP hamburger buns. Are gluten free burger buns low FODMAP? No. Not all gluten-free breads are low FODMAP.
Not sure how to choose the right low FODMAP bread at your local grocer? Here’s a helpful recipe all about low FODMAP bread filled with low FODMAP bread options to choose from:
Iceberg, romain or butter lettuce contains trace amounts of FODMAPs. You can enjoy this ingredient according to your appetite. The recommended serving size is 75 grams or 1 cup.
Processed cheddar cheese is high in lactose. It hasn’t been officially tested but should be avoided in the elimination phase. I recommend using aged hard cheeses or ‘real’ cheddar which is low FODMAP serving size at 40 grams.
The last thing that goes in a big mac is the ‘secret’ big mac sauce. That deserves its own section.
How To Make Copycat Big Mac Sauce
What goes in a big mac sauce you ask? According to McDonalds: “Soybean Oil, Sweet Relish (diced Pickles, Sugar, High Fructose Corn Syrup, Distilled Vinegar, Salt, Corn Syrup, Xanthan Gum, Calcium Chloride, Spice Extractives), Water, Egg Yolks, Distilled Vinegar, Spices, Onion Powder, Salt, Propylene Glycol Alginate, Garlic Powder, Vegetable Protein (hydrolyzed Corn, Soy And Wheat), Sugar, Caramel Color, Turmeric, Extractives Of Paprika, Soy Lecithin.”
Some of the ingredients in that list like high fructose corn syrup, onion powder and garlic powder are high FODMAP:
Essentially, it’s an oil based mayonnaise that’s been thickened, sweetened, flavored with spices and a whole bunch of preservatives. We’re going to make a simple homemade version with:
- Mayonnaise: Is mayo low FODMAP? Yes, mayo is low FODMAP at 2 tablespoons or 40 grams. Make sure to double check the ingredient list to avoid mayonnaise flavored with garlic or onion powder.
- Mustard: Mustard like dijon is low FODMAP at 1 tablespoon or 23 grams. Make sure mustards are not flavored with onion or garlic powder.
- Ketchup: The serving size of ketchup in the US is low FODMAP in varying amounts depending on the type of ketchup. Monash University tested regular ketchup in the US made with high fructose corn syrup and found it to be low FODMAP at 2 teaspoons or 13 grams.
Need more information about condiments and FODMAPs? Here’s a helpful article:
- Chopped sweet pickles: Pickles are low FODMAP as long as they’re pickled without onions and garlic.
- Vinegar: Distilled white vinegar has a single low FODMAP serving. Read this article about different vinegars and FODMAP levels if you’re substituting white vinegar with another kind of vinegar.
- Salt: Swap out regular salt for the first low FODMAP garlic salt on the market to add some garlic flavor to your sauce.
Measure out all the ingredients for the sauce and mix it together. I chopped up pickles instead of relish because I couldn’t find low FODMAP relish.
Tips For Eating Out & Burger Orders
Can I eat burgers on low Fodmap diet? Yes but unless you’re making it yourself, you need to be careful of the wheat content in the bun or limit the intake of the burger bun. Keep it simple with tomatoes, lettuce and a slice of cheese if you can tolerate it.
Skip the pickles, onions, and special sauces. Stick with regular mustard, ketchup or mayo.
Vegan Low FODMAP Burger Option
Following a vegan or vegetarian IBS low FODMAP diet plan? Then you have probably looked up questions like, “Are Beyond Meat low FODMAP?” or “Is plant-based meat low FODMAP?”
Beyond Meat is probably the most popular plant based meat out there. The base of beyond meat’s burgers is pea protein. Unlike other legumes, green peas are low FODMAP and plant based protein like pea protein was lab tested by Monash and FODMAP Friendly.
Both certified it low FODMAP. So, in theory it should be low FODMAP but peas can cause bloating and trigger IBS symptoms for some . I personally can’t tolerate beyond meat but you might be different!
That’s the end of this low FODMAP burger recipe post, folks. I hope you treat yourself to this low FODMAP big mac burger at home. Let me know what you think of this recipe and if you’d like to see more low FODMAP copycat recipes like this.
Low FODMAP Burger: Copycat Big Mac Sauce Recipe
Make this delicious low FODMAP burger with a copycat Big Mac sauce that's FODMAP free!
- 400 grams (0.8 lb) lean minced meat
- A pinch of salt and pepper
- 6 gluten free or low FODMAP certified burger buns
- Iceberg lettuce
- 2 slices of cheddar
- optional: slices of pickles
- Copycat Big Mac Sauce:
- 1/2 cup mayonnaise
- 1 1/2 tbs relish or chopped sweet pickles *check ingredients to avoid garlic and onions
- 1/2 tbs mustard
- 1 tbs ketchup
- 1 tbs apple cider vinegar (or regular white vinegar)
- 1/4 tsp salt (or garlic salt)
Cut the burger buns in half.
I like to toast my burger buns in the oven for 3 minutes at 180C or 356F.
Mix the minced meat with salt and any other spices you like. Divide the meat in four and shape it into patties.
Heat a pan with some oil on medium heat and cook the burgers for 2-3 minutes each side or until done on both sides.
Slice the iceberg lettuce thinly.
Mix all the ingredients for the sauce together.
Regular Big Mac
Assemble the burger by placing a generous teaspoon of sauce on the bottom bun, followed by lettuce, a slice of cheese and a burger patty.
Add another bottom bun and repeat the order of ingredients above and top with the bun.
Single meat patty:
Assemble the burger by placing generous teaspoon of sauce on the bottom and top of the burger bun, followed by lettuce, a slice of cheese and a burger patty.