Low FODMAP Vegie Burgers

Posted by on Dec 10, 2013 in featured, Recipes, Vegetarian | 17 comments

Low FODMAP Vegie Burgers

I think I might have just eaten the best Vegie Burger I can remember tasting.  Fresh, flavourful, satisfying.  I know calling anything “the best” sets expectations high, and maybe I shouldn’t go there.  But I can’t remember even seeing a vegie burger that is also low FODMAP.  So, I am pleased with my Vegie Burger and I hope you enjoy it too.

This all came about when I was handed the job of coordinating the catering for my Flynn’s year-6 graduation.  Our school likes to put on a special night of celebration for our finishing students and their teachers who have nurtured them over the last 7 years.  The graduation takes place over dinner time, but I have heard the kids don’t tend to eat much; all the excitement I guess.  So I set out to plan a menu that offered a decent meal but wouldn’t result in too much waste, and had to be fun too!

With my small budget, 30 minute meal time, and dietary considerations (vegetarian, gluten free, low FODMAP etc) in mind, I have chosen to serve sliders and fries, with an ice cream dessert bar.  Surely we can’t go wrong with that!  My butcher is kindly making 50 beef and 50 chicken patties without gluten, onion or garlic, to cook on the barbeque.  The Vegie Burgers, however, have been up to me.



I had a look at a few recipes to start, but as you can imagine most had onion, chickpeas, lentils, beans or soy in them, all ingredients I needed to avoid.  I have been playing around with ways to replace chickpeas in dips, and have found that baked parsnip and zucchini blended with soaked almonds works well.  I combined this chickpea substitute with protein-rich quinoa and sautéed carrot, pumpkin and spinach to make the burger mix.  With some herbs, spice, quinoa flour and egg to bind, the burgers took shape.



I have a handy Tupperware burger press which makes shaping simple.  I let the burger sit in the fridge overnight, and this allowed the quinoa flour to absorb some moisture and bind the mixture.  Today I pan-fried the first Vegie Burger in a little olive oil until the outside was golden and crispy.  With my favourite spelt bread, baby spinach, tomato, cheddar and a little basil aioli I had in the fridge, I was ready to taste test. YU-UM :)




Low FODMAP Vegie Burgers

makes 4-6

I used a tri-coloured mix of quinoa for the visual interest.  I cooked 1 cup of well-rinsed quinoa using the absorption method as per the package directions.  After measuring out the amount I needed for the burgers, I put the leftover cooked quinoa in the freezer for another time.


50g blanched almonds
1 parsnip (150g), peeled
60g zucchini, peeled if you like
2 teaspoons olive oil
½ teaspoon ground cumin
2/3 cup (120g) cooked quinoa
1 medium carrot, grated
80g Jap pumpkin, grated
1 cup (40g) baby spinach, finely chopped
1 tablespoon finely chopped fresh parsley
½ teaspoon dried chives (you could use fresh)
salt to taste
1 egg, lightly beaten
1 tablespoon quinoa flour, plus extra for dusting


Place almonds in a cup or bowl and cover with boiling water.  Set aside to soak for at least 30 minutes, or soak in cold water overnight.

Preheat oven to 180°C.  Line a tray with baking paper.  Chop the parsnip and zucchini into 2cm pieces and toss with the cumin and olive oil on the prepared tray.  Cook in the oven 20-25 minutes until tender.  Cool.

Drain almonds and blend with the parsnip and zucchini in a food processor until finely chopped, adding a few teaspoons of water to help; it should be a crumbly-to-thick paste still with some texture.

Heat garlic oil in a fry pan over medium heat.  Add carrot and pumpkin and cook gently without browning for 5-10 minutes, or until tender.  Add the spinach and cook another minute until wilted.  Transfer mixture to a large bowl and cool.

Add almond mixture, quinoa and herbs to the cooled vegetables.  Mix well and taste, adding salt to your liking.  Add egg and quinoa flour, stirring well.  Shape into 4-6 patties, depending on the size you like, dusting the patties with a little quinoa flour to make them easier to handle.  Place in a container or on a plate in a single layer, cover with lid or plastic wrap, and place in the fridge for 1 hour or overnight.

Heat a little oil in a fry pan or on a barbeque over medium heat.  Cook vegie burgers gently until golden on both sides and hot in the centre.  Enjoy with your favourite bread and salad fillings.


PS:  Have you seen the video from the Monash Lecture yet?

“Beating the Bloat – the FODMAP diet and Irritable Bowel Syndrome”



  1. Natalie, These veggie burgers look wonderful. I have not found any that meet my FODMAP requirements so I am thrilled you have posted these. I can not wait to try them out. I’m not very good at converting measurements and quantities, so hopefully, I get the right amounts of ingredients. Many thanks!
    I’ll check out the video also.

  2. Hi Natalie, Yes!! These look and sound totally yummy. Have you thought of doing a small
    Fodmaps cooking class (which state are you based in)?

  3. well done Natalie! I wish I could try, however I have the curse of a strong reaction to quinoa (stomach cramps worse than any FODMAP associated IBS….eek!)

  4. Hi Nat.
    Monash only recommends 12g of almonds as safe. Can you think of another nut that would be suitable?
    Macadamias and peanuts look safe at that quantity.

    • Hi Jac,
      The 50g of almonds would still be within the Monash recommendation. If you’re still concerned then feel free to reduce the amount. And yes, try other nuts as you like. Macadamia would be nice, even better with some of our native spices… even sunflower seeds would be tasty.
      Have fun with it and let us know what you try :)

  5. Sorry to hear that, Ruth. I love quinoa.
    If you’re ok with corn, maybe try corn cous cous, or some rice (brown or white as you like) that has been lightly blitzed in a food processor. Let us know if you try something.
    Cheers, Nat

  6. This is great Natalie. I’ll definitely test out this recipe for the vegetarians in my life. Any suggestions on how to make a ‘vegan’ version? My son is Vegan and I’m Fodmap……Thanks Lisa

    • Lisa, you could try either using egg replacer powder (you can buy it at most supermarkets and health food stores, orgran make one) or whizz up 1 Tbsp flax or chia seeds with 2 Tbsp water in a blender to replace 1 egg :) Depends on your tolerance of those 2 things though.

    • First of all, thank you so much for this recipe Natalie! They were a huge success! LISA, I’m also vegan so I substituted the egg by mixing 1 TBS Flaxseed Meal with 3 TBS of water.

  7. These look great Natalie. I’ll be giving them a try over the Christmas break.
    I’d like to share my solution for gluten-free hamburger buns. I have discovered Laucke bread mix at Coles supermarkets. It has instructions for a variety of bread styles on the packet. I followed the directions for their dinner rolls, but used my individual pie tins (8cm diameter) instead. The result was a soft-to-the-bite bun, but firm enough to hold a patty without disintegrating. They also froze very well.

  8. Natalie thank you so much for the vegie burger so easy to make. Looking forward to more recipe’s in 2014. Christine

  9. fantastic sounding recipe, not sure I can find that pumpkin in the UK, would butternut squash (or other) work just as well?

  10. fantastic sounding recipe, not sure I can find that pumpkin in the UK, would butternut squash (or other) work just as well? The video is great too, thanks for the link.

    • Hi Elaine, pretty sure butternut squash is the same as butternut pumpkin, which would work in this recipe. Just keep in mind butternut pumpkin/squash should be limited to approximately 1/4 cup (30g) per serve due to moderate FODMAP content (mannitol and GOS).

  11. Made these last night and they were thoroughly enjoyed by hubby and I – the 12 year old was away so couldn’t get his opinion. I cooked mine in the oven with a smattering of sesame seeds. Brilliant.

  12. You have no idea how long I’ve tried to hunt down a low FODMAP veggie burger recipe! I can’t wait to try these, thanks for the recipe Natalie!

  13. Yum sounding recipe. Many thanks for including the video lecture. Very interesting indeed.

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