Low FODMAP Teriyaki Burger Sliders
Recipe

Low FODMAP Teriyaki Burger Sliders

Published on Friday, June 14, 2024
by
Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

Savor the Flavor: Low FODMAP Teriyaki Burger Recipe & Tips

Teriyaki burgers are a delicious twist on the classic American burger. The combination of sweet and savory flavors makes this burger recipe a favorite among foodies. The teriyaki sauce, made with soy sauce, brown sugar, and ginger, adds a tangy and zesty flavor to the burger.

Preparing the Teriyaki Burger

With the right ingredients and preparation, making a delicious teriyaki burger is easy. Here are the steps to create a Low FODMAP teriyaki burger that is sure to impress.

Choosing the Right Low FODMAP Ingredients

When choosing ingredients for a Low FODMAP teriyaki burger, it's important to choose those that are low in FODMAPs, especially for the sauce. Ground beef is a great choice for the burger patty, as it is naturally low in FODMAPs. For the bun, gluten-free slider or hamburger buns are good options. If you can’t find gluten-free sliders, you may also use gluten-free hot dog buns cut into smaller sections. Pineapple slices can be used to add a sweet and tangy flavor to the burger.

Making Homemade Low FODMAP Teriyaki Sauce

Making a Low FODMAP teriyaki sauce is easy and only requires a few pantry staples! By combining gluten-free soy sauce, brown sugar, rice vinegar, and ginger, you’ll have a zesty sauce for your burger. This versatile sauce isn't just limited to burgers; you can also use it to flavor stir-fries, marinade for grilled meats, or as a dipping sauce for sushi or spring rolls.

Grilling the Burger and Pineapple

Grilling the burger patties and pineapple rings for these Low FODMAP teriyaki burger sliders infuses them with an irresistible smoky flavor. When grilling the burger patties, remember to handle them gently to maintain their juiciness, and use a meat thermometer to ensure they reach an internal temperature of 160°F for safe consumption. As for the pineapple rings, a quick brush with oil before grilling prevents sticking and encourages caramelization. Aim for grill marks on each side, cooking for about 2-3 minutes per side until they're golden and tender. 

Low FODMAP Side Dishes to Complement Your Burger

To complement the teriyaki burger, try serving it with some Low FODMAP side dishes. Sweet potato fries are a great option as they are low in FODMAPs and add sweetness and crunch to the meal. Alternatively, a side of veggies or a fruit salad can also be a healthy and refreshing addition. For those who prefer something heartier, our Lemon Herb Pasta Salad is made with Low FODMAP ingredients and perfect for bigger gatherings!

Storing Leftover Teriyaki Burgers

If you have any leftover teriyaki burgers, store them in an airtight container in the refrigerator for up to three days. When reheating, make sure to heat them thoroughly to an internal temperature of 165°F to ensure food safety. Enjoy the leftover burgers with some Low FODMAP side dishes for a quick and easy meal.

Frequently Asked Questions

Can I buy a store-bought teriyaki sauce to save time?

Yes, store-bought teriyaki sauce can be used to save time. If using store-bought sauce, be sure to read the label carefully and choose a sauce that does not contain high FODMAP ingredients, such as garlic and onions. Fody Foods makes a No Soy Teriyaki Sauce and Marinade that contains gluten-free tamari, toasted sesame oil, ginger, and Himalayan pink salt. 

What's the best way to cook teriyaki burgers in the oven?

While grilling is the most popular way to cook teriyaki burgers, they can also be cooked in the oven. Preheat the oven to 375°F and place the burgers on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until the internal temperature of the burgers reaches 160°F. For a crispy exterior, broil the burgers for an additional 2-3 minutes.

What side dishes pair well with teriyaki burgers?

Teriyaki burgers pair well with a variety of side dishes. Some popular options include grilled pineapple, sweet potato fries, coleslaw, and edamame. For a lighter option, a side salad with a ginger dressing would also complement the flavors of the teriyaki burger.

[[ recipeID=recipe-8lvnzq0y0, title=Low FODMAP Teriyaki Burger Sliders ]]

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Expert Contributor

Jessie Hulsey

RD, LD

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Low FODMAP Teriyaki Burger Sliders

With a perfect balance of sweet and savory, our Low FODMAP Teriyaki Burger Sliders are grilled to perfection for a mouthwatering twist on a classic favorite!

Servings: 10

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins

Ingredients

Instructions

Ingredients

For the Burgers:

  • 1 pound 93% lean ground beef
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon black pepper
  • 1/4 cup chopped fresh cilantro
  • 1 20 oz. canned pineapple (reserve juice for teriyaki sauce)
  • Gluten-free hamburger buns, for serving

For the Teriyaki Sauce:

  • 1/4 cup reserved pineapple juice from canned pineapple
  • 1/2 cup low-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon brown sugar
  • 2 teaspoons minced fresh ginger
  • 1 tablespoon cornstarch

Optional Toppings:

  • Red onion slices
  • Butter lettuce
  • Additional teriyaki sauce
  • Sesame Seeds, garnish

Instructions

  1. Prepare the teriyaki sauce: In a small saucepan over medium heat, combine 1/4 cup of pineapple juice, soy sauce, rice vinegar, brown sugar, and ginger. Cover and bring the mixture to a boil. Once boiling, remove the lid and cook for 1 minute while stirring constantly. Meanwhile, whisk together cornstarch and 1 tablespoon of water in a separate bowl to create a slurry. When the sauce is boiling, add the slurry and stir to combine. Cook for an additional minute until the sauce thickens slightly. Remove from heat.
  2. In a large mixing bowl, gently combine ground beef, ginger, black pepper, cilantro, and 3 tablespoons of the prepared teriyaki-style sauce. Shape the mixture into 10 even patties and refrigerate for 30 minutes.
  3. Set aside some of the remaining sauce for serving, and reserve the rest for grilling. Preheat the grill to medium-high and lightly oil the grates. Grill the pineapple rings until caramelized and tender, about 3 minutes per side. Grill the burger patties for 3 minutes on the first side, then flip and brush with sauce. Grill for an additional 3 minutes, then flip again and brush the other side with sauce. Continue cooking until the burgers are cooked through, reaching an internal temperature of 160 to 165 degrees F, about 10 minutes total. Remove the burgers to a plate, cover, and let rest for 5 minutes. Optionally, grill the buns.
  4. Serve the burgers in the buns, brushed with the reserved sauce, and topped with grilled pineapple and any additional desired toppings such as lettuce, red onions, or cheese. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 10

Amount Per Serving
Calories 202
% Daily Value*
Total Fat 5.7g 8%
Saturated Fat 1.2g 6%
Trans Fat 0g
Sodium 663.8mg 27%
Total Carbohydrate 23.4g 7%
Dietary Fiber 2.3g 9%
Sugars 6.8g
Protein 12.6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

No grill? No problem! You can cook the burger patties in a preheated skillet or grill pan over medium-high heat for about 3-4 minutes per side, or until cooked through. Adjust cooking time as needed based on the thickness of the patties. You may also bake in the oven at 375°F for 15-20 minutes. 


If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on a skillet until warmed through.