One base, five dinners
Most ground beef recipes start with onion and garlic, which puts them off limits on the elimination phase. This skillet base replaces both with garlic-infused oil, finely diced carrot and bell pepper for sweetness, and a savoury spice blend. Once the base is made you can send it in five different directions, which is why it earns a place in every low FODMAP meal-prep rotation.
The whole thing cooks in one pan in about 25 minutes and freezes well, so a double batch covers several weeknights.
Ingredient notes
- Ground beef - plain minced beef contains no FODMAPs. Avoid pre-seasoned mince and beef sausage meat, which almost always contain onion and garlic powder.
- Tomato paste - 2 tbsp is within the tested low FODMAP serve. Do not swap in a jarred pasta sauce unless it is certified.
- Bell pepper - red pepper is low FODMAP at 75 g per serve. Larger amounts add excess fructose.
- Zucchini - stay at about 65 to 75 g per serve.
- Stock - only certified low FODMAP stock. Standard cubes are onion-based.
Instructions
- Heat the oil. Set a large skillet over medium-high heat with the garlic-infused oil.
- Soften the vegetables. Add carrot and bell pepper with a pinch of the salt and cook 4 minutes until they start to soften and smell sweet.
- Brown the beef. Push the vegetables to one side, add the beef and press it flat. Leave it undisturbed for 3 minutes so it browns properly, then break it up with a wooden spoon and cook a further 4 minutes until no pink remains. Browning is where the flavour comes from - do not rush this.
- Bloom the spices. Stir in the remaining salt, cumin, oregano and smoked paprika and cook 45 seconds until fragrant.
- Add tomato paste and fry it for 1 minute so it darkens slightly and loses its raw edge.
- Add zucchini and liquid. Pour in the water or stock, add the zucchini, scrape the base of the pan and simmer 6 to 8 minutes until the mixture is glossy and just moist, not soupy.
- Finish. Off the heat, stir through parsley and spring onion tips. Taste and add more salt or a squeeze of lemon if it needs lift.
Five ways to serve it
| Variation | Add to the base | Serve with |
|---|---|---|
| Taco bowls | extra cumin, pinch chilli, lime juice | white rice, lettuce, lactose-free cheese |
| Bolognese | 200 g canned chopped tomatoes, simmer 10 min | gluten-free pasta |
| Rice bowls | 1 tbsp tamari, 1 tsp maple syrup | jasmine rice, cucumber, carrot ribbons |
| Shepherd style bake | 1 tsp cornflour slurry to thicken | mashed potato lid, baked 20 min at 200C |
| Lettuce cups | lime, extra herbs, chopped peanuts | butter lettuce leaves |
Portion guidance per serve
| Ingredient | Serve in this recipe | Monash low FODMAP guide |
|---|---|---|
| Ground beef | 125 g | no limit, FODMAP free |
| Red bell pepper | about 19 g | up to 75 g |
| Zucchini | about 38 g | up to 65 g |
| Carrot | about 20 g | green light |
| Tomato paste | 1/2 tbsp | up to 2 tbsp |
Because every vegetable sits comfortably under its threshold, this recipe is safe to eat as a full portion during the elimination phase.
Troubleshooting
- Greasy result? Use leaner mince, or tip off the fat after browning before you add the spices.
- Grey rather than browned? The pan was crowded or too cool. Cook in two batches in a wider pan.
- Bland without onion? Push the browning further, fry the tomato paste properly and finish with acid - lemon or lime wakes the whole pan up.
- Watery? Simmer uncovered for a few more minutes so the liquid reduces.
- Too rich? Serve with plain rice and something fresh and crunchy such as cucumber.
Storage and freezing
Refrigerate for up to 3 days in a sealed container. Freeze in flat portions for up to 3 months; thaw overnight and reheat in a pan with a splash of water. If you plan to freeze it, leave out the fresh herbs and add them after reheating so they stay bright.
FAQs
Is ground beef low FODMAP? Yes, plain ground beef has no FODMAPs. Seasoned or pre-marinated mince usually contains onion and garlic powder and should be avoided.
Can I use taco seasoning? Only a garlic-free and onion-free blend. Standard packets are built on both.
Can I use canned tomatoes? Yes, up to about 100 g per serve of plain canned chopped tomatoes.
Is beef stock allowed? Only a certified low FODMAP stock. Otherwise use water plus extra spices and salt.
Can I make it in advance for lunches? Yes. Portion into containers with rice and a low FODMAP vegetable for grab-and-go lunches.
Keep going
- Low FODMAP Meal Prep for a full batch-cook plan
- Low FODMAP Lunch Box to pack the leftovers
- Low FODMAP Chicken Thighs for another one-pan dinner
- Low FODMAP Lunch Ideas for 30 more ideas
- Low FODMAP Recipes Hub to browse every category
This article is for general information only and is not medical advice. Speak with your doctor or a FODMAP-trained dietitian before changing your diet.
