Are you craving a summer classic? These low FODMAP sliders are packed with the fresh summer flavour you’re craving! No BBQ? No problem! Make these tasty treats right in your frying pan!
My husband and I are currently knee-deep in the moving process. So we’ve been experimenting with some creative ways to keep a little fun on the menu, even though half of our dishes are in boxes.
These cute low FODMAP sliders are packed with some of my favourite summer flavours! From a tiny little burger patty to pineapple to coleslaw; these little gems taste like summer on a bun!
One of my favourite things about this recipe is the charred pineapple! It sounds weird, I know. But, trust me, it will rock your socks!
Keep It FODMAP Friendly
These low FODMAP sliders are the summer classic you’ve been waiting for! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, pork! Since pork is a protein, it doesn’t have any FODMAPs. That means you can have as much as you’d like without adding to your FODMAP load.
Heads up! While pork doesn’t have any FODMAPs, it does have a lot of fat. Fat is a general gut irritant and can also trigger IBS symptoms. So if you know greasy or fatty foods trigger you, start with a small portion and see how it goes!
Next up, ketchup! It can be hard to find low FODMAP ketchup since most brands use onion and garlic powder. Fody Foods Co. has a Monash certified ketchup available on their website. According to Monash, Fody’s ketchup is low FODMAP in servings of 1 tbsp (17 g) per sitting. Servings of 4 tbsp (65 g) or more are high in the FODMAP fructan.
Our recipe uses 2 tbsp of ketchup total, which works out to 8.5 g per serving. This is well within Monash’s recommended range.
We’ll also be using apple cider vinegar. According to Monash, apple cider vinegar is low FODMAP in servings of 2 tbsp (42 g) per sitting. Though Monash doesn’t list a maximum serving size. You can read more about these quirky foods here.
Next up, green onions! Monash has determined that the green part of a green onion has no detectible FODMAPs. That means you can adjust the number of green onions in this recipe to your taste without adding anything to your FODMAP load.
Our recipe also calls for pineapple. According to the Monash app, pineapple is low FODMAP in servings of 1 cup (140 g) chopped per sitting. Servings of 1 1/2 cups (200 g) are high in the FODMAP fructan.
We’ll also be using red cabbage. Monash has determined that red cabbage is low FODMAP in servings of 3/4 cup (75 g) per sitting. Servings of 1.5 cups (150 g) or more are high in the FODMAP fructan.
Our recipe uses 1/2 a cup of red cabbage total, which works out to 12.5 g per serving. This is within Monash’s recommended range.
Last but least, buns! Since these sliders are pretty tiny, we’ll be using low FODMAP rolls instead of buns. I’m a huge fan of the sourdough rolls I found at our local farmer’s market!
According to Monash, wheat sourdough bread is low FODMAP in servings of 109 g per sitting. You can also use spelt sourdough, but that is low FODMAP in servings of 52 g, which won’t give you as much bang for your buck!
This recipe was calculated using two wheat sourdough rolls. This works out to 56 g per serving, which is well within Monash’s recommended range. Not sure where to find low FODMAP buns? Check the product section of your Monash app for a list of Monash certified products you can use.
Whose Side Are You On?
Do you see a lot of fructans in this recipe? Don’t panic! Check out the information below to see how many servings of each FODMAP group are in one serving of this recipe (2 sliders). You can learn more about FODMAP stacking and how to avoid it here.
Fructose = 0
Lactose = 0
Fructan = 1.38
GOS = 0.17
Polyol = 0
Want to try these tasty low FODMAP sliders? Don’t forget to PIN THIS RECIPE for later!
Looking for a fun, summer recipe? Try these tasty low FODMAP pork sliders!
- 2 tbsp low FODMAP ketchup
- 1 tsp brown sugar
- 1.5 tbsp apple cider vinegar (divided)
- 8 oz ground pork
- 0.5 cup green onions - green part only (thinly sliced, divided)
- 0.5 tsp salt
- 0.5 tsp pepper
- cooking spray
- 2 pineapple slices (about 1/4" thick, quartered)
- 1 tbsp pineapple juice
- 1 cup red cabbage (shredded)
- 8 low FODMAP sourdough rolls (split in half)
Combine ketchup, brown sugar, and 1/2 tbsp of apple cider vinegar in a small bowl. Set aside.
Put your ground pork, 1/4 cup of green onions, 1/4 tsp of salt, and 1/4 tsp of pepper in a large bowl. Combine the ingredients with your hands (*take off your rings!). Form the meat into 8 equally sized balls and flatten them into thin patties.
Heat your frying pan on high and spray the surface generously with cooking spray. Add your patties and cook them until the underside looks a little charred (about 2-3 minutes). Then flip them over and cook until the meat is cooked through (about 1-2 minutes). Transfer your sliders to a plate and set them aside.
Add the pineapple slices to your frying pan and cook them for 1 minute (you don't need to flip them), then transfer them to a plate.
In a small bowl, combine the cabbage, remaining 1 tbsp of vinegar, pineapple juice, 1/4 tsp of salt and pepper, and the remaining green onions.
Place one spoonful of the ketchup mixture onto the bottom half of each roll. Then add your slider and pineapple, followed by your red cabbage coleslaw. Enjoy!
These quick and easy low FODMAP sliders will be the highlight of your summer! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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