Gluten free sloppy joe safe for fructose malabsorption

30 Minute Low FODMAP Sloppy Joes

 

It takes a lot of planning to come up with a weekly meal plan to work for a fructose intolerant diet as well as a gluten free diet. Sometimes it’s exhausting with the daily schedules of the family! Even well thought out plans go out out the window from time to time. I have a few recipes, like my low FODMAP sloppy joes, that are safe for my fructose intolerant child and come together quickly. No pre-planning required.

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Here’s a quick pic of the staples.
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Heat 1 Tb or so of garlic infused oil in large skillet until fragrant ( 1-2 minutes) on medium high heat.
Add your ground meat. I used ground beef, but we’ve also used ground turkey.
Brown the meat, breaking up large pieces with a wooden spoon until all browned.
Drain or scoop off any excess fat. I use a really lean beef.
Sprinkle paprika, ground pepper and Tajin over meat and give it quick stir. Tajin is a new find for me (thanks to my sister!) It’s a blend of chilis and lime, that’s quite tasty and not spicy at all.


Add tomato sauce, dextrose and dijon. In this batch, I also added a 1/4 cup of finely minced red pepper to boost the veggie content a bit.

Simmer for 10 minutes or so until all spices meld and meat is tender. If the mixture seems too thick, add a bit of water to thin the sauce.
Spoon meat onto bun and sprinkle with a touch of chopped parsley for freshness and a pop of color.

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We’ll eat these low FODMAP sloppy joes on buns the first night. For leftovers I bake up a few potatoes and scoop out the centers, fill with the sloppy joe meat, top with a bit of grated cheddar, and pop them into the oven to melt the cheese (5-10 min at 350°). Very yummy!

Gluten free sloppy joe safe for fructose malabsorption
Yum! Low FODMAP sloppy joe safe for fructose malabsorption.

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Gluten free sloppy joe safe for fructose malabsorption

30 Minute Low FODMAP Sloppy Joes

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This is a versatile recipe that I use quite often! TQ is a big fan! It can be customized a bit to your family’s taste.

Ingredients

Scale

1 lb ground sirloin

1 TB garlic infused oil

1 tsp smoked paprika

1 tsp Tajin spice, or chili powder

1 small can plain tomato sauce

1/8 cup powdered dextrose (or to taste)

1 TB Dijon or yellow mustard

1/4 cup finely diced red pepper

1/4 cup finely chopped parsley

23 green onion tops

salt and pepper to taste

gluten free buns

Instructions

Heat 1 Tb or so of garlic infused oil in large skillet until fragrant ( 1-2 minutes) on medium high heat.

Add your ground meat. I used ground beef, but ground turkey works nicely too.

Brown the meat, breaking up large pieces with a wooden spoon until all browned.

Drain or scoop off any excess fat. 

Sprinkle paprika, ground pepper and Tajin over meat and give it quick stir. 

Add tomato sauce, dextrose and dijon. You can also add a 1/4 cup of finely minced red pepper to boost the veggie content a bit if you choose.

Simmer for 10 minutes or so until all spices meld and meat is tender. 

If the mixture seems too thick, add a bit of water to thin the sauce.

Spoon meat onto bun and sprinkle with a touch of chopped parsley for freshness and a pop of color.

Enjoy on a bun, or on a baked potato. 

For leftovers: I bake up a few potatoes and scoop out the centers, fill with the sloppy joe meat, top with a bit of grated cheddar – pop them into the oven to melt the cheese (5-10 min at 350°) Very yummy!

  • Author: Karina K.
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3 Comments

    • Hi! I just noticed the recipe card is gone for this. I will have to fix that- sorry about that. In the meantime, I use about an 1/8 of a cup. But, you can adjust it to your liking. We don’t like sloppy joes too sweet.

      • Thank you so much for responding! You’re recipes have been a game changer for me. My husband was diagnosed with fructose malabsorption 6 monthS ago and cooking has been a constant struggle for me. I look forward to the recipe , thanks!

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