Low-FODMAP Slow-Cooker Sloppy Joes; Gluten-free, Dairy-free, No Onion or Garlic!

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Sloppy, saucy, tasty and messy.  Sloppy Joes are such a great meal for the whole family to enjoy.

I don’t know how I didn’t have a low-FODMAP Sloppy Joe recipe on my blog until now!

All of you loyal FODMAPpers know that I adore using my slow cooker (crock pot) for low-FODMAP slow cooker recipes.  I find the slow simmer makes sauces taste so heavenly, and you can’t beat the hands-off prep time.

Like my low-FODMAP Chili recipe, this low-FODMAP Sloppy Joe sauce tastes even better after a day in the refrigerator!  Make extra and it freezes beautifully too.

Enjoy this low-FODMAP Sloppy Joe recipe with low-FODMAP Bread, low-FODMAP Rolls or your preferred gluten-free buns (I like UDIs classic buns for a store-bought variety).

You may also love my:

Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Low-FODMAP Slow-Cooker Sloppy Joes; Gluten-free, Dairy-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves 4

Prep time 15 min

Passive Cook time 2-3 hours on low

Total time: About 2.5 hours

Equipment: 5 or 6 quart slow-cooker


  • 1 pound lean ground beef, turkey, chicken, or pork (I used lean ground sirloin)
  • 1/2 cup (56 g, 2 ounces) diced green bell pepper
    • 75 g is one low-FODMAP serving
    • This is about ½ a medium pepper
  • 2 tablespoons garlic infused olive oil
    • Infused oils contain flavor but NO FODMAPs!  Perfect to enjoy your fave flavors
    • See my low-FODMAP recipe swap blog for tips on shopping for this addition
    • Feel free to substitute plain olive oil if you are allergic to this spice
  • 2 tablespoons green scallion tips or chives
    • The green scallion tips do not contain FODMAPS, but avoid the bulb of this vegetable
    • Chives are a similar tasting herb that are free of FODMAPs if you need to substitute
  • 1/2 can (3 ounces, 6 tbsp) tomato paste
    • 2 tbsp is one low-FODMAP serving
  • 3 tbsp light brown sugar (adjust to taste, use less if you prefer a less sweet sauce)
  • 1 tbsp yellow mustard (or Dijon)
    • 1 tbsp is one low-FODMAP serving
  • 2 tsp red wine vinegar
    • 2 tbsp is one low-FODMAP serving
  • 2 tsp Worcestershire sauce
    • 2 tbsp is one low-FODMAP serving
    • If possible, select a brand without onion or garlic
  • 1 cup low-FODMAP beef broth, prepared
  • 1/4 tsp each of salt and pepper, and to taste
  • 4 low-FODMAP, gluten-free buns, for serving (see my low-FODMAP Grocery shopping blog for some options)
    • I used Udi’s sandwich buns


  • Set a large saucepan over medium-low heat
  • Add the infused olive oil, once shimmering add the scallion tips
  • Sauté for a couple of minutes and then add in the bell pepper
  • Once the pepper is ‘crisp tender’ (about 3 minutes), add your lean ground beef or other protein choice, and cook until browned through (about 7-10 minutes, you may cover while cooking if desired)
  • While beef is cooking, to the slow cooker, add the tomato paste, brown sugar, mustard, red wine vinegar, Worcestershire sauce, broth, black pepper and salt and stir to combine
  • When beef is done, if there is a lot of grease, drain it from the meat and discard it
  • Transfer beef to your slow cooker with the remaining ingredients and stir well to combine
  • Cover and cook on low for 2-3 hours, stirring occasionally
  • Taste and adjust any seasonings (salt, pepper, sugar)
  • Serve with your choice of low-FODMAP buns
    • Hint: *For best flavor, butter or oil both sides of the buns and toast on a hot griddle or in a large skillet over medium high heat prior to serving
  • This goes perfectly with low-FODMAP Pickles and plain potato chips!

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Comments Rating 5 (4 reviews)

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