Get ready to fall in love with flavor-packed, Mediterranean-inspired eating! These Low FODMAP Lamb Burgers with Tahini Sauce deliver juicy, herby burgers that shine without a bun, all served on a crunchy, colorful feta herb salad. Bursting with fresh parsley, mint, and dill, plus a creamy, lemony tahini sauce, this dish is a weeknight wonder—proof that keeping things gentle on your gut can still mean eating memorably delicious food. With each bite, you’ll see just how special low FODMAP meals can be.

Ingredients You’ll Need

Low FODMAP Lamb Burgers with Tahini Sauce Recipe - Recipe Image

Ingredients You’ll Need

You don’t need a long grocery list to make Low FODMAP Lamb Burgers with Tahini Sauce—a few fresh Mediterranean staples, plus ground lamb and tahini, are the building blocks of serious flavor. Each ingredient is hand-picked here for both taste and tummy-friendliness, playing a key role in this colorful and satisfying dish.

Ground lamb: The star! Juicy, flavorful and rich, creates an irresistibly meaty burger with tender bite.
Tahini (½ cup): Nutty, creamy, and naturally low FODMAP in small servings; forms the base of the silky sauce.
Lemon juice (¼ cup): Adds brightness and zing to both the dressing and the tahini sauce.
Garlic-Infused Olive Oil (2 tbsp for sauce + 1 tbsp for burger): All the garlicky aroma you crave, minus the FODMAPs!
Warm water (¼–½ cup): Loosens and lightens the tahini for a drizzle-able sauce.
Kosher salt & fresh ground black pepper: These basics unlock the flavors of lamb and brighten the veggies.
Scallions, green parts only (3 tbsp for burgers, 1 cup for salad): Brings a gentle onion flavor, perfect for low FODMAP needs.
Flat leaf parsley (1 tbsp for burgers, ⅓ cup for salad): A fresh, grassy note that feels essential to Greek-inspired cooking.
Fresh mint (1 tsp): Creates a cooling lift that balances the richness of lamb.
Fresh oregano (1 tsp): Underscores those Mediterranean flavors, herbaceous and aromatic.
Ground cumin (½ tsp): Adds extra warmth and earthy depth to the burgers.
Lettuce, shredded (2 cups): Go with Iceberg or Romaine for crunch and FODMAP-friendliness.
Cherry tomatoes, halved (½ pint): Sweet, juicy, and a pop of color for your salad base.
Persian cucumbers, sliced (2): Crisp, mild and oh-so-refreshing in every forkful.
Red bell pepper, cut into strips (½): No FODMAPs detected—plus, adds bold color and sweetness!
Fresh dill (2 tbsp): Fragrant green feathery bits that make your salad sing.
Feta cheese, crumbled (2 oz): Brings creamy texture and tang; just the right accent.
Olives (optional): For a briny kick—use black or green, or skip if you prefer.
Vinaigrette (optional): Dress the salad lightly if you love that extra zing.

How to Make Low FODMAP Lamb Burgers with Tahini Sauce

Step 1: Make the Tahini Sauce

Start by whisking together your tahini, fresh lemon juice, and garlic-infused oil. Slowly add warm water while whisking until you have a creamy, pourable consistency—think just thin enough to drizzle. Taste, season with kosher salt, and set aside. This sauce isn’t just a condiment; it’s the swagger of the Low FODMAP Lamb Burgers with Tahini Sauce!

Step 2: Prepare the Lamb Burger Patties

In a large bowl, combine the ground lamb, green scallion tops, that extra tablespoon of garlic-infused oil, flat-leaf parsley, fresh mint, oregano, and cumin. Add a generous pinch of salt and freshly ground pepper. Mix everything together gently with your hands or a sturdy spoon—just until it’s combined—then form into four even patties. For best results, make a small indentation in the center of each burger so they cook evenly and don’t puff up.

Step 3: Cook the Burgers

Heat up a nonstick or cast iron skillet on medium. Drizzle in a bit more garlic-infused oil to coat the bottom, then add your burger patties. Let them sizzle undisturbed until the outside gets a nice crust and they’re about halfway cooked, then flip and finish to your preferred doneness. These burgers cook up juicy—you’ll smell those herbs and spices!

Step 4: Make the Salad

While the burgers cook, toss your shredded lettuce with the green scallion tops, halved cherry tomatoes, sliced cucumbers, red bell pepper, parsley, dill, and crumbled feta. If you’re feeling a little extra, throw in the optional olives or a splash of vinaigrette. Pile each salad onto a plate, making a bed for the burgers.

Step 5: Assemble and Serve

Nestle a hot lamb burger atop each salad mound, then drizzle generously with the tahini sauce you made earlier (about a quarter cup per portion). Serve your Low FODMAP Lamb Burgers with Tahini Sauce immediately—the flavours and textures will wow you, no bun needed!

How to Serve Low FODMAP Lamb Burgers with Tahini Sauce

Garnishes

Don’t underestimate the power of a thoughtful garnish! Sprinkle extra fresh parsley, dill, or mint right before serving for an aromatic finish. A few reserved feta crumbles or paper-thin lemon zest add a final flourish that feels restaurant-worthy.

Side Dishes

These Low FODMAP Lamb Burgers with Tahini Sauce are already a complete meal, but they pair beautifully with lemony roasted potatoes, grilled eggplant, or a crisp dish of pickled carrots and radishes. For an easy extra, try gluten-free pita wedges or a light quinoa salad.

Creative Ways to Present

Turn these burgers into a party platter! Form mini patties and serve atop individual salad cups for a stunning, sharable appetizer. For picnics, pack each component separately and let everyone build their own bowl—fun, interactive, and keeps everything fresh.

Make Ahead and Storage

Storing Leftovers

If you’ve got extras, store the lamb burgers, salad, and tahini sauce in separate airtight containers in the fridge, up to 3 days. Keeping them separate means the salad stays snappy and the burgers retain their juiciness.

Freezing

Uncooked lamb patties freeze beautifully—just lay them out on a tray to freeze solid, then transfer to freezer bags for up to 2 months. You can also freeze cooked patties if tightly wrapped, though it’s best to make the salad and sauce fresh.

Reheating

To reheat burgers, warm them in a skillet over low heat or briefly in the microwave until heated through. Stir your tahini sauce before using (it may thicken in the fridge; thin with a splash of water if needed). Always serve the salad freshly tossed for best texture.

FAQs

Can I use another ground meat instead of lamb for this recipe?

Absolutely! While lamb brings a unique richness, ground chicken or turkey are both delightful in this recipe. For the full Mediterranean flavor, keep the herbs and spices the same.

Is the feta essential for Low FODMAP Lamb Burgers with Tahini Sauce?

Feta adds a creamy, tangy punch to the salad, but if you’re dairy-free or want to keep it even lighter, feel free to omit it or use a lactose-free alternative that suits your needs.

Can I grill the burgers instead of using a skillet?

Yes, grilling works wonderfully for these burgers! Preheat your grill to medium-high and cook the patties 3–4 minutes per side. That charred exterior is perfection with the tahini sauce and salad.

Is tahini actually low FODMAP?

Great question! According to Monash University, tahini is low FODMAP in servings up to 2 Australian tablespoons (30g) per person. This recipe stretches it out with water and lemon, so you can enjoy the generous drizzle safely.

What makes Low FODMAP Lamb Burgers with Tahini Sauce suitable for gut-friendly eating?

All the ingredients are carefully selected and portioned to be gentle for those following a low FODMAP diet—herbs for big flavor, garlic-infused oil for aroma, and simple, fresh veggies. It’s all about delicious food you can feel good about!

Final Thoughts

If you’ve been craving burger night with a delicious twist, Low FODMAP Lamb Burgers with Tahini Sauce are truly a treat. Between the herby lamb, the creamy sauce, and that crisp, vibrant salad, every bite is a celebration. Give this recipe a try soon—you won’t miss the bun for a second, and your taste buds will thank you!