If you’re unfamiliar with Bulgogi, it is a classic Korean dish, where thinly sliced beef or pork is marinated in an ultimate sweet and savory, soy-based sauce. These Low FODMAP Bulgogi Tacos hit on those delicious flavors, and are made super easy with ground beef. Throw it in a small tortilla, add on some refreshing quick-pickled cabbage slaw and a creamy Sriracha mayo and you’ve got yourself a divine Asian fusion concoction. It is seriously SO good! Let’s get into it!
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What You’ll Need
Cutting Board & Knife – To prep the cabbage, radish and cilantro (if using), and green onion.
Measuring Cups & Spoons
Medium Bowl & Spoon/Fork – For the cabbage.
Two Small Bowls & Spoons – For mixing the Sriracha mayo and ground beef marinade.
Large Wok and/or Skillet – For heating the tortillas and cooking the ground beef.
Plates – For serving.
About the Ingredients & FODMAP Content
Slaw & Sriracha Mayo Ingredients
Green Cabbage, Red Cabbage & Red Radishes – All are Low FODMAP in 2.65 ounce servings, which is 3/4 cup for cabbage and about 4 red radishes. That places a serving of this recipe well under the FODMAP threshold. Tip: It is best if these are sliced as thin as possible to aid in the pickling process.
Rice Vinegar – 2 tablespoons are Low FODMAP. You can also use white wine vinegar or apple cider vinegar which are also Low FODMAP in 2 tablespoon servings.
Coconut Sugar – Low FODMAP in 1 teaspoon servings. You can substitue this for white sugar or brown sugar which is Low FODMAP in 1/4 cup servings.
Fine Sea Salt – I love using Redmond’s Real Salt which has a slightly sweeter taste than regular table salt. But any salt here will do!
Low FODMAP Mayonnaise – Low FODMAP in 2 tablespoon servings. My favorite Low FODMAP mayo is by Primal Kitchen. They also have a plant-based version that is Low FODMAP. A lower cost option is Hellmann’s mayo, which is the same as Best Foods.
Sriracha – Low FODMAP in 1 teaspoon servings. There is garlic in this but there is such a small amount that it ends up being Low FODMAP! It is moderate FODMAP at 3 teaspoons so do be wary.
Fresh Lime Juice – Low FODMAP at 1 cup servings. We’re only using a spritz here.
Ground Beef Marinade Ingredients
Gluten Free Tamari – Low FODMAP at 2 tablespoon servings. I like to use gluten free tamari over gluten free soy sauce, as tamari has a more robust flavor. I typically buy the one by San-J, which is available on Amazon but can also be found at most grocery stores (in larger cities) these days.
Pure Maple Syrup – Low FODMAP at 2 tablespoons. Be sure that you are using 100% pure maple syrup and not pancake syrup, which is typically made with high FODMAP sweeteners.
Gochugaru – Gochugaru has not technically been tested for FODMAPs so we cannot know the FODMAP content for certain. However, the 1 tablespoon called for in the sauce is split across 4 servings, so you are eating a small amount. Regardless, the gochugaru can be left out and the beef will still be delicious! It is not usually in Bulgogi, but I like to add it for the extra flavor.
Fresh Ginger – Low FODMAP in 1 teaspoon servings. Tip: I keep ginger in the freezer at all times! The skin can be peeled easily by scraping it with the edge of a spoon. I leave it on the counter to thaw for 5-10 minutes before cutting into it. It’s actually easier to cut when a little frozen.
Other Ingredients
Garlic-Infused Olive Oil – If using a store-bought garlic oil, make sure it is actually Low FODMAP! Depending on the manufacturing process, high FODMAP ingredients could end up in the final product. More on that in this article by FODMAP Everyday. My favorite Low FODMAP garlic oil is by Garlic Gold. I like to buy it off of Amazon in bulk for the cheapest per-bottle price (because I go through this stuff like water). But you can also purchase one bottle if you’d like!
Ground Beef – Because this is a protein, there is little to no FODMAPs. Tip: It is best to use a leaner beef here (90%+/10%-) to prevent your taco filling from being too oily and drippy (unless you like it that way of course!). If you are using a fattier beef, you can omit the garlic oil and drain some of the fat after cooking the beef.
Green Onion – Be sure the use the green part only as the white portion is high FODMAP. Tip: If the white segment has roots, place them in water to re-grow another serving of green onion!
Sesame Oil, Sesame Seeds & Cilantro – No FODMAPs in sesame oil since there are no carbs. Sesame seeds are Low FODMAP in 1 tablespoon servings. And cilantro FODMAPs are negligible since we are using very little.
Low FODMAP Street-Sized Tortillas – I like to use street-sized corn tortillas here, heated on a pan. Low FODMAP at 2 tortillas. You can use whichever tortillas agree with you, of course.
Enjoy! <3
If you try my Low FODMAP Bulgogi Tacos, I’d love it if you left me a star rating and comment to let me know how you like them! It makes me so happy when you guys try my recipes, and I’d love to know if you like them as much as I do! You can also snap a photo and tag me on Instagram, @thefodmapfactor. I love to see it!
If you love this recipe, you might also enjoy my Ground Beef Bibimbap which uses the same ground beef recipe, but is served with rice and sauteed veggies. Also seriously delicious!
Low FODMAP Bulgogi Tacos – No Refined Sugar
Ingredients
Quick Pickled Cabbage
- 1 cup thinly sliced green cabbage
- 1 cup thinly sliced red cabbage
- 2-3 thinly sliced small red globe radishes optional
- 3 tablespoons rice vinegar
- 1/2 teaspoon coconut sugar
- 1/4 teaspoon fine sea salt
- ground black pepper to taste
Sriracha Mayo
- 1/4 cup Low FODMAP mayonnaise
- 1-2 teaspoons Sriracha
- dash of maple syrup
- pinch of fine sea salt
- spritz of fresh lime juice
- water to reach desired consistency
Bugolgi Beef
- 2 tablespoons gluten free tamari
- 2 tablespoons pure maple syrup
- 1 tablespoon gochugaru optional
- 1 teaspoon minced fresh ginger
- 1 tablespoon garlic-infused olive oil
- 1 pound ground beef leaner is better ~ 90%/10%
- ground black pepper to taste
- 1/4 cup chopped green onion tips green part only
- 1 teaspoon sesame oil
- 1 teaspoon sesame seeds optional
- chopped cilantro optional
- tortillas of choice
Instructions
Prepare Toppings
- Prepare quick pickled cabbage by combining all ingredients in a medium bowl. Mix thoroughly to distribute vinegar and set aside. While preparing the rest of the recipe, give this a mix every so often (another 2-3 times) to ensure the vinegar is distributed throughout.
- Prepare Sriracha mayo by combining all ingredients in a small bowl. Add water, 1/2 teaspoon at a time, to thin to your desired consistency.
Prepare the Bugolgi Beef
- In a small bowl, combine gluten free tamari, maple syrup, gochugaru if using and minced ginger. Set aside.
- Heat garlic oil in a wok or skillet on high. Once the oil is hot and shimmering, add the ground beef. Once the beef is added, do not touch in order to develop a deeply browned crust, about 2-3 minutes. Flip the beef and repeat on the other side.
- Lower heat to medium high and add the marinade while breaking up the ground beef and mixing. When the beef is almost cooked through, stir in green onion tips and cook until wilted. Turn off heat. Mix in sesame oil and garnish with sesame seeds if using.
Assemble Your Tacos!
- Heat your tortillas. Place a thin layer of the ground beef mixture and top with your preferred amount of pickled cabbage and Sriracha mayo. Enjoy!
Notes
- You can replace the coconut sugar or maple syrup for regular sugar if you are consuming refined sugar.
- Some of my favorite Low FODMAP mayonnaise brands are: Primal Kitchen (Regular & Plant-Based) or Hellmann’s (same as Best Foods).
- Sriracha is Low FODMAP in 1 teaspoon servings.
- Gochugaru (Korean chili powder) has not been tested for FODMAP content, however there is just a small amount between the 4 servings. If you are in the elimination phase, consult with your dietitian on whether consuming Gochugaru makes sense for you, otherwise you can eat to your own personal tolerance. Gochugaru is NOT necessary in this recipe and can be omitted! It’s still delicious without.
- If you are using a store-bought oil, be sure that it is actually Low FODMAP. Not all commercially produced garlic oils are safe! More on that in this article by FODMAP Everyday. My favorite brand to use is by Garlic Gold, which I buy in bulk off of Amazon for the cheapest per-bottle price.
- If you are using a fattier ground beef, feel free to drain the excess oil before adding the marinade (and you can omit the garlic oil). This will lead to less-drippy and a little lighter tacos.
Did you make this recipe?
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