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Low FODMAP Wet Burrito Bowls (Gluten-Free, Lactose-Free)

  • Author: Gail
  • Total Time: 1 hour
  • Yield: 4 servings 1x


Inspired by the popular Tex-Mex wet burrito found at certain restaurants in the United States (mostly in my home state of Michigan), these Low FODMAP Wet Burrito Bowls bring the same incredible flavor and deliciousness of wet burritos, even without the tortilla. Low FODMAP, gluten-free and lactose-free.


Units Scale


  • 1 head iceberg lettuce, shredded (about 6 cups)
  • 1 cup common tomatoes, chopped*
  • 1 cup scallions, dark green parts only, chopped

Low FODMAP Wet Burrito Meat:

  • 1 pound ground beef
  • 2 tablespoons garlic-infused olive oil
  • 1/2 cup leek, dark green leaves only, finely chopped
  • 1 jalapeño, finely chopped
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano leaves
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1/4 cup water

Additional Topping Options:

  • 1 cup marble cheese, shredded, lactose-free if needed
  • 1 cup low FODMAP salsa, homemade or store-bought
  • 1/2 cup sour cream, lactose-free if needed


  1. Make the refried beans and enchilada sauce: Preferably the night before: make a full batch of low FODMAP refried beans and a half batch of low FODMAP red enchilada sauce, cool, store in an airtight container, and refrigerate. Reheat in the microwave, covered, when you’re ready to assemble the bowls the next day. If making the day-of, cover and set aside to keep warm. The beans and sauce may require reheating prior to serving the bowls.
  2. Prepare produce and cheese: Chop produce ingredients and shred the cheese, keeping them separate until you’re ready to assemble the bowls.
  3. Prepare the meat: Place a large skillet on medium heat on the stove top. Once hot, add ground beef, breaking up the meat with a spatula, and cook until brown, about 5 minutes. Drain fat from the skillet and place the skillet back on the stovetop.
  4. Add garlic-infused olive oil, chopped leeks and jalapeno to the skillet, combine with the meat using a spatula, and sauté until softened, about 3 minutes.
  5. Reduce heat to low. Add seasonings: chili powder, cumin, oregano, salt and pepper and ¼ cup water and stir until the meat is evenly coated in seasonings. Sauté on low heat for 4-5 minutes, stirring occasionally. Remove skillet from heat.
  6. Assemble the bowls: Before assembling, check the heat level of the refried beans and enchilada sauce and reheat if necessary. Then, to assemble, add iceberg lettuce to the bottom of 4 serving bowls (about 1.5 cups in each). Add refried beans, common tomatoes, scallions, and meat on top of the lettuce. Top with shredded cheese, low FODMAP salsa, sour cream, and enchilada sauce as desired. Optionally, eat with gluten-free tortilla chips.


  • For the most delicious bite, mix all of the components together once in the serving bowls. It doesn't look pretty anymore but tastes amazing. 
  • Spicy food warning: although the ingredients in this recipe are low in FODMAPs and this recipe is only mildly spicy, some people with IBS have trouble with spicy food regardless of its FODMAP content. Talk to your doctor or dietician with concerns before making this recipe.
  • *Previously listed as FODMAP-free by Monash University, common tomatoes have been recently retested by Monash University for FODMAPs and are now listed as low FODMAP in servings of up to ½ of a tomato or 65 grams.
  • Cooking times include the times to create all of the components in this recipe, including the low FODMAP refried beans and Low FODMAP red enchilada sauce in addition to the rest of the Low FODMAP wet burrito bowl.
  • Nutritional information below is an estimate reflecting the bowl in its entirety, including information for the low FODMAP refried beans and the low FODMAP enchilada sauce in addition to what's in this recipe card for the remaining components of the bowl.
  • Prep Time: 25 minutes
  • Cook Time: 35 minutes
  • Category: Salads & Bowls
  • Method: Stovetop
  • Cuisine: Tex-Mex

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