A low FODMAP millet burger on a pita bread with lettuce and tomato

Low FODMAP millet burgers with cheese and vegetables

Millet is becoming my new favourite. You can make so many different things with it. It is perfect to add to a salad to make it a full meal, but I also made millet falafel with it once.

Because millet gets very soft when you boil it you can easily shape it into different forms and therefore I thought it would be nice to make vegetarian millet burgers with it.

It turned out very well! I used about 150 g millet and because millet increases in volume a lot while cooking it became a big portion.

Therefore, I decided to make 10 millet burgers and freeze part of them for later. It takes a bit of time to make them and therefore it is nice that you can make a big portion at once.

I ate the millet burgers with a spelt pita bread made of sieved spelt flour. Sieved spelt flour is low FODMAP.

Three low FODMAP millet burgers on leaves of lettuce

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Een low FODMAP gierstburger met sla en tomaat op een pitabroodje

Low FODMAP millet burgers with cheese and vegetables

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  • Author: Karlijn
  • Total Time: 40 mins
  • Servings: 10 1x


Delicious vegetarian millet burgers! A healthy burger for a meat-free day, also gluten-free, lactose-free and low FODMAP! Made with cheese and veggies!


  • 150 g millet groats
  • 100 g zucchini
  • ½ red bell pepper
  • 100 g grated cheese
  • 1 egg
  • A bit of gluten free flour
  • A stock cube (check the ingredients to make sure there is no onion or garlic in it)
  • Pepper, salt and parsley


  1. Boil the millet groats with a stock cube in a large layer of water for about 20 minutes until the millet is cooked. Drain it well.
  2. In the meantime cut the zucchini and the bell pepper in small pieces. Put these in a bowl together with the egg and the cheese. Flavour it with some salt, pepper and parsley.
  3. Add the millet groats and mix everything together with your hands. If the mixture is still too wet you can add some gluten free flour.
  4. Shape the mixture into 10 burgers with your hands and put them on a plate.
  5. Put some gluten free flour on another plate and dip the burgers into this with both sides.
  6. Heat some oil in a pan and bake the burgers for about five minutes until they are lightly browned on both sides.
  7. You can eat the burgers on a bun (or like I did on a pita bread) with some lettuce and tomato, but it is also nice to eat them without a bun with some vegetables and potatoes on the side.
  • Prep Time: 20 mins
  • Cook Time: 20 mins
Three low FODMAP millet burgers

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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  • Claire Wroe says:

    Thanks for this recipe! I am interested in ancient grains and had some millet and roast vegetables left over. We are vegan so I substituted the egg and cheese with tofu and nutritional yeast, which I mixed with the veg in a blender, then followed your recipe. The result was delicious! Perfect served with a mixed salad on a hot day.

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