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Two short round burritos on a white plate. One of the burritos is sliced in half and shows a colourful interior filled with rice, ground meat, yellow and red veggies and cooked green leafy veg. The background is wooden.
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5 from 1 vote

Low FODMAP Meal Prep Burritos (Freezer Friendly!)

Made with lean ground beef, butternut squash, and pre-made rice, these low FODMAP burritos are both quick to make and good for you! A terrific lunch or dinner recipe for low FODMAP meal prep, the burritos freeze and reheat exceptionally well, saving you precious time down the road.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Servings: 6
Author: Marlee Hamilton

Ingredients

  • 2 cups of pre-made rice, or other grain of choice
  • 2 tbsp canola oil
  • One small butternut squash, chopped (no more than ¼ cup in each burrito for Low FODMAP)
  • 1 orange pepper, chopped
  • 1 green pepper, chopped
  • 3 leaves of kale, chopped fine
  • 500 grams lean ground beef
  • 1 tbsp chilli powder
  • 2 tsp paprika
  • 1 tsp cumin
  • ¼ tsp black pepper
  • 2 tbsp low-sodium soy sauce
  • 3 green onion, chopped (Include only the green parts for Low FODMAP)
  • 2 cups grated cheese (such as cheddar or mozzarella)
  • 6 wraps (if Low FODMAP, we use the rice-based wraps as they fold nicely)

Instructions

  • If do not have leftover rice, follow instructions on packaging to make 2 cups of cooked rice.
  • Line baking sheet with tin foil and preheat oven to 350 degrees F.
  • Peel butternut squash. Dice butternut squash, green and orange pepper and place on lined baking sheet trying to keep the squash separate.
  • Add 2 tbsp. of canola oil and mix so that all food is lightly coated.
  • Roast in the oven for 10 minutes.
  • Finely chop kale and add to the veggie pan and roast for an additional 5 minutes watching carefully not to burn kale. Remove pan from oven and set aside.
  • While veggies are roasting, warm a frying pan on medium heat and cook ground beef until no longer pink.
  • Chop green onions (use only the green parts for Low FODMAP) and add to the ground beef.
  • Assemble taco spices by sprinkling chilli powder, paprika, cumin, and black pepper on the ground beef.
  • Once ground beef is cooked through turn off frying pan, add soy sauce and stir.
  • Assemble the burritos by placing a small amount of squash, pepper, kale, beef, and grated cheese in the center of each burrito. Roll up burrito by tightly folding over two sides of the wrap, grabbing the front part of the wrap closest to you and pulling it all the way over to the other side to close off the wrap. Before completely closing, line the final flap with a layer of cheese and squeeze closed. Once the cheese melts in the oven, this will serve as “glue” to hold the burrito together.
  • To serve, assemble burritos in a covered oven safe pan, or wrap individually in tin foil. Bake for 15 minutes until the cheese melts and tortilla is warmed. (*If you are not eating right away, simply wrap each burrito individually in tin foil and store in fridge or freezer for later)

Notes

Low FODMAP Tips:
  • To keep this recipe Low FODMAP, assure that the maximum portion of butternut squash per burrito is ¼ cup
  • only the green parts of the green onion are used
  • Swap wheat tortilla wraps for rice-based ones
Recipe Tips and Tricks:
  • To reheat from frozen place burrito into oven and cook for 1 hour at 400 degrees F, or remove burrito from tin foil, place a paper towel around it and reheat in the microwave for 2-3 minutes.
  • To reheat from the fridge: place burrito into oven and cook for 20 minutes at 400 degrees F, or remove burrito from tin foil, place a paper towel around it and reheat in the microwave for 1-2 minutes.
  • Need more meal prep ideas? Many of Ignite recipes will reheat well from frozen. Try Low FODMAP Lemon Teriyaki Tofu Stir Fry, or Low FODMAP Beef Fennel Stew.