SIBO-Friendly Chicken & Broccoli Burgers (Grain-Free, High-Protein Dinner)

🔎 Note: Broccoli can be moderate in FODMAPs depending on the portion, so adjust serving size to your personal tolerance and phase of the diet. Broccoli florets in moderate amounts are often included in SIBO bi-phasic plans, but stalks may be higher in fermentable components.

Ingredients (Makes ~4 Burgers)

• 1 lb (≈450 g) ground chicken (or finely chopped chicken breast)

• 1 cup broccoli florets, finely chopped

• 1–2 eggs (helps bind the mixture)

• 1–2 Tbsp olive oil (for cooking)

• Salt and pepper, to taste

• Optional herbs/spices: parsley, oregano, turmeric (avoid garlic/onion powders if sensitive)

Tip: Keep broccoli size small so it cooks evenly and integrates well into the burger texture.

Instructions

1. Prepare the broccoli: Steam or boil the broccoli florets until just tender, then finely chop or pulse in a food processor. This helps make the burgers more cohesive and easier to eat.

2. Mix the base: In a bowl, combine the ground chicken, chopped broccoli, eggs, salt, pepper and any herbs you tolerate well. Mix until evenly distributed.

3. Form patties: Divide the mixture into 4 equal portions and shape them into patties with your hands.

4. Cook: Heat olive oil in a non-stick skillet over medium-low heat. Cook each burger 4–5 minutes per side until golden brown and the chicken is cooked through (no longer pink inside).

5. Serve: Enjoy warm, paired with a side of gentle veggies or a low-FODMAP salad.

   
   

Why This Works for a SIBO-Friendly Dinner

✔ High in protein: Chicken provides a gentle, nourishing base for digestion.
✔ Vegetable added naturally: Broccoli adds fiber and micronutrients. Adjust the amount based on your own tolerance of moderate-FODMAP veggies.
✔ No grain flours: Keeping this grain-free supports digestive comfort and aligns with many SIBO/low-FODMAP dinner plans.

Serving Suggestions (SIBO-Safe)

Pair these burgers with one of the following for a balanced SIBO-friendly meal:

• Steamed zucchini or carrots

• Small serving of white rice (if tolerated)

• Simple greens with olive oil & lemon

Avoid heavy sauces with garlic or onion — instead use herbs, lemon juice or a dollop of tolerated dairy-free yogurt if you can handle it.

Portion & Tolerance Tips

• Adults on a SIBO diet often eat moderate servings of broccoli (e.g., ~½–¾ cup cooked florets) to limit fermentable sugars.

• If you’re newer to managing SIBO or sensitive to cruciferous vegetables, you can reduce the broccoli slightly or start with smaller patties and monitor symptoms.

• Avoid adding onion or garlic powders if those are trigger ingredients for you — herbs like parsley, oregano, cumin or turmeric add flavor without fermentable carbs.
  

Nutrition & Digestive Notes

These burgers offer a balanced, protein-rich dinner that’s easier for many people with SIBO to handle compared with grain-heavy or high-FODMAP dishes. Lean meats combined with cooked vegetables support digestion without overloading your gut with fermentable sugars.

Serving them with a simple side and mindful eating — eating slowly, chewing thoroughly, and noticing your body’s cues — can further support digestive comfort. (General best practices for gut-friendly eating)

Quick Summary

• What: Grain-free, protein-rich chicken & broccoli burgers

• Why it’s SIBO-friendly: High protein + cooked veg, no flours or high-FODMAP seasonings

• When to enjoy: Great for dinner or batch-prep lunch

• How to serve: With gentle veggies or rice for a balanced meal