Low Fodmap Hillbilly Casserole

A Low Fodmap  Simple Southern Favorite

Looking for an easy casserole dinner that is fodmap friendly, but your whole family will love? I used to make this hillbilly casserole when living in the South, but never while living here in the sophisticated North. lol. Until now.

What was once a boring middle of the week hamburger dinner, I resurrected into a sophisticated, unprocessed (so in vogue!), low fodmap hillbilly casserole.

When I came across this old recipe, the light bulb in my brain went on. “Hey, this casserole isn’t old fashioned! It’s perfect for today’s IBS folk who can’t eat casseroles full of mushroom soup, greasy tater tots and other high fodmap ingredients that send us to “il bagno” no matter where we might be. Yikes!

Adding Healthy Low Fodmap Veggies

It also lends itself to the addition of several low fodmap vegetables like carrots and parsnips, if you choose to do so. I never do because I love it as is, but that’s just me. If you do add veggies, let me know how it tasted. I might be coaxed into adding more. In case you never heard of fodmaps, here is a link that explains them. https://ibskitchn.com/fodmap/

Great For Working Moms

I also love recipes that call for stirring things around in my fry pan knowing it will all turn out no matter what. Can’t say the same for those crepes last week that flew out of my pan and stuck to the toaster. (sob) Here’s the best part. After stirring things around in my fry pan, it goes into the oven to finish. That gives me 15 to 30 minutes to clean up, slice the bread, and marshal the troops to the table. Believe me when I say everyone is thrilled with the gorgeous crusty brown cheesy casserole I bring bubbling to the table.

Here are the five main ingredients: hamburger,chopped red pepper, chopped scallions (green stems only), milk(whatever milk works for you), and cheddar cheese. Other ingredients are 2 tsp olive oil, salt and pepper and 1 tsp of corn starch in the milk. Easy peasy to put together and so fun to make.

INGREDIENTS:

1/2 lb ground turkey (I use lean ground turkey but not ground turkey breast)

1 or 2 tsp mild olive oil or canola oil

1 medium to large russet or gold potato or 4 small ones, peeled and cut into small cubes

1/2 red pepper, diced into small cubes

4 or more light green scallion or green onion stems, diced up

1/2 to 1 cup of lactose free milk or unsweetened almond or coconut milk

1 tsp cornstarch

4 slices white American, cheddar, swiss or provolone cheese for the top

Salt and pepper to taste

Directions:

Pour oil into a non-stick fry pan that can go into the oven at 350 degrees.

Heat over medium heat until shimmering. Add hamburger or ground turkey and brown in pan for a few minutes turning it as it browns, Add the diced pepper and the sliced up scallion on the side and turn that and let it soften a bit. Then mix the ground meat, pepper and onion together and let it all brown as you turn it until the ground meat is no longer pink. If your meat gives out a lot of fat, pour it off, leaving about a teaspoon full.

Salt and pepper the mixture and stir in the seasonings, I also add Fody Food lemon pepper, but that’s just what I like. Use whatever seasonings you like as long as it is low fodmap.

At this point I stir in the potatoes and add some of the milk – maybe 1/4 cup. Keep cooking and stirring as you add more milk.

I then clap a lid on the skillet, turn the heat down low and cook the mixture for 15 minutes, stirring once or twice to make sure it is not sticking.

Meantime, preheat the oven to 350 degrees F and take out four or five slices of cheese. I use either cheddar, swiss or provolone. When the fifteen minutes are up, the potatoes should have softened somewhat. Stir the mixture and lay on the cheese slices. Place the skillet in the oven and bake for from 15 to 30 minutes. The cheese should melt and the edges of the casserole mixture should be brown and crispy.

Take out the casserole (Hold the handle with a potholder!!) and let cool for a few minutes before serving.

This is an easy, inexpensive skillet dinner for  four. Serve it with a salad or cooked carrots, parsnips or other low fodmap veggie that you love. It is hearty and satisfying as well as an easy cleanup afterwards.

I plan to try making it using Italian flavors such as fresh tomato sauce instead of milk, sliced lactose free mozzarella cheese and grated reggiano parmigiana cheese on top. Add shredded fresh basil and I bet it would be delicious. I will let you know how it goes.

So that is my southern middle of the week go to when my five kids were still home and wanted a yummy dinner that I could whip up quickly. Now I make it for international student dinners because students are always ravenous and will basically eat anything. ha ha.

Low Fodmap Hillbilly Hamburger Casserole

A low fodmap version of the original hamburger casserole, a southern favorite from the '60's.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 30 minutes mins

Total Time 1 hour hr

Course Main Course

Cuisine American

Servings 4

Equipment

• 10" oven safe heavy skillet

Ingredients

  

• 1/2 lb (226g) ground turkey(93% lean) I do NOT use ground turkey breast
• 6 Tbsp.(6g) light green scallion stems (not the bulb), diced
• 2 tsp(9.8ml) olive oil, mild I use Filippo Berio
• 1 cup (236.5ml) milk, lactose free or alternative such as almond milk
• 1 tsp (2.5g) corn starch, stirred into the milk
• 1/2 Tbsp.(9,3g) red bell pepper, diced
• 6 small potatoes or 1 medium potato, peeled & diced
• salt and pepper to taste
• 1/2 - 1 tsp low fodmap seasoning (optional) I use Fody Food lemon pepper
• 4 slices American cheese ( lactose free or whatever you like)

Instructions

 

• Pour oil into a non-stick fry pan that can go into the oven at 350 degrees.

   Heat over medium heat until shimmering. Add hamburger or ground turkey and brown in pan for a few minutes turning it as it browns, Add the diced pepper and the sliced up scallion on the side and turn that and let it soften a bit. Then mix the ground meat, pepper and onion together and let it all brown as you turn it until the ground meat is no longer pink. If your meat gives out a lot of fat, pour it off, leaving about a teaspoon full.

   Salt and pepper the mixture and stir in the seasonings, I also add Fody Food lemon pepper, but that's just what I like. Use whatever seasonings you like as long as it is low fodmap.

  At this point I stir in the potatoes and add some of the milk - maybe 1/4 cup. Keep cooking and stirring as you add more milk.

  I then clap a lid on the skillet, turn the heat down low and cook the mixture for 15 minutes, stirring once or twice to make sure it is not sticking.

  Meantime, preheat the oven to 350 degrees F and take out four or five slices of cheese. I use either cheddar, swiss or provolone. When the fifteen minutes are up, the potatoes should have softened somewhat. Stir the mixture and lay on the cheese slices. Place the skillet in the oven and bake for from 15 to 30 minutes. The cheese should melt and the edges of the casserole mixture should be brown and crispy.

  Take out the casserole (Hold the handle with a potholder!!) and let cool for a few minutes before serving.

  This is an easy, inexpensive skillet dinner for  four. Serve it with a salad or cooked carrots, parsnips or other low fodmap veggie that you love. It is hearty and satisfying as well as an easy cleanup afterwards.

  I plan to try making it using Italian flavors such as fresh tomato sauce instead of milk, sliced mozzarella cheese and grated reggiano parmigiana cheese on top. Add shredded fresh basil and I bet it would be delicious. I will let you know how it goes.

  So that is my southern middle of the week go to when my five kids were still home and wanted a yummy dinner that I could whip up quickly. Now I make it for international student dinners because students are always ravenous and will basically eat anything. ha ha.

   

Keyword low fodmap hamburger casserole, low fodmap quick ground turkey casserole, quick hamburger casserole