One Pot Low-FODMAP Pot Roast; Gluten-free, Dairy-free

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Who doesn’t love a recipe for Low-FODMAP One-Pot Pot Roast?

Here is a hearty and healthy family-friendly dinner that combines the flavors of beef, potatoes, carrots, parsnips and fresh herbs. The meat is fork tender!

If you are looking for a recipe that will fill up your hungry teenagers but still be tummy friendly for IBS, then you have found it!

Try my low-FODMAP One-Pot Pot Roast and you will not be disappointed.  Look for more low-FODMAP HEARTY beef recipes in my Best Low-FODMAP Beef Recipe Collection!

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 4-6

Prep time: 30 min

Bake time: 60-90 min

Total time: 1 and 1/2 hours to 2 hours

Bake: 325 F

Equipment: Large oven safe pot or Dutch Oven

Ingredients

  • 1 boneless beef chuck-eye or other chuck roast (About 1.5-2 pounds), trimmed of excess fat
  • 1 teaspoon pepper, plus to taste
  • 1 teaspoon salt; divided, plus to taste
  • 1 tablespoon canola or olive oil
  • 1 celery stalk (40 g), chopped
    • 10 g is one low-FODMAP serving due to mannitol
  • 2 tablespoons tomato paste
    • 2 tablespoons is one low-FODMAP serving
  • 1 tablespoon certified low-FODMAP Happy Spices Italian seasoning
  • 1 bay leaf
    • 1 leaf is one low-FODMAP serving
  • 1/2 cup dry red wine
    • Can also substitute low-FODMAP beef broth if you prefer (see next ingredient)
    • 150 ml is one low-FODMAP serving
  • 1 and 1/2 cups low-FODMAP beef broth
  • 2 teaspoons onion infused oil; divided
  • 2 teaspoons garlic infused oil; divided
  •  1 & 1/4 pounds small red potatoes, quartered
    • FODMAPs were not detected in potatoes
  • 2 medium parsnips, peeled and cut into pieces
    • FODMAPs were not detected in parsnips
  • 3 medium carrots, cut into 2-inch pieces
    • FODMAPs were not detected in carrots
    • Can also substitute 170g (6 oz.) of baby carrots
  • 2 teaspoons red wine vinegar
    • 2 tablespoons is one low-FODMAP serving
  • 1 tablespoon minced fresh thyme
  • 2 sprigs fresh rosemary

Directions

  • Preheat oven to 325°F
  • Pat roast dry with a paper towel; tie with kitchen string every 2 inches if necessary
  • Sprinkle roast with pepper and 1/2 teaspoon salt
  • In a Dutch oven or other large oven safe pot, heat canola or olive oil over medium-high heat
  • Brown roast on all sides then remove from pan
  • Add celery and 1/2 teaspoon salt to the pan and cook until soft
  • Add tomato paste, low-FODMAP Happy Spices Italian Seasoning and bay leaf, then pour in wine, stirring to loosen browned bits from pan.  Allow to simmer for about a minute
  • Next, stir in broth and 1 teaspoon each of the infused oils
  • Return roast to pan. Arrange potatoes, parsnips and carrots around roast; bring to a boil
  • Once boiling, turn off heat and place your pot in the preheated oven and bake, covered, until meat is tender, about 1 to 1 & 1/2 hours
    • The meat should be at least 150F with a meat thermometer to be cooked
  • Remove roast from oven and place on your stovetop
  • Carefully take the roast and vegetables out of the pot/Dutch oven.  Place them on your platter or covered dish, tented with foil
    • Can also strain liquid carefully into a smaller pot
  • Extract bay leaves and skim fat from cooking juices if desired
  • Turn your stove to medium and bring juices to a boil
  • Cook until liquid is reduced by half, about 10 minutes
    • If you want to make it thicker, you can opt to add 1 tablespoon of low-FODMAP, GF flour
  • Stir in red wine vinegar, and 1 teaspoon remaining of the infused oils
  • Add fresh thyme and rosemary; taste sauce and season with salt and pepper if desired
  • Remove string from roast. Serve with vegetables and sauce

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3 Comments

  1. Amy Oliver February 10, 2022
    • Rachel Pauls Food February 11, 2022
  2. Amy Oliver February 11, 2022

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