Simply the BEST Low-FODMAP Steak Marinade; Gluten-free, Vegan

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The name says it all!  This is a simple and versatile recipe for the best low-FODMAP Marinade.  Use it on steaks or chops, broiled veggies or fish!

I love to use marinades, they infuse flavor and moisture into my favorite cuts of beef.  You can opt to grill your marinated meat, sear it on a cast iron skillet, or broil it in the oven.  It is DELISH all ways.

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Or check out over 400 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

Yield: About 1 cup (8 ounces)

Servings: 8 (enough marinade for eight 4-ounce steaks or other choice of protein)

Prep time: 5 minutes

Total time: 5 minutes


  • 1/4 cup balsamic vinegar
    • 1 tablespoons is one low-FODMAP serving
  • 1/4 cup Worcestershire sauce (gluten-free and/or vegan, if necessary)
    • 2 tablespoons is one low-FODMAP serving
  • 1/4 cup soy sauce (gluten-free if necessary)
    • 2 tablespoons is one low-FODMAP serving
    • Try to pick a brand without added onion or garlic
  • 2 tablespoons garlic infused olive oil
    • Infused oils contain the flavors you love but NOT the FODMAPs, so they are OK to consume for low-FODMAP diet!
    • See my Top 11 FODMAP Tips to understand why!
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
    • 1 tablespoon is one low-FODMAP serving
  • 2 teaspoons maple syrup
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon dried rosemary


  • In a mixing bowl or large resealable container/jar whisk together balsamic vinegar, Worcestershire sauce, soy sauce, infused olive oil, olive oil, Dijon mustard, maple syrup, pepper and rosemary until well combined
  • Store in refrigerator until use, will last about 5 days in the refrigerator

To Marinate Steaks:

  • Place 32 ounces of meat together with marinade in resealable bag or bags (4 eight-ounce steaks or 8 four-ounce ounces, or other protein selection)
  • Transfer to refrigerator and let marinate at least 30 minutes or overnight, flipping halfway through the time
  • When ready to grill, preheat your grill to medium-high heat
  • Remove steaks from marinade (discard marinade)
  • Grill to desired doneness (see below; using digital read thermometer)
    • Rare: 130 degrees F
    • Medium Rare: 135 degrees F
    • Medium: 145 degrees F
    • Medium Well: 150 degrees F
    • Well Done: 160 degrees F
  • Let rest 5 minutes before slicing and serving, steaks will continue to cook after they are removed from heat

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Comments Rating 4 (5 reviews)

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  1. Brandon July 2, 2021
    • Rachel Pauls Food July 2, 2021
  2. Monica January 4, 2022
    • Rachel Pauls Food January 5, 2022
  3. Not good, no one could eat this February 16, 2022
    • Rachel Pauls Food February 17, 2022
  4. Patty Dow February 20, 2022
    • Rachel Pauls Food February 20, 2022
  5. David June 25, 2022
    • Rachel Pauls Food June 25, 2022

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