Delicious Low FODMAP Beef Stew

Here is my go-to low FODMAP beef stew recipe, with tender chunks of beef, carrots, and potatoes in a rich, savory broth that’s gentle on sensitive stomachs.

This beef stew has become a regular at our dinner table since we started following a low FODMAP diet. I usually make a big batch on Sunday so we have easy, comforting meals ready for busy weeknights. Nothing better than coming home to a bowl of warm stew, right?

What Kind of Beef Should I Use?

For a hearty beef stew, you’ll want to look for cuts specifically labeled as “stew meat” or choose chunks from the chuck (shoulder) or round (rear) of the cow. These tougher cuts actually work better for stew because they contain more connective tissue that breaks down during slow cooking, making the meat tender and flavorful. If you’re buying a whole piece to cut yourself, chuck roast is often the most economical and reliable choice. When selecting your meat, look for pieces with good marbling (small streaks of fat throughout) and try to cut them into uniform 1-inch cubes so they cook evenly. Just avoid using lean cuts like sirloin – they’ll end up tough and dry in a stew.

Options for Substitutions

Following a low-FODMAP diet doesn’t mean you can’t be flexible with this recipe. Here are some safe swaps:

• Garlic-infused olive oil: You can use regular olive oil plus 1-2 tablespoons of garlic-infused oil added at the end of cooking. Alternatively, try basil-infused or plain olive oil – just avoid using regular garlic or onion to keep it low-FODMAP.
• Baby red potatoes: Any low-FODMAP potato variety works here – try white potatoes or Yukon golds. Sweet potatoes are also low-FODMAP in servings up to ½ cup per portion.
• Low-FODMAP flour: If you don’t have low-FODMAP flour blend, you can use rice flour or cornstarch (2 tablespoons) mixed with cold water to thicken the stew.
• Beef broth: Chicken stock or vegetable broth work fine – just make sure they’re low-FODMAP certified. You can also use water plus additional seasonings and a low-FODMAP bouillon cube.
• Fresh herbs: Feel free to use fresh herbs instead of dried – just triple the amount (3 teaspoons fresh = 1 teaspoon dried). You can also swap thyme and rosemary with sage or oregano.
• Carrots: Parsnips make a good low-FODMAP alternative to carrots, or you can add other low-FODMAP vegetables like green beans or spinach (add these in the last 30 minutes of cooking).

Watch Out for These Mistakes While Cooking

The biggest challenge when making beef stew is rushing the cooking process – tough, chewy meat happens when you don’t give it enough time to break down and become tender, so plan for at least 2-3 hours of slow cooking. Another common mistake is overcrowding the pot when browning the meat, which leads to steaming instead of searing – work in batches and leave space between the pieces to develop that rich, flavorful crust. To keep your vegetables from turning mushy, add firmer vegetables like carrots and potatoes during the last 45 minutes of cooking, allowing them to become tender while maintaining their shape. For the best flavor development, don’t skip the step of scraping up the browned bits (fond) from the bottom of the pot after searing the meat – these caramelized pieces add depth and richness to your stew.

What to Serve With Beef Stew?

This hearty low FODMAP beef stew pairs perfectly with a variety of simple sides that won’t upset sensitive stomachs. A slice of warm gluten-free crusty bread or cornbread is perfect for soaking up all that rich gravy at the bottom of your bowl. For extra veggies, try serving it alongside some steamed green beans or roasted carrots seasoned simply with salt, pepper and a drizzle of olive oil. If you want to make it even more filling, serve it over a scoop of white rice or mashed potatoes (made with lactose-free milk to keep it low FODMAP).

Storage Instructions

Keep Fresh: This hearty low FODMAP beef stew tastes even better the next day! Pop it in an airtight container and keep it in the fridge for up to 4 days. The flavors will continue to develop, making each serving more delicious than the last.

Freeze: This stew is perfect for batch cooking! Let it cool completely, then portion it into freezer-safe containers or bags. It’ll keep well in the freezer for up to 3 months. Just remember to leave a little space at the top of your container since liquids expand when frozen.

Reheat: To warm up your stew, simply heat it on the stovetop over medium-low heat, stirring occasionally until it’s heated through. If it seems a bit thick after storage, you can thin it out with a splash of low-FODMAP broth. For single servings, the microwave works great too – just heat in 1-minute intervals, stirring between each.

Preparation Time	15-20 minutes
Cooking Time	210-480 minutes
Total Time	225-500 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1800-2000
• Protein: 150-160 g
• Fat: 90-100 g
• Carbohydrates: 150-160 g

Ingredients

For the main dish:

• 1 tsp smoked paprika
• 2 tbsp tomato paste
• 4 carrots, sliced
• 2 tbsp garlic-infused olive oil (I use FODY brand for low FODMAP)
• 1 tbsp Worcestershire sauce
• 2 lb stew beef (cut into 1-inch chunks)
• 1 lb baby red potatoes, quartered
• 2 bay leaves
• 3 cups low-FODMAP beef or chicken broth
• 1/2 tsp ground black pepper (freshly ground for best flavor)
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tsp kosher salt

For thickening:

• 1/4 cup gluten-free all-purpose flour

Step 1: Sear the Beef

Begin by heating infused olive oil in a large skillet over medium heat.

While the oil is warming up, season the beef with salt and pepper.

Add the seasoned beef to the skillet and cook until it is evenly browned on all sides, about 2-3 minutes.

This step helps to lock in the flavors and juices.

Step 2: Prepare the Slow Cooker Ingredients

Transfer the cooked beef into a 6-quart slow cooker.

Add potatoes and carrots into the slow cooker with the beef.

Next, pour in beef broth and stir in tomato paste, Worcestershire sauce, thyme, rosemary, paprika, and bay leaves until well combined.

Season with additional salt and pepper if desired to taste.

Step 3: Slow Cook the Stew

Cover the slow cooker and set it to cook on low heat for 7-8 hours or on high heat for 3-4 hours.

This slow cooking process allows all the flavors to meld together beautifully, creating a rich and hearty stew.

Step 4: Thicken the Stew

Once the cooking time is nearly complete, scoop out 1/2 cup of the stew broth and place it in a small bowl.

Add low-FODMAP flour to the broth and stir until smooth.

Pour the flour and broth mixture back into the slow cooker.

Cover and continue cooking on high heat for an additional 30 minutes, or until the stew has thickened to your liking.

Step 5: Serve and Store

Serve the stew immediately, garnished with freshly chopped parsley if desired.

Enjoy the warm, comforting flavors.

Any leftover stew can be stored in a covered container in the refrigerator.

It will keep well for up to 1 week, allowing you to savor the flavors again at your convenience.