Our Low FODMAP Steak Sauce is tangy and incredibly similar to conventional purchased steak sauce – but without the FODMAPs! Certainly, drizzle it on steak (or any beef), but it is so delicious we found ourselves dipping our French Fries in it, too.
It is very easy to make a large batch – and you could even bottle it and give as host gifts.
Frequently Asked Questions
Steak sauce is a sweet and tangy medium-bodied, pourable condiment that is tailor made for drizzling on steak. A. 1. Steak Sauce – now simply called A. 1. Sauce – is a very popular choice in American markets. The word “steak” was dropped in 2014 as the manufacturer realized it was being used for much more than just steak. It was originally produced in England as a sauce for meats and game. A.1. Sauce is distributed by Kraft Heinz Foods.
Recipes and formulas vary, but there is always some sort of tomato product, sweetener, vinegar, garlic, onion and spices. Raisins are in some renditions, as well as crushed orange purée or apple purée.
We love it adorning our steak, but we also like it with roast beef and meatloaf – and even for dipping our fries! It’s a tangy condiment; get creative!
Not in our house…😋
There are low FODMAP serving sizes of conventional ketchup. No need to buy expensive “low FODMAP” ketchup. Conventional ketchup, with or without high fructose corn syrup, both have a low FODMAP serving size of 13 g. There are low FODMAP ketchups on the market with a serving size that is a mere 4 g more.
Yes, conventional ketchup contains garlic and/or onion. Always remember that the low FODMAP diet is not a “no” FODMAP diet. There are many prepared foods that have high FODMAP ingredients, that have a low FODMAP serving size. It all comes down to serving size.
Please read our articles, High FODMAP Foods With Low FODMAP Serving Sizes, and What Is A Low FODMAP Serving Size?
Honey contains fructose, which is a FODMAP. Different honeys that have been lab tested have shown varying amounts of fructose. A generic honey, as lab tested by Monash University, is low FODMAP in 1 teaspoon servings. When you look at a recipe, you always have to take the serving size into consideration. In this case, the entire recipe contains 2 teaspoons, but it makes 12 servings.
Monash University has lab tested several hot sauces, including Sriracha. It has a low FODMAP serving size of 5 g, or 1 teaspoon.
There are dry, granular products on the market that are very similar to conventional garlic powder, but they are low FODMAP. The conventional kind is made from dried/dehydrated garlic that has been finely ground to a powder and is high FODMAP.
The low FODMAP versions are made from maltodextrin and natural garlic flavor. The FreeFod Garlic Replacer is lab tested and certified low FODMAP by FODMAP Friendly. The Fodmazing Garlic Replacer Substitute contains the same ingredients but is not certified; it is also much less expensive. These low FODMAP garlic powders have been game changers for us, and we use them as we would conventional garlic powder, with one caveat. They tend to clump if added to fat or oil, so best dissolved in water-based ingredients.
There are dry, granular products on the market that are very similar to conventional onion powder, but they are low FODMAP. The conventional kind is made from dried/dehydrated onion that has been finely ground to a powder and is high FODMAP.
The low FODMAP versions are made from maltodextrin and natural onion flavor. The FreeFod Onion Replacer is lab tested and certified low FODMAP by FODMAP Friendly. The Fodmazing Onion Replacer Substitute contains the same ingredients but is not certified; it is also much less expensive. These low FODMAP onion powders have been game changers for us, and we use them as we would conventional onion powder, with one caveat. They tend to clump if added to fat or oil, so best dissolved in water-based ingredients.
Read more about ways to get low FODMAP garlic and onion flavor into your cooking in our article, Low FODMAP Garlic & Onion Substitutes.
Making Our Low FODMAP Steak Sauce
This is truly a “dump and mix” recipe. That’s all you do. Just combine everything in a bowl with a whisk, whisking till smooth.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Steak Sauce
Our Low FODMAP Steak Sauce is tangy and incredibly similar to conventional purchased steak sauce – but without the FODMAPs! Certainly, drizzle it on steak (or any beef), but it is so delicious we found ourselves dipping our French Fries in it, too.
Low FODMAP Serving Size Info: Makes about ¾ cup (180 ml); about 12 servings; 1 tablespoon per serving
Ingredients:
- ¼ cup (60 ml) balsamic vinegar
- ¼ cup (60 ml) Worcestershire Sauce
- ¼ cup (60 g) ketchup
- 1 tablespoon low FODMAP Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 1 tablespoon Sriracha
- 2 teaspoon Dijon mustard
- 2 teaspoon honey
- Pinch Low FODMAP Garlic Powder, such as FreeFod
- Pinch Low FODMAP Onion Powder, such as FreeFod
- Pinch salt
- Pinch turmeric
Preparation:
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In a small mixing bowl, whisk all of the ingredients together.
-
That’s it! So easy. Just keep whisking until smooth and all the ingredients should be well blended with one another.
-
Pour into an airtight container and refrigerate for up to 1 week. Drizzle to your heart’s content!
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
The ingredients in the Steak Sauce are pretty much garlic & onion? Individually they may be classed as Low Fodmap portions, but aren’t they all “Stacking?”
Hi Colleen, we certainly hope you revise your star rating. We explain the following in the article, which apparently you missed: What Is Low FODMAP Garlic Powder?
There are dry, granular products on the market that are very similar to conventional garlic powder, but they are low FODMAP. The conventional kind is made from dried/dehydrated garlic that has been finely ground to a powder and is high FODMAP.
The low FODMAP versions are made from maltodextrin and natural garlic flavor. The FreeFod Garlic Replacer is lab tested and certified low FODMAP by FODMAP Friendly. The Fodmazing Garlic Replacer Substitute contains the same ingredients but is not certified; it is also much less expensive. These low FODMAP garlic powders have been game changers for us, and we use them as we would conventional garlic powder, with one caveat. They tend to clump if added to fat or oil, so best dissolved in water-based ingredients.
What Is Low FODMAP Onion Powder?
There are dry, granular products on the market that are very similar to conventional onion powder, but they are low FODMAP. The conventional kind is made from dried/dehydrated onion that has been finely ground to a powder and is high FODMAP.
The low FODMAP versions are made from maltodextrin and natural onion flavor. The FreeFod Onion Replacer is lab tested and certified low FODMAP by FODMAP Friendly. The Fodmazing Onion Replacer Substitute contains the same ingredients but is not certified; it is also much less expensive. These low FODMAP onion powders have been game changers for us, and we use them as we would conventional onion powder, with one caveat. They tend to clump if added to fat or oil, so best dissolved in water-based ingredients.
Read more about ways to get low FODMAP garlic and onion flavor into your cooking in our article, Low FODMAP Garlic & Onion Substitutes.