Low FODMAP Slow Cooker Pot Roast
My BFF Mary gave me a slow cooker and I was psyched. And I knew a Low FODMAP Slow Cooker Pot Roast was gonna be recipe #1!
It was a funny thing…I have maintained a formal Test Kitchen for decades and we have ice cream machines and deep-fryers, several mandolines, 4 KitchenAid mixers of various sizes and colors, multiple blenders, refrigerators and freezers and what have you.
The pots and pans are literally stacked to the ceiling on open shelving. There is even a chocolate tempering machine in storage – but there was no slow cooker. Well, now I know I was missing out. This was a while ago, but I learned late how handy these appliances can be.
This low FODMAP Slow Cooker Pot Roast will get you excited about your appliance, if you aren’t already.
Slow Cooker Love
If you are a slow cooker fan, then this recipe probably won’t come as a surprise. After all, pot roast is a slow cooker classic. But perhaps you have been wondering how to make a low FODMAP version? This is it!
Rich with tomato paste and red wine, tons of flavor from leek and scallion greens sautéed in Shallot Infused Oil, bay leaf, thyme and sweet root vegetables. It comes together very easily and the complex flavors work their magic over time, right in the slow cooker.
Prep this recipe in the morning, set the machine on low and come home to a house that smells like the best dinner ever! You can also cook this overnight while you sleep; your choice.
We used a 6-quart machine to make this recipe.
Also check out our Slow Cooker Short Ribs, Turkey and Pork recipes.
If you have made this recipe we’d love to hear from you in the comments section below!
Recipe Generously Sponsored By FODY Foods
Slow Cooker Pot Roast
This Slow Cooker Pot Roast is low FODMAP and very easy to make. And it fills the house with incredibly enticing aromas!
- 2 tablespoons low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 baking Flour
- 2 tablespoon FODY Steak Spice Blend
- 3 pounds boneless chuck roast, patted dry, at room temperature
- 3 tablespoons FODY Shallot Olive-Infused Oil, divided
- ½ cup (36 g) leeks, green parts only
- 1/2 cup (32 g) scallions, green parts only
- 2 cups (480 ml) red wine
- 2 cups (480 ml) water
- 6 ounces (170 g) tomato paste
- 1 bay leaf
- 1 teaspoon thyme
- Kosher salt
- Freshly ground black pepper
- 3 medium carrots, peeled, stem end trimmed away and discarded, cut into 2-inch pieces
- 2 medium parsnips, peeled, stem end trimmed away and discarded, cut into 2-inch pieces
- 6 ounces (170 g) turnips, peeled, stem and root end trimmed away and discarded, cut into 2-inch chunks
- 1 pound (455 g) small red potatoes, scrubbed and quartered
- Flat leaf parsley
Toss together the flour and Steak seasoning in a large bowl. Place beef in bowl and pat the seasoned flour over every surface; set side.
Heat 1 tablespoon of the oil in a large skillet over medium heat until shimmering. Add the leek and scallion greens and sauté for a few minutes, until softened. Scrape them into the bottom of a large slow cooker.
Heat reserved 2 tablespoons oil in same skillet until hot. Brown floured meat on all sides until it sports a nice crust, about 5 minutes total; remove from heat.
Whisk red wine, water and tomato paste into slow cooker. Add bay leaf, thyme and season with some salt and pepper. Add meat to slow cooker; liquid should just come over the top of the meat. Add a little water if it doesn’t. Tuck the carrots, parsnips and turnips here and there in the liquid.
Cover and set the slow cooker to Low and for 8 hours .
Add potatoes about 2 hours before the pot roast is finished. If you aren’t home or are asleep you have two choices: add them at the beginning (but they risk falling apart) or simply steam them and serve alongside.
After 8 hours, the meat should be fork tender and the vegetables will be cooked through. Taste the sauce and adjust seasoning with salt and pepper and additional FODY Steak Spice Blend, if desired. The pot roast is ready to be served with a little chopped parsley on top. It can also be refrigerated in an airtight container for up to 3 days.
- This recipe was created and developed with Fody products and will work beautifully when the ingredients listed are used.
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.
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Tell Us What You Think
13 comments for “Low FODMAP Slow Cooker Pot Roast”
I can’t do wine/alcohol. Could I substitute red wine vinegar and still be low fodmap?
There is a large quantity of red wine which would not be okay, cup for cup, to use vinegar. I would use a rich beef stock, to chicken stock and I would add some sort of umami factor – miso or soy sauce, perhaps. It will lose some depth and complexity. Finishing off with a little balsamic vinegar would be nice.
This recipe was amazing! It had a complex wonderful flavor so onions (my formerly favorite part of pot roast were not missed). That said I didn’t have any wine so substituted a combination of cooking sherry, diced tomatoes, and fodmap friendly beef broth to make up the two cups. It works probably be even better with the wine.
Ellen, that sounds delicious! Thank you for letting us know about your experience. I love when people make a recipe their own. When making substitutions just please always be aware that FODMAP loads might change.
I feel like I missed a step or an ingredient or something. This recipe had no flavour and was not very good at all.
Hi Emm, the recipe is correct as written. We are so sorry you didn’t enjoy it! I do have a couple of questions for you to help figure out what might have happened for you. This recipe was sponsored by Fody foods and is meant to be prepared with their products. That is how the recipe was developed. Their Shallot-Oil (which I absolutely LOVE) has a singular flavor that I have not been able to duplicate otherwise and their Steak Spice Blend is also a unique blend. May I ask if you followed the recipe and used these products? Of course I understand that this is an easily tweaked recipe and other spices or oils or substitutions could work – but the end result will not be the same.
This is delicious! There’s a lot of liquid for a roast in a crock pot but I’ll thicken it & put it on egg noodles. It’s definitely not bland. Just do what the recipe says. Mmmmm
Hi Amy, thank you for writing. I love having the juice to serve with noodles, just as you said, or to sop up with bread. Did you use the Bob’s flour? GF LOFO flours vary hugely and another flour might have had a different level of thickening power. Glad you loved the taste!
Wow this was amazing! So much flavor and the sauce was a perfect consistency. I used the garlic infused fody oil instead but it turned out great. I also used an electric pressure cooker on high for 45 mins. Will definitely make again. Thanks so much!!
Love the tweaks and thank you for letting us know your experience – it will help others. Happy eating!
I’d like to make a suggestion to put the leeks on its own bullet point in the ingredient list. Since it was combined with the infused oil ingredient, I missed it when purchasing the ingredient list. Thank you.
what size crockpot? 3 1/2 quart? 5 quart?
Great question and I updated the recipe. It is a 6-quart machine.