Fellow red meat lovers - this easy Low FODMAP Instant Pot Beef Pot Roast One-Pot Meal recipe is for you! Low FODMAP, Paleo, and Whole30 compliant, this recipe modeled after one by Best Recipe Box delivers tender, juicy beef pot roast, potatoes, carrots and mushrooms with tons of umami flavor throughout - all easily cooked in one pot with the Instant Pot. Perfect for a Sunday dinner, this recipe is particularly satisfying if you're eating low FODMAP on a Whole30.
Low FODMAP Pot Roast in the Instant Pot
I first discovered this recipe by Best Recipe Box a few years ago soon after getting my Instant Pot. Prior to making it, I had never tasted such a tender and flavorful pot roast in my entire life. I never knew pot roast could taste so incredible, and the Instant Pot is the ideal mechanism to ensure it comes out tender and juicy. My husband, having never liked pot roast before, is now a big pot roast fan, all due to this particular recipe, it's so delicious. So, if you or someone in your family is a Pot Roast Hater, this recipe might turn them around, too.
My adapted recipe for Instant Pot Beef Pot Roast recipe uses Low FODMAP, Paleo, and Whole30 ingredients but still maintains the incredible juiciness and umami flavor of the original. It's also simple, easy and even a bit addictive.
The equipment I use to make this Low FODMAP Instant Pot Beef Pot Roast recipe include:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Tongs (I find this style works best for roast wrangling)
- Plastic spoon for scraping
- Measuring spoons and cups
- Cutting board
- Chopping knife
- Slotted spoon for scooping
- Gravy boat or measuring cup – optional
Low FODMAP Instant Pot Beef Pot Roast: Ingredients & Success Tips
Beef Chuck Roast
Roast Size & Cook Time
A beef chuck roast between 3-4 pounds works best for this recipe, but other sizes could also be used. If using a roast smaller than 3 pounds, you may want to reduce the initial cook time of 50 minutes by 5-10 minutes depending on how much smaller the roast is. I've never tested this recipe with a roast larger than 4 pounds, so I can't say a roast larger than 4 pounds would leave sufficient room in a 6-quart pot for the vegetables to cook evenly.
I've made this recipe literally dozens of times and have never had luck increasing the initial cook time for roasts closer to 4 pounds (even as little as 5 minutes longer), so I do not recommend you increase the cook time if your roast is closer to 4 pounds. It's okay if it comes out a little pink in the middle as it will continue to cook and brown up as it rests.
To Prepare the Beef Roast
To prepare the roast, I cut off the strings that the store typically binds the roast with. If I was roasting it in the oven, I might leave them on to hold the roast together; however, as we're cooking the pot roast in the Instant Pot, if left on, they tear into the roast's exterior. If you don't mind your roast torn apart, by all means, leave them on. I ultimately find them to be a bigger pain in the butt when left on.
After cutting the strings, I dry the roast with paper towels and generously season it with kosher salt and freshly-cracked black pepper. I have not provided quantities of salt and pepper with which to season the roast - the 1 teaspoon of salt and ½ teaspoon of pepper in the recipe is to be added to the broth in addition to the salt and pepper you sprinkle on the roast in the beginning.
In terms of aromatics, the original recipe calls for a sliced, medium onion and four cloves of minced garlic. If you're not concerned with FODMAPs, these ingredients can still be used. As I've written this recipe to be low FODMAP, I use garlic-infused olive oil instead of garlic and regular olive oil and the green leaves of a leek instead of onion.
Garlic-Infused Olive Oil
Before you prepare the roast as described above, press "Sauté" on the Instant Pot and add the garlic-infused oil to allow it to heat up before you sear the roast on each side. Once the display on the Instant Pot reads "Hot," sear the roast on each long side for 2 minutes each and the two short sides for 1 minute each. Lean the roast against the side of the Instant Pot to get it to stand up on the short side.
After searing the roast and setting it on a plate, I add 1 cup of finely-chopped leek (dark green parts only) and sauté for 2 minutes, stirring frequently to prevent burning. If you are using an onion instead of a leek, add it at this point and sauté for 3 minutes, stirring occasionally. If you are using garlic instead of garlic-infused oil, add it after sautéing the onion for 3 minutes, and sauté until fragrant, about 30 seconds to 1 minute, stirring frequently.
Once the sauté is finished, hit "Cancel" on the Instant Pot and deglaze the pot using 1 ½ cups of low FODMAP low sodium beef broth. I use and love Imagine Low Sodium Beef Broth, which is also Paleo and Whole30 compliant.
The original recipe calls for 1 cup of beef broth and a ½ cup of red wine. Although I love wine, I don't use it much to cook, so I use 1 ½ cups of broth instead. If you're not strict Paleo and enjoy cooking with wine, I say have at it, but don't use it if you're on a Whole30 as it is not compliant. Red wine is low in FODMAPs in servings of 1 glass (150 ml) or less according to Monash University's Low FODMAP Diet App.
For the vegetables, I use carrots, red potatoes, and king oyster mushrooms as they are low in FODMAPs.
If you prefer less chopping, you can leave the carrots in bigger chunks than I have pictured here. To chop them as I have them in the photos, chop the whole, peeled carrot into thirds and then chop each third lengthwise into halves or quarters depending on how large the piece is. If you're short on time, I've also successfully used baby carrots when making this recipe - no chopping necessary! I typically use regular carrots as they're more economical.
For the red potatoes, I chop them into roughly ½-inch pieces typically by chopping the potato into half and then chopping each half into four pieces. This doesn't make them perfect ½-inch cubes, but it is fast and easy.
If you're not going for low FODMAP, feel free to use white button mushrooms or whatever mushrooms suit your fancy. I find mushrooms to be non-negotiable when it comes to this recipe as they add so much wonderful umami flavor. If you're unsure how to slice a king oyster mushroom, view the process photos for my Low FODMAP Instant Pot Chili con Canada recipe. For this pot roast, I halve the mushrooms lengthwise (instead of quartering them as I do for the chili) and then slice them horizontally so they are a half circle shape.
As opposed to the original recipe, celery is not listed as an ingredient in my version of the recipe as I only prefer celery in certain things, and roast is not one of them. It also can be problematic FODMAP-wise in quantities of ⅓ of a stalk or greater due to the FODMAP mannitol; leeks and oyster mushrooms also contain mannitol in smaller quantities, so there is potential for FODMAP stacking if you add celery to the mix. If you don't care about FODMAPs and like celery with your roast, definitely add some. The original recipe calls for 3 stalks, chopped.
Tomato Paste, Coconut Aminos, Herbs & Spices
The tomato paste is the magical ingredient in this recipe. It adds such great umami flavor to everything - just 2 tablespoons will do it. If you're thinking of skipping it - Don't. You. Dare. I'm telling you, it's essential.
Instead of Worcestershire sauce as the original recipe calls for, I use coconut aminos (a.k.a. soy sauce substitute) as it's soy and gluten-free. Either option brings in more great umami flavor.
As I grow my own thyme, I use 1 tablespoon of fresh thyme, but 1 teaspoon of dried thyme can also be used. It's also more thyme-consuming (get it?) to prepare that quantity of fresh thyme, so if I'm short on thyme, I will use dried thyme (sorry, I had to).
The original recipe calls for 1 teaspoon of dried thyme or dried oregano. I've tried it with oregano and much prefer the flavor of thyme. In addition to thyme, I add 1 teaspoon kosher salt and ½ teaspoon black pepper to the broth. Forget this extra salt and pepper (as I accidentally have in the past), and the veggies will be quite bland.
Where's the gravy?
You could make a gravy with the pan juices that remain in the inner pot once the roast is cooked. I've never felt the need to make a gravy as just spreading the pan juices on the meat and potatoes gives them excellent flavor. Therefore, I haven't included instructions on how to make a gravy.
With lots of umami flavor throughout, this easy Low FODMAP Instant Pot Beef Pot Roast One-Pot Meal recipe delivers a juicy, tender, flavorful pot roast, potatoes, carrots and mushrooms, all cooked in the same pot with the Instant Pot. Even pot roast haters will become believers with this incredible pot roast recipe! It's also Paleo and Whole30 compliant.
- 2 tablespoons garlic-infused olive oil *
- 3-4 pound beef chuck roast
- 1 cup leek, dark green leaves only, finely chopped*
- 1 ½ cups low FODMAP low sodium beef broth
- 2 tablespoons tomato paste
- 1 tablespoon coconut aminos
- 1 tablespoon fresh thyme (or 1 teaspoon dried thyme)
- 1 teaspoon kosher salt, plus more for sprinkling
- ½ teaspoon black pepper, freshly-ground, plus more for sprinkling
- 4 large carrots (about 1 pound), peeled and chopped, or 1 pound baby carrots
- 1 pound red potatoes, chopped into ½-inch pieces
- 1 cup king oyster mushrooms, halved lengthwise then sliced horizontally*
- Have the leek chopped and ready before starting; the remaining vegetables can be chopped while the roast is cooking.
- Press the "Sauté" button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker, and add garlic-infused olive oil. While the Instant Pot is heating up, dry roast well with paper towels. Sprinkle with kosher salt and freshly-ground black pepper.
- Once the display on the Instant Pot reads "Hot," using tongs, add roast to the pot and sear for 2 minutes on each long side and 1 minute on each short side until all sides are brown. Remove roast to a plate.
- Add leek and sauté for 2 minutes, stirring frequently so that it does not burn.
- Press "Cancel" on the Instant Pot. Add beef broth to deglaze the pot, wait 15 seconds, and scrape the bottom of the pot clean with a plastic spoon.
- Add tomato paste, coconut aminos, thyme, 1 teaspoon kosher salt and ½ teaspoon black pepper to the pot and stir. Put the roast back in the pot and scrape any juices that it left behind on the plate into the pot with a spatula (leave no flavor behind!!!). Close the lid of the Instant Pot and set pressure release valve to "Sealing." Press the "Meat" button and set timer for 50 minutes. While the roast is cooking, chop carrots, potatoes and oyster mushrooms.
- Once the cooking cycle has completed, quick release the pressure. Using a fresh set of tongs, carefully flip the roast over to the opposite side in the pot. Add the carrots, potatoes and mushrooms to the broth around the roast, being careful of hot, splashing broth. Use the tongs to gently push the vegetables as far down into the broth as possible.
- Close the lid of the Instant Pot and set pressure release valve to "Sealing." Press the "Pressure Cook" or "Manual" button and set timer for 3 minutes.
- Once the cooking cycle has completed, quick release the pressure. Carefully remove roast to a serving platter using tongs. Using a slotted spoon, remove vegetables to a serving vessel. Pour pan juices into a measuring cup or gravy boat and serve over the meat and potatoes.
- *If you're not concerned with FODMAPs, you can use regular olive oil and 4 cloves of minced garlic instead of the garlic-infused olive oil, a medium, sliced sweet or white onion instead of the leek, and white button mushrooms or other mushrooms of choice instead of king oyster mushrooms. View my post above for further instructions on how to incorporate these ingredients.
- Adapted from Best Recipe Box
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: American
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