This low FODMAP French Dip Sandwich is the beefiest, juiciest sandwich you will ever eat - guaranteed! Also often called a beef dip, this delicious low FODMAP sandwich is easily made juicy and tender in the Instant Pot or slow cooker and makes a great game day appetizer or everyday lunch or dinner sandwich. In addition to being low FODMAP, this French dip can be gluten-free.
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French Dip Sandwich: A Jeff Favorite Made Low FODMAP
Truthfully, French dip is not typically my sandwich of choice as I tend to go for more nutrient rich foods. However, it is my husband, Jeff's, absolute favorite sandwich, maybe even his most favorite dish - ever. While most of my recipe development focuses on recipes I personally love, I like to please the members of my family as well. Therefore, I have created this low FODMAP French Dip recipe to make Jeff happy as well as make it in a way my tummy can tolerate.
Jeff, a French dip connoisseur, says my low FODMAP recipe for French dip tastes no differently from a regular French dip. He said the following:
"It could quite possibly be the best beef dip I've ever had."
~ Jeff, French / Beef Dip Expert
He says it's better than the French dips he's had at restaurants that almost always include onions, garlic, and other high FODMAP ingredients. So, in other words, I got the biggest "Good Noms, Honey!" ever by developing this low FODMAP beef dip recipe. 😉
This recipe proves you don't need garlic and onion to make food taste amazing. You just need ingenuity. If you've given up hope that you'll ever eat delicious food again due to IBS, try this French dip. I hope it makes you a believer again.
Instant Pot or Slow Cooker French Dip
This low FODMAP French Dip has been tested in and includes instructions for both the Instant Pot (or comparable electric pressure cooker) and the slow cooker (like a Crock-Pot).
Personally, I prefer the Instant Pot to make French dip as it is a simpler, quicker process that can be mostly completed in one pot. However, the slow cooker produces an equally tender but more flavorful French dip. It really depends on your own personal cooking preferences, the amount of time you have available, etc.
Necessary Equipment
Instant Pot
The equipment I use to make this low FODMAP French Dip Sandwich in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Chopping board and knife
- Tongs x 2
- Measuring cups and spoons
- Plastic spoon(s) for scraping and stirring
- Large plate
- Spatula
- Platter
- Forks
- Fine mesh sieve
- Fat separator (optional)
- Oven broiler
- Baking sheet
- Small dipping bowls
Slow Cooker
The equipment I use to make this low FODMAP French Dip in the slow cooker includes:
- Slow cooker, such as a Crock-Pot (I use an older model of this 6-quart Crock-Pot)
- Large skillet
- Tongs x 2
- Measuring cups and spoons
- Plastic spoon(s) for stirring and scraping
- Heat-resistant spatula
- Ladle
- Platter
- Forks
- Fine mesh sieve
- Fat separator (optional)
- Oven broiler
- Baking sheet
- Small dipping bowls
Low FODMAP French Dip: Ingredients & Success Tips
This French dip recipe is actually pretty simple with very little to prepare. The ingredients I've chosen for this recipe include:
Beef, Garlic Oil, and Broth
I use a 2.5-3 pound beef chuck roast. When making French dip in the Instant Pot, I first dry the roast and chop it into 6 equalish pieces so it cooks to the point of shredding faster. When making it in the slow cooker, I keep the roast whole to keep it moist.
I hit "Sauté" on the Instant Pot or set a large skillet on medium high heat on the stove (for the slow cooker). While the Instant Pot or skillet is heating up, I generously season the roast on all sides with kosher salt and freshly ground black pepper. Once the IP/skillet is hot, I add 2 tablespoons of garlic-infused olive oil and swirl the pot/skillet to coat it in oil.
Then, using tongs, I add the roast to the pot/skillet and sear it for 3 minutes per side. If you're using a 6-quart Instant Pot, you may need to sear the roast pieces in 2 separate batches, or you can use a large skillet on the stove to sear it all in one batch. When I use my 8-quart, it typically all fits in the Instant Pot in a single batch.
3 whole minutes per side may seem like a long time to sear the meat, but I do this to create nice caramelization on the sides of the roast. This greatly enhances the flavor of the French dip.
Once the beef is fully seared, I move it to a large plate. Then, I hit "Cancel" on the Instant Pot or remove the skillet from heat, pour 1 cup of the low FODMAP, low sodium beef broth into the pot/skillet, wait a few seconds, and use a plastic spoon to scrape the bottom of the pot or skillet clean. I use Imagine low sodium beef broth, although I think the version distributed in the US may no longer be low FODMAP...? Be sure to check the product label for high FODMAP ingredients before purchasing.
I add the remaining 2 cups of broth to the Instant Pot. If using the skillet, I carefully pour the broth from the skillet into the slow cooker, using a heat-resistant spatula to get everything from the skillet into the slow cooker. Then, I pour the remaining 2 cups of broth into the slow cooker.
Umami, Maple Syrup, and Seasonings
To season our French dip, I use the following ingredients:
- Coconut aminos or tamari sauce - brings out great umami flavor. If gluten-free is not needed, soy sauce can also be used.
- Pure maple syrup - may seem like an odd ingredient to add, but most French dip recipes add some sort of sweetener, typically refined sugar or brown sugar. To keep this recipe refined sugar-free (at least the meat and broth part - the bun you use may still contain refined sugar), I use one of my most favorite low FODMAP ingredients: pure maple syrup. You don't taste it in the broth, but it creates an amazing depth of flavor that you don't want to miss out on.
- Dried chives - these add great oniony/garlicy flavor without the FODMAPs!
- Kosher salt and freshly ground black pepper - I add salt and pepper to the broth in addition to what's already been added to season the beef in the beginning.
- Dried oregano leaves
- Dried thyme leaves
I add all of these ingredients to the broth and stir. Then, I add the beef to the Instant Pot or Slow cooker. Lastly, I add a dried bay leaf to the top and close the lid. I set the timer: 40 minutes with 20 minutes natural release for the Instant Pot; 6-8 hours on low or 4 hours on high for the slow cooker.
Where's the onion?
I don't use onion in this French dip due to FODMAPs. I tried substituting leek for the onion and found they didn't add anything to the French dip. Although it may seem weird to have a French dip without onion, we honestly don't miss them. At all.
Rolls, Baguettes, and Buns (Oh my)
The biggest challenge when developing this recipe is figuring out what kind of roll, baguette or bun to use (isn't it always for low FODMAP?). In my other recipes, I typically skip the bread component altogether as I don't typically care for the gluten-free options available to me. For a French Dip, however, the bread component is fairly essential.
So, here are the low FODMAP roll, baguette or bun options I've come up with:
- Low FODMAP gluten-free rolls or buns – the softer, the better. Gluten-free hamburger or hot dog buns (sliced all the way through) could work if you can’t find anything else. Remember that gluten-free doesn’t always equal low FODMAP. Check product labels for high FODMAP ingredients. Udi’s makes frozen gluten-free French baguettes, which I have tried but found were fairly tough when baked according to the package instructions. They might come out softer when baked for less time. If you're in BC like me, I found them at Save-on-Foods.
- White sourdough French baguette (which is what I used in these pictures) – according to Monash University’s Low FODMAP Diet App, white sourdough bread made using the traditional sourdough process is low FODMAP in quantities of up to 109 grams per serving. See my sourdough stuffing recipe post on more information on low FODMAP bread options including sourdough bread. To keep your French dip low FODMAP, keep the serving size of baguette to 109 grams maximum (a kitchen scale comes in handy when determining this). I typically need 2 entire baguettes to make 8 low FODMAP servings. Sourdough still contains gluten, so it’s not an option for those requiring gluten-free. However, gluten is not a FODMAP, so still can be consumed on a low FODMAP diet unless you’re gluten-intolerant.
Provolone Cheese
Eating low FOMDMAP doesn't require you to eat dairy-free, so for this recipe, I include 'real' cheese!
Provolone cheese has not yet been tested by Monash University for FODMAPs; however, cheese that contains 1 gram or less of total carbs per serving is still under Monash’s tolerable amount per serving for low FODMAP. Check the label of the cheese you’re thinking of buying and make sure it lists 1g or less per serving for total carbohydrates. See my Instant Pot Fettuccini Alfredo recipe post for further information. If you’re not lactose intolerant, any provolone cheese is fine.
Swiss cheese, which is sometimes also used on French dips, has been tested by Monash University and is listed in their low FODMAP Diet App. They found it only contains trace amounts of FODMAPs, so adding a slice or two to your beef dip should be okay for most individuals with IBS.
However, they do note that cheese, in general, is high in fat, which can affect gut motility. We're only consuming one slice per serving, but if you know your tummy doesn't tolerate any amount of cheese well - definitely skip it.
Toasting, Assembling, and Eating your Beef Dip
So, once the beef is cooked, I remove it from the Instant Pot or Slow Cooker and set it on a platter. I let it rest for a few minutes. While it's resting, I pour the au jus (means "with juice" - what the French dip is dipped in) through a fine mesh sieve to get most of the debris out of the au jus. Then, I pour it through a fat separator to remove most of the oil. If you don't have a fat separator, you can skim the surface of the au jus with a spoon to remove some of the oil, or you can just leave it as it isn't excessive.
I pour the au jus into 8 small dipping bowls. You want them big enough to fit the entire sandwich in but small enough so that you don't have to fill them a lot in order to get a decent level of broth in the bowl. If you use bowls that are too big, you may end up running out of au jus before you run out of roast.
Then, I turn my oven's broiler on high. While the broiler is heating up, I return to my beef and shred it using forks. Then, I put both halves of my sliced rolls, baguette, or whatever bun I'm using open faced on top of a baking sheet. I cover each bottom half in meat and then with a slice of cheese. I broil them for only 1 minute or until the cheese is slightly melted and starting to get ooey gooey, watching them closely to prevent burning. Once they're cool enough to touch, I put the tops on the sandwiches and serve them.
To eat, grip the sandwich firmly with your hand and dip one end into your personal au jus bowl. Don't share your au jus bowls as there will definitely be 'double dipping' going on. Take a bite out of the end you just dipped. Juicy, beefy, cheesy deliciousness!
You can also make this into a fun game day appetizer. Make smaller, mini sandwiches that come with smaller bowls of au jus.
Low FODMAP French Dip Sandwich (Instant Pot / Slow Cooker)
Ingredients
- 2.5-3 pounds beef chuck roast
- 2 tablespoons garlic-infused olive oil
- 3 cups low FODMAP low sodium beef broth
- 3 tablespoons coconut aminos or tamari, or soy sauce if not needing gluten-free
- 1 tablespoon pure maple syrup
- 1 tablespoon dried chives
- 1 teaspoon kosher salt, plus more for sprinkling
- ½ teaspoon freshly ground black pepper, plus more for sprinkling
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- 1 bay leaf
- 8 low FODMAP gluten-free rolls or 2 sourdough French baguettes, sliced in half*
- 8 slices provolone cheese*
Instructions
Instant Pot Instructions:
- Dry roast and chop into 6 equal(ish) pieces. Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. While the Instant Pot heats up, generously sprinkle the meat on all sides with kosher salt and freshly ground black pepper.
- Once the display reads "Hot," add 2 tablespoons of garlic-infused olive oil and swirl the pot to coat. Using tongs, add the seasoned meat and sauté for 3 minutes per side to create a decent sear on each side (you may need to do this in two batches depending on the size of the Instant Pot. I can typically sear all the beef in the 8-quart in a single batch).
- Once the beef is seared on all sides, hit “Cancel” on the Instant Pot and remove beef to a large plate. Add 1 cup of beef broth to the Instant Pot, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add remaining 2 cups of broth to the pot as well as the coconut aminos or tamari, maple syrup, dried chives, 1 teaspoon kosher salt, ½ teaspoon freshly ground black pepper, oregano, and thyme and stir.
- Add beef back to the pot, scraping any remaining juices and seasoning from the plate into the pot with a spatula (leave no flavor behind!). Add bay leaf.
- Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 40 minutes.
- Once the cooking cycle has completed, allow the pressure to release naturally for 20 minutes, and then manually release the remaining pressure. Open lid.
- Remove beef to a plate or platter and let rest for a few minutes. Carefully pour the au jus through a fine mesh sieve into a large bowl. Optionally but recommended, pour au jus through a fat separator and then into 8 small dipping bowls.
- Preheat oven broiler and place oven rack on the 2nd rung from the top. Return to beef, and using two forks, shred. Place sliced rolls or baguette pieces open faced onto a baking sheet. Pile beef onto one half of each set of rolls / baguette pieces and place one slice of provolone on top of the beef. Place under broiler for 1 minute or until cheese is slightly melted, watching closely to prevent burning. Remove from oven. Once they’re cool enough to touch, place the sandwich tops on top of the beef and melted cheese. Serve each sandwich with its own bowl of au jus on the side. Hold sandwich firmly in your hand and dip into au jus before taking each delicious bite.
Slow Cooker Instructions:
- Place a large skillet on the stove top on medium heat. While the skillet is heating up, generously sprinkle the meat with kosher salt and freshly ground black pepper. Once the skillet is hot, add 2 tablespoons of garlic infused olive oil and swirl pan to coat. Using tongs, add and sear meat for 3 minutes per side, creating a deep sear on each side.
- Once the beef is fully seared, turn off burner and remove beef to a plate. Add 1 cup of beef broth to the skillet and scrape the bottom clean with a plastic spoon. Carefully pour or ladle skillet contents into a slow cooker, such as a Crock-Pot, using a heat resistant spatula to scrape everything from the skillet into the slow cooker.
- Add remaining 2 cups of broth into the slow cooker as well as the coconut aminos or tamari, pure maple syrup, dried chives, 1 teaspoon kosher salt, ½ teaspoon of freshly ground black pepper, oregano and thyme. Stir until well combined. Add meat to the slow cooker, scraping any remaining juices and seasoning from the plate into the slow cooker with a spatula (leave no flavor behind!). Add bay leaf and close the lid.
- Set timer for 6-8 hours on low or 4 hours on high.
- Once the cooking time is finished, remove and discard bay leaf. Remove beef to a platter and allow to rest for a few minutes. While the beef is resting, carefully pour or ladle au jus from the slow cooker through a fine mesh sieve into a large bowl. Optionally but recommended, pour or ladle au jus into a fat separator and then into 6-8 small dipping bowls.
- Preheat oven broiler and place the oven rack on the 2nd rung from the top. Return to beef, and using two forks, shred. Place sliced rolls or baguette pieces open faced onto a baking sheet. Pile beef onto one half of each set of rolls / baguette pieces and place one slice of provolone on top of the beef. Place under broiler for 1 minute or until cheese is slightly melted, watching closely to prevent burning. Remove from oven. Once they’re cool enough to touch, place the sandwich tops on top of the beef and melted cheese. Serve each sandwich with its own bowl of au jus on the side. Hold sandwich firmly in your hand and dip into au jus before taking each delicious bite.
Equipment
Notes
- Low FODMAP bun options include (see post above for additional details):
- Low FODMAP gluten-free rolls or buns
- White sourdough French baguette (not an option if you require gluten-free)
- Provolone cheese: has not yet been tested by Monash University for FODMAPs; however, cheese that contains less than 1 gram of total carbs per serving is still under Monash’s tolerable amount per serving for low FODMAP.
- Cooking time above reflects time needed for the Instant Pot instructions.
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