This Low FODMAP Low Carb Beef Pot Roast, Vegetables, and Gravy made in the Instant Pot or Slow Cooker offers the cozy, savory goodness of a pot roast dinner without the tummy troubles or carbs! Tender pot roast coupled with low FODMAP quantities of low carb veggies topped in delicious gravy is simply heaven on a plate! In addition to being low FODMAP and low carb, this one-pot (when made in the Instant Pot) pot roast recipe is also Keto, Paleo, Whole30, gluten-free, and grain-free.
Jump to:
- Low FODMAP, Low Carb Alternative to a Favorite One-Pot Meal
- Instant Pot or Slow Cooker Pot Roast Recipe
- Necessary Equipment
- Low FODMAP Low Carb Pot Roast, Vegetables and Gravy: Ingredients & Instructions
- Are Turnips Low FODMAP?
- How to Chop and Peel Turnips
- Is Xanthan Gum Low FODMAP?
- How to Use Xanthan Gum to Make Gravy
- Low FODMAP Low Carb Pot Roast, Vegetables and Gravy (Instant Pot / Slow Cooker)
- Related Recipes
Low FODMAP, Low Carb Alternative to a Favorite One-Pot Meal
A couple of years ago, I posted my Low FODMAP Instant Pot Beef Pot Roast One-Pot Meal recipe, which is one of my all-time favorite cozy dinner recipes. Now that I am eating low FODMAP and Keto/low carb, the potatoes in that recipe don't work for me. This inspired me to create a low FODMAP, low carb alternative that is equally as delicious but also suitable for low carb / Keto diets.
Another amazing pot roast recipe you absolutely have to try is my Low FODMAP Stracotto (Italian Pot Roast) for the Instant Pot or slow cooker. It's beef pot roast cooked a herbaceous tomato sauce. It's not a one-pot meal, but when eaten on its own or over a low carb starch alternative, it's actually Keto / low carb. If you don't care about having a low carb meal, stracotto is mind-blowingly tasty when served over my Low FODMAP Polenta recipe.
Instant Pot or Slow Cooker Pot Roast Recipe
For this particular recipe, I sought out to develop a low FODMAP pot roast recipe for the slow cooker in addition to the Instant Pot. Not everyone has an Instant Pot, but the deliciousness and dietary-benefits of this recipe should be enjoyed by as many people as possible regardless of their small appliance inventory. So, this is low FODMAP low carb pot roast recipe includes instructions for both the Instant Pot and the slow cooker, such as a Crock-Pot.
Making it in the Crock-Pot, however, turns it into a two-pot meal - a Dutch oven or large pot for sautéing and then the Crock-Pot for slow cooking. That's one of the advantages of using an Instant Pot - you can do the cooking and sautéing all in one pot.
Necessary Equipment
Low FODMAP Low Carb Instant Pot Pot Roast, Vegetables, and Gravy
The equipment I use to make this low FODMAP, low carb pot roast in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Paper towels
- Veggie peeler
- Fine mesh sieve / strainer
- Chopping board and knife
- Measuring cups and spoons
- Tongs
- Large plate
- Large bowl
- Plastic spoon, for sautéing and scraping
- Slotted spoon
- Spatula
- Serving platter
- Serving bowl (optional)
- Ladle (optional)
- Whisk (optional, for making gravy)
- Gravy boat or measuring cup
Low FODMAP Low Carb Slow Cooker Pot Roast, Vegetables, and Gravy
- Slow cooker (I use an older model of this 6-quart Crock-Pot)
- Dutch oven or large pot
- Paper towels
- Veggie peeler
- Fine mesh sieve / strainer
- Chopping board and knife
- Measuring cups and spoons
- Tongs
- Large plate
- Large bowl
- Plastic spoon, for sautéing and scraping
- Slotted spoon
- Heat-resistant spatula
- Ladle
- Serving platter
- Serving bowl (optional)
- Whisk (optional, for making gravy)
- Gravy boat or measuring cup
Low FODMAP Low Carb Pot Roast, Vegetables and Gravy: Ingredients & Instructions
Beef Chuck Roast
For the star of this recipe, I use 3-4 pounds of beef chuck roast. Budget friendly tip: I buy beef chuck roasts in bulk at Costco, transfer them to large freezer bags and freeze them until 2 days prior to making the recipe, thawing them out fully in the refrigerator prior to cooking.
Prep Ingredients
30 minutes prior to cooking, I remove the roast from the refrigerator and allow it to warm up while I prepare the rest of the ingredients. Having it warm up to room temperature promotes more even cooking.
Preheat, Prep and Sear
Once ready to cook, I press "Sauté" on the Instant Pot or place a dutch oven or large pot on medium heat on the stovetop (if making in the slow cooker - photos of the Instant Pot only shown below). While the pot is heating up:
Remove butcher string from the roast (if there is any), dry the roast with paper towels, and generously season with kosher salt and freshly-ground black pepper.
Add 2 of the 3 tablespoons of the garlic-infused olive oil and swirl the pot to coat. Using tongs, add roast to the pot and sear for 2-3 minutes on each side (do not rip). Once all sides are seared, remove the roast to a large plate.
Vegetables
Next, I add the following low FODMAP, low carb vegetables to the pot (reserving the leek greens for later):
- Radish
- Turnip
- Carrots
- Canned sliced mushrooms - for information on how these are low FODMAP, see the "Are Canned Mushrooms Low FODMAP?" section in my Low FODMAP Creamy Bacon Mushroom Chicken Thighs post
Are Turnips Low FODMAP?
This is the first recipe on the blog that calls for turnip. According to Monash University's Low FODMAP Diet App (on the date of this writing), turnips contain the FODMAP sorbitol and are low FODMAP in quantities of up to 75 grams or ½ of a turnip per serving. We're adding 195 grams (1 ½ cups chopped), which only comes to about 25 grams per serving, ⅓ of the tolerable amount for low FODMAP.
How to Chop and Peel Turnips
If you're unfamiliar with this ingredient, here's how I chop and peel a turnip (steps in order from left to right):
Place whole turnip on a chopping board. Refrain from peeling the turnip at this point.
Chop off the bottom and top. Then, chop turnip in half vertically.
Chop each turnip half in half again and chop the skins off each piece. I do not recommend using a veggie peeler to peel the turnip as it has a thick, tough skin, and you are unlikely to remove it all using a peeler.
Once peeled, chop into ½-inch pieces. It's hard to get them into perfect cubes as the turnip is round, not square.
Sauté Vegetables
Add chopped radish, turnip, carrots, and canned mushrooms (reserving the leek for later) and sauté for 5 minutes, stirring occasionally.
Using a slotted spoon, remove vegetables to a bowl and set aside.
Sauté Leek Greens
Add the remaining 1 tablespoon of garlic-infused olive oil and swirl the pot to coat. Add chopped leek greens and sauté for 2 minutes, stirring frequently. to prevent burning.
For more information on how the dark green leaves of the leek (leek greens) are low FODMAP, view the "Are Leeks Low FODMAP?" section of my Low FODMAP Leek and Potato Soup with Bacon recipe post.
Deglaze, Add Broth, and Seasonings
Press "Cancel" on the Instant Pot. Add beef broth, wait about 15-20 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add dried chives, 1 ¼ teaspoons kosher salt, ¾ teaspoon black pepper, and thyme and stir broth until combined.
Slow cooker: if making the meal in the slow cooker, you would carefully transfer the contents of the pot into the slow cooker after adding the broth and scraping the bottom of the pot clean with a heat-resistant spatula. Then, add the seasonings and stir the broth in the slow cooker.
Pressure Cook Roast
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!). Ladle broth over the top of the roast to coat. Close the lid, set the pressure release valve to "Sealing" and set the timer for 45 minutes. Once the cooking cycle completes, quick release the pressure and open the lid.
Pressure Cook Vegetables
Using a fresh set of tongs, flip roast over. Add reserved vegetables evenly around the roast, pressing them down so they are more or less submerged in broth. Close the lid of the Instant Pot, set the pressure release valve to "Sealing," press the “Pressure Cook” or “Manual” button and set timer for 5 minutes. Once the cooking cycle has completed, quick release the pressure and open the lid.
Remove Roast and Vegetables
Remove roast to a platter and allow to rest for 5 minutes prior to slicing. Using a slotted spoon, remove vegetables to a platter or serving bowl, leaving broth behind in the pot.
Xanthan Gum
If you don't care to make gravy, simply pour or ladle the broth into a measuring cup or gravy boat and serve over roast and vegetables as desired. However, if you would like to make gravy, I use a thickener called xanthan gum powder to easily thicken the broth.
Xanthan gum is a food additive commonly used as a thickener or stabilizer. It is often used in gluten-free baking to help stabilize baked goods in the absence of gluten and is an added ingredient in some gluten-free 1:1 baking flours.
You can find xanthan gum in the gluten-free isle at some grocery stores, health food stores, or on Amazon.
Is Xanthan Gum Low FODMAP?
Monash University hasn't yet tested xanthan gum for FODMAPs; however, FODMAP Friendly, another trusted source of FODMAP information, has tested xanthan gum and found it to be low FODMAP in servings of 5 grams or 1 tablespoon. As a little bit of xanthan gum goes a long way, so we only need ½-3/4 teaspoon to thicken our roast gravy.
How to Use Xanthan Gum to Make Gravy
To thicken the broth to make gravy, hit “Sauté” on the Instant Pot. Once the broth starts bubbling, slowly whisk the broth while sprinkling xanthan gum into the bubbling broth.
Continue to whisk until broth thickens, about 1-2 minutes. Hit “Cancel” on the Instant Pot. Carefully pour or ladle broth into gravy boat or measuring cup for serving.
If you prefer a thicker gravy: continue to reduce the broth until its to your desired thickness, or add an additional ¼ teaspoon xanthan gum and whisk for another 1-2 minutes. Be careful not to overdo it with the xanthan gum or the gravy will become gloopy.
Xanthan gum substitutions: I use xanthan gum as a thickener in this recipe as it is low carb, but if you don't care to purchase this ingredient and don't mind a slurry, you can whisk in 1 teaspoon tapioca flour (a.k.a. tapioca starch) or cornstarch if not eating Paleo/Whole30 whisked together with 1 teaspoon cold water, adding additional ½ teaspoons of starch/water for a thicker gravy as desired.
Slice and Serve
Slice roast into ¼-inch slices (or your preferred thickness) and serve with vegetables and top with gravy (or drippings).
Low FODMAP Low Carb Pot Roast, Vegetables and Gravy (Instant Pot / Slow Cooker)
Equipment
- Instant Pot or
- Dutch oven or large pot, if using a Crock-Pot
- Heat-resistant spatula if using a Crock-Pot
Ingredients
- 3-4 pounds beef chuck roast
- 3 tablespoons garlic-infused olive oil
- 1 pound radishes, tops and bottoms removed and halved
- 1 ½ cups turnip, about 1 medium, peeled and chopped into ½-inch pieces*
- 2 large carrots, chopped on the bias into 1-inch pieces
- 1 10- ounce can sliced mushrooms, drained, rinsed and patted dry
- 1 cup leek greens, finely chopped
- 1 ½ cups low FODMAP low sodium beef broth
- 2 tablespoons dried chives
- 1 ¼ teaspoons kosher salt, plus more for sprinkling
- ¾ teaspoon ground black pepper, plus more for sprinkling
- 1 teaspoon dried thyme
- ½ teaspoon xanthan gum, optional, to thicken the gravy*
Instructions
Instant Pot Instructions:
- Prep ingredients: About 30 minutes prior to cooking, remove roast from the refrigerator to warm up while you’re preparing the ingredients. Have all ingredients prepared and ready to go before starting to cook.
- Pre-heat and prep: Press “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. While the pot is heating up, remove butcher string from the roast (if any), dry roast with paper towels, and generously season with kosher salt and freshly ground black pepper.
- Sear roast: Once the display on the Instant Pot reads "Hot," add 2 tablespoons of the garlic-infused olive oil and swirl the pot to coat. Using tongs, add roast to the pot and sear for 2-3 minutes on each side or until the roast can be easily removed from the pot without tearing. Once all sides are seared, remove the roast to a plate.
- Sauté vegetables: Add chopped radish, turnip, carrots, and canned mushrooms (reserving the leek for later) and sauté for 5 minutes, stirring occasionally. Using a slotted spoon, remove vegetables to a bowl and set aside.
- Sauté leek: Add the remaining 1 tablespoon of garlic-infused olive oil and swirl the pot to coat. Add leek and sauté for 2 minutes, stirring frequently.
- Deglaze, add broth and seasonings: Press "Cancel" on the Instant Pot. Add beef broth, wait about 15-20 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add dried chives, 1 ¼ teaspoons kosher salt, ¾ teaspoon black pepper, and thyme and stir broth until combined.
- Return roast: 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!!!). Ladle broth over the top of the roast to coat.
- Pressure cook roast: Close the lid of the Instant Pot, set the pressure release valve to "Sealing," press the “Pressure Cook” or “Manual” button and set timer for 45 minutes. Once the cooking cycle has completed, quick release the pressure. Open lid.
- Pressure cook vegetables: Using a fresh set of tongs, flip roast over. Add reserved vegetables evenly around the roast, pressing them down so they are submerged in broth. Close the lid of the Instant Pot, set the pressure release valve to "Sealing," press the “Pressure Cook” or “Manual” button and set timer for 5 minutes. Once the cooking cycle has completed, quick release the pressure. Open lid.
- Remove roast and vegetables: Remove roast to a platter and allow to rest for 5 minutes. Using a slotted spoon, remove vegetables to a bowl or platter.
- Make gravy (optional): If you would like to thicken the roast drippings to make gravy, hit “Sauté” on the Instant Pot. Once the broth starts bubbling, slowly whisk the broth while sprinkling xanthan gum into the broth. Continue to whisk until broth thickens, 1-2 minutes. Hit “Cancel” on the Instant Pot. Carefully pour or ladle broth into gravy boat or measuring cup for serving. Alternatively, you can simply pour the roast drippings over the roast and vegetables without thickening.
- Slice and serve: Slice roast into ¼-inch slices and serve with vegetables, pouring the gravy (or drippings) on top as desired.
Slow Cooker Instructions:
- Prep ingredients: About 30 minutes prior to cooking, remove roast from the refrigerator to warm up while you’re preparing the ingredients. Have all ingredients prepared and ready to go before starting to cook.
- Preheat and prep: Place a dutch oven or large pot on medium heat on the stovetop, add 2 tablespoons of the garlic-infused olive oil, and swirl the pot to coat. While the pot is heating up, remove any butcher string from the roast, dry roast with paper towels and generously season with kosher salt and freshly ground black pepper.
- Sear roast: Once the pot is hot, using tongs, sear roast 2-3 minutes per side or until the roast easily releases from the pot without tearing. Once all sides are seared, remove roast to a large plate.
- Sauté vegetables: Increase stovetop heat to medium high. Add chopped radish, turnip, carrots, and canned mushrooms and sauté for 5 minutes, stirring occasionally. Using a slotted spoon, remove vegetables to a large bowl and set aside.
- Sauté leek: Add the remaining 1 tablespoon of garlic-infused olive oil to the pot and swirl to coat. Add chopped leek and sauté for 2 minutes, stirring frequently.
- Deglaze and transfer to slow cooker: Remove pot from heat. Add beef broth and scrape the bottom of the pot clean with a heat-resistant spatula. Carefully pour the contents of the pot into your slow cooker.
- Add seasonings: Add dried chives, 1 ¼ teaspoons kosher salt, ¾ teaspoon black pepper, and dried thyme and stir broth until combined.
- Add roast and vegetables: Using tongs, place roast into the slow cooker and scrape any juices that it left behind on the plate into the slow cooker with a spatula (leave no flavor behind!!!). Ladle broth over the top of the roast to coat. Surround the roast with the reserved vegetables, spreading them evenly so they are submerged in broth.
- Slow cook: Close the lid of the slow cooker and cook for 4 hours on high or 6-8 hours on low.
- Remove roast and vegetables: Once cooking time has been reached, open lid. Using a fresh set of tongs, remove roast to a platter to rest for 5 minutes. Using a slotted spoon, remove vegetables to a bowl or platter.
- Make gravy (optional): If you would like to thicken the roast drippings to make gravy, turn the slow cooker heat back to high. Slowly whisk the broth while sprinkling xanthan gum into the broth. Continue to whisk until broth thickens, 1-2 minutes. Turn off slow cooker. Pour or ladle broth into gravy boat or measuring cup for serving. Alternatively, you can simply pour the roast drippings over the roast and vegetables.
- Slice and serve: Slice roast into ¼-inch slices and serve with vegetables, pouring the gravy (or drippings) on top as desired.
Notes
- Turnip: If you are unfamiliar with them, see “How to chop a turnip” section above.
- Xanthan gum: According to the FODMAP Friendly App, xanthan gum is low FODMAP in quantities of up to 5 grams or 1 tablespoon per serving. If you prefer a thicker gravy, either reduce gravy for a few more minutes or sprinkle and whisk in another ⅛-1/4 teaspoon of xanthan gum. I use xanthan gum as a thickener as it is low carb, but if you don't care to purchase this ingredient and don't mind a slurry, you can whisk in 1 teaspoon tapioca flour (or cornstarch if not eating Paleo/Whole30) whisked together with 1 teaspoon cold water, adding additional ½ teaspoons of starch/water for a thicker gravy as desired.
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