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low fodmap pot roast vegetables and gravy on a white platter next to a gravy boat and thyme sprigs

Low FODMAP Low Carb Pot Roast, Vegetables and Gravy (Instant Pot / Slow Cooker)


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  • Author: Gail Gromaski
  • Total Time: 1 hour 20 minutes
  • Yield: 8 servings 1x

Description

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 FODMAPs or carbs! Keto, Paleo, Whole30, gluten-free, and grain-free.


Ingredients

Units Scale
  • 3-4 pounds beef chuck roast
  • 3 tablespoons garlic-infused olive oil
  • 1 pound radishes, tops and bottoms removed and halved
  • 1 1/2 cups turnip (about 1 medium), peeled and chopped into 1/2-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, dark green leaves only, finely chopped
  • 1 1/2 cups low FODMAP low sodium beef broth (homemade or store-bought)
  • 2 tablespoons dried chives
  • 1 1/4 teaspoons kosher salt, plus more for sprinkling
  • 3/4 teaspoon ground black pepper, plus more for sprinkling
  • 1 teaspoon dried thyme
  • 1/2 teaspoon xanthan gum (optional, to thicken the gravy*)

Instructions

Instant Pot Instructions:

  1. 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. 
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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 or spatula (I love my Instant Pot spatula). Add dried chives, 1 ¼ teaspoons kosher salt, ¾ teaspoon black pepper, and thyme and stir broth until combined.
  7. 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. 
  8. 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. 
  9. 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 7 minutes. Once the cooking cycle has completed, quick release the pressure. Open lid.  
  10. 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.
  11. 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.
  12. Slice and serve: Slice roast into 1/4-inch slices and serve with vegetables, pouring the gravy (or drippings) on top as desired.

Slow Cooker Instructions:

  1. 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. 
  2. 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.
  3. 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. 
  4. 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.
  5. 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. 
  6. 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. 
  7. Add seasonings: Add dried chives, 1 ¼ teaspoons kosher salt, ¾ teaspoon black pepper, and dried thyme and stir broth until combined.
  8. 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.
  9. Slow cook: Close the lid of the slow cooker and cook for 4 hours on high or 6-8 hours on low.
  10. 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.
  11. 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.
  12. Slice and serve: Slice roast into 1/4-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 1/8-1/4 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 1/2 teaspoons of starch/water for a thicker gravy as desired.
  • Prep Time: 20 minutes
  • Cook Time: 1 hour
  • Category: Dinner
  • Method: Instant Pot / Slow Cooker
  • Cuisine: American