Hands-down one of the easiest low FODMAP dinners I make. Minimal prep, no babysitting, and it cooks itself while you go about your day.
This slow cooker pot roast is one of my most-made low FODMAP dinners. It uses just 6 pantry-friendly ingredients, takes about 15 minutes to prep, and cooks while you're at work. Fork-tender beef with carrots and potatoes, no onion or whole garlic needed (just garlic-infused oil and dried herbs for all the flavor). It's also great for meal prep since the leftovers reheat well.
Ingredients
To make this low FODMAP slow cooker pot roast, add these ingredients to your shopping list:
- Beef chuck roast - 2 to 2 ½ pounds
- Salt - ½ teaspoon
- Garlic-infused oil - 2 tablespoons
- Baby potatoes - 2 ½ cups
- Carrots - 2 ½ cups sliced (about 5 medium carrots)
- Dried rosemary - 1 teaspoon
- Dried thyme - 1 teaspoon
Low FODMAP Notes
In this section, I share FODMAP info for some key ingredients. With new research, low FODMAP data may change over time. Please refer to the Monash FODMAP app and FODMAP Friendly for the most up-to-date food and serving size info.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Potatoes (red or yellow), with or without the skin, are a low FODMAP food up to 500 grams per serving. Keeping the skin adds a little extra low-FODMAP fiber.
Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
Dried rosemary: A low FODMAP serving is 1 teaspoon or 2 grams. Very large amounts of rosemary contain higher amounts of fructan (a FODMAP).
Dried thyme is low FODMAP in servings of 1 teaspoon (or 2 grams). Very large amounts contain higher amounts of the FODMAP, fructan.
Instructions
To make this slow cooker roast, simply:
Step 1: Pat the beef roast dry with paper towels. Season the beef roast with salt.
Step 2: Heat oil in a large skillet over medium-high heat. Once the skillet is hot, sear the roast on all sides (about 2 minutes each) to help lock in moisture and flavor. Remove from heat.
Step 3: Place potatoes and carrots in the bottom a slow cooker.
Step 4: Transfer beef roast and any remaining oil (for added flavor) to the slow cooker, placing the roast on top of the veggies.
Step 5: Add rosemary and thyme, sprinkling evenly onto the top of the roast
Step 6: Cover and cook for 7-8 hours on low or until roast is fork-tender.
Step 7: Remove roast and shred or slice as desired. Using a slotted spoon, remove veggies. Either discard the remaining liquid or add the meat back in and stir to mix.
Serve warm.
Sides
We each have different nutritional needs. Consider serving this low FODMAP slow cooker pot roast with:
- A simple lettuce salad with low FODMAP lemon vinaigrette
- A glass of low FODMAP milk, like lactose-free cow's milk or almond milk
- A side of low FODMAP fruit, such as blueberries, a kiwi, or an orange (see serving sizes below)
Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.
Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.
Oranges are low FODMAP in servings of 1 medium orange or 130 grams. Larger servings contain higher amounts of the FODMAP, excess fructose. Note: this serving size has changed over the years as Monash University periodically retests certain foods.
Condiments
Enjoy this pot roast plain, or serve it with low FODMAP ketchup or barbecue sauce. The following are certified low FODMAP options:
Similar recipes
- Low FODMAP Beef Stew (Slow Cooker or Instant Pot)
- Low FODMAP Carnitas (Slow Cooker)
- Low FODMAP Lemon Roasted Chicken
Recipe
Low FODMAP Slow Cooker Pot Roast
- Total Time: 8 hours 15 minutes
- Yield: 6 1x
- Diet: Low FODMAP, Low Lactose
Description
This low FODMAP Slow Cooker Pot Roast is tender, flavorful, and easy to make with just 6 simple ingredients and 15 minutes of prep. No onion or garlic needed.
Ingredients
- 2 ½ cups baby potatoes
- 2 ½ cups sliced carrots (about 5 medium), cut into ¾-inch coins
- 2 tablespoons garlic-infused olive oil
- 2 to 2 ½ pounds beef chuck roast
- ½ teaspoon salt
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
Instructions
- Pat the beef roast dry with paper towels. Season the beef roast with salt.
- Heat oil in a large skillet over medium-high heat. Once the skillet is hot, sear the roast on all sides (about 2 minutes each) to help lock in moisture and flavor. Remove from heat.
- Place potatoes and carrots in the bottom a slow cooker.
- Transfer beef roast and any remaining oil (for added flavor) to the slow cooker, placing the roast on top of the veggies.
- Add rosemary and thyme, sprinkling evenly onto the top of the roast.
- Cover and cook for 7-8 hours on low or until roast is fork-tender.
- Remove roast and shred or slice as desired. Using a slotted spoon, remove veggies. Either discard the remaining liquid or add the meat back in and stir to mix.
- Serve warm.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 15 minutes
- Cook Time: 8 hours
- Category: Main Dish
- Method: Slow Cooker
- Cuisine: American
Pin it for later
Zuzu says
I have to stick with lean meats (no gallbladder). Do you think if I used a leaner cut like top round that I would need to add liquid?
Em Schwartz, MS, RDN says
Hi Zuzu, yes, for a leaner roast, I would add a cup or so of liquid (low-FODMAP broth or water). -Emily
Jennifer says
I love this recipe! This is really delicious and there is no need to add liquid! That was a first for me and I’m pleasantly surprised.
I did remove the vegetables after 4 hours. They were perfect at that time. The meat turned out tender and moist after 8 hours on low and the flavor is wonderful!
This will be added to the rotation!
Thank you!!!
Jill says
I've made it once already and have a sevond one cooking now. I do add water in the bottom. It's so yummy, tender and delicious! Thank you for a wonderful recipe.
Em Schwartz, MS, RDN says
Hi Jill! I appreciate you taking the time to share! Thanks, -Emily
Patti says
I noticed there is no water added to the slow cooker. Is that correct? I would have thought you would need water or some liquid.
Thank you,
Patti
Em Schwartz, MS, RDN says
That is correct, Patti. Many slow cooker recipes do call for adding liquid. However, in my experience, beef & pork roasts (unless using a really lean roast) have enough fat/liquid that renders out to create steam and cook the meat without adding the extra liquid. I also find omitting the liquid helps to preserve the texture of the veggies. With that said, slow cookers can perform differently and we each have unique preferences. If you'd prefer to add some liquid, I think low FODMAP broth or a little dry red wine could be tasty low FODMAP additions. Best, -Em
Kristen says
This looks delicious! Do you know if this can be made in the instapot?
Em Schwartz, MS, RDN says
Oooo great question, Kristen! I'm almost certain it can be, but I haven't tried it yet. I will add to my list of things to test.
Rachelle says
Yup made the pot roast the other day. Sent it out to our other farm for cold meat so I didn’t get to try it but the guys all gave it the thumbs up for sandwiches. The veggies left over from the bottom I kept here and browned them off in the frying pan for dinner side dish and they turned out great. Kept the juices also for potential stock as it wasn’t too fatty at all. Yum yum and so easy. Thanks Emily! ?
Emily says
Awesome! Thanks for sharing, Rachelle! Sorry, you didn't get to try it all, but glad to hear the guys liked the beef! 🙂
Rachelle says
Yay for the slow cooker .... and yum yum pot roast! Coming into summer here in Oz but will be great for cold meat for harvest lunch boxes. Will try it out soon. Also made your Nasi goreng the other night - delicious, you got the flavouring just right.
Thanks for all your recipes and info Emily, it’s a great blog amongst many, really enjoy it .... and your happy persona!
Ps banana bread is yum too?
Emily says
Thank YOU, Rachelle! You have no idea how much comments like this mean to me. I'm glad you liked the nasi goreng and banana bread, please let me know what you think of the pot roast when you're able to give it a try. 🙂 Thanks again, Rachelle. I appreciate you!