This low FODMAP steak and potatoes sheet pan meal is an easy, IBS-friendly dinner. You'll roast top sirloin, baby potatoes, and bell peppers on two sheet pans at high heat. Then top it all with a quick chimichurri made in a blender. The whole meal takes about 40 minutes.
I use two sheet pans in this recipe. If you crowd the food, it steams instead of roasting, and the potatoes won't get crispy. Two pans also let you roast in stages. The potatoes go in first for about 20 minutes. Then the steak and peppers join them for the last 8 to 10 minutes. This way, the potatoes get crispy, and it prevents the steak from overcooking.
The steak in this low FODMAP meal gives you protein that helps you feel full. It also contains heme iron, which your body absorbs better than iron from plants. The potatoes and bell peppers add carbs, fiber, and other nutrients. Bell peppers are also high in vitamin C, which helps your body absorb iron.
An easy blender chimichurri rounds out this meal. It's made with fresh parsley and tastes great with steak and potatoes. If you want to make a bigger batch (or a spicier version), check out my low FODMAP chimichurri recipe.
Ingredients
To make this sheet pan steak dinner, add these ingredients to your shopping list:
Sheet Pan
- Baby potatoes - 1½ pounds (680 g), halved or quartered if large
- Refined avocado oil (or canola oil) - 2 tablespoons, divided
- Red bell pepper - 1 medium, cut into 1-inch pieces (150 g after removing stem and seeds)
- Green bell pepper - 1 medium, cut into 1-inch pieces (150 g after removing stems and seeds)
- Top sirloin steak - 1 pound (454 g), cut into 1½ to 2-inch cubes
Quick Blender Chimichurri
- Fresh Italian parsley - ½ cup, packed (15 g)
- Extra virgin olive oil - 2 tablespoons
- Garlic-infused olive oil - 2 tablespoons
- Red wine vinegar - 1½ tablespoons
- Dried oregano leaves - 1 teaspoon
- Optional: Red pepper flakes - pinch
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
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.
Avocado oil contains zero FODMAPs. Like all plain cooking oils, it's pure fat with no carbohydrates. It's neutral-flavored and has a high smoke point, making refined avocado oil one of the most versatile picks for low FODMAP cooking and baking.
Red bell pepper was previously considered FODMAP-free, but Monash retested it and found FODMAPs present. The current low FODMAP serving is â…“ cup (43 grams). Larger servings contain moderate to high amounts of excess fructose.
Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.
Parsley is a low FODMAP herb. Fresh parsley has been tested and is low FODMAP in servings up to 1 cup or 16 grams.
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.
Red wine vinegar is low FODMAP in servings of 2 tablespoons or 42 grams.
Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.
Red pepper flakes or dried chili flakes are low FODMAP in servings of up to 1 teaspoon (or 2 grams) per meal. Larger servings contain moderate to high levels of excess fructose. Please avoid if you are concerned or suspect spicy foods (capsaicin) are a non-FODMAP trigger.
Instructions
To make this easy, low FODMAP steak and potatoes dinner:
Roast the Potatoes
Preheat oven to 425°F (220°C). Line two large sheet pans with parchment. Toss the potatoes with 1 tablespoon of avocado or canola oil, ¼ teaspoon of salt, and black pepper. Spread them cut-side down in one even layer. Roast for 18 to 22 minutes, until lightly browned and starting to crisp.
Add Steak and Peppers
While the potatoes roast, toss the steak and bell peppers with the rest of the avocado or canola oil (1 tablespoon), the remaining salt (¼ teaspoon), and black pepper. Spread them into a single, even layer on the second pan. After the potatoes have roasted for 18 to 22 minutes, add the steak and peppers to the oven. Roast for 7 to 9 minutes, until the steak is cooked the way you like and the potatoes are fork-tender.
Blend Chimichurri
Meanwhile, add the parsley, extra-virgin olive oil, garlic-infused olive oil, red wine vinegar, dried oregano, salt, pepper, and optional red pepper flakes to a blender or small food processor. Pulse until the herbs are finely chopped but still have some texture. Stop to scrape down the sides as needed. Taste and adjust flavor with salt and pepper as needed.
Rest and Serve
Let the steak rest on the pan for 5 minutes. Slice the steak into bite-sized pieces. Divide the steak, potatoes, and peppers among plates and serve each portion with 1 tablespoon chimichurri.
Storage
This recipe is best served right after cooking. If you have leftovers, store the steak, potatoes, and peppers in a sealed container in the fridge for up to 4 days. Store the chimichurri in a separate container in the fridge.
Reheating
The peppers and potatoes reheat well. The steak is trickier. Honestly, I usually eat the leftovers cold.
If you'd like to reheat the leftovers, place in the oven at 350°F, covered with foil, for about 10 minutes. You can also use the air fryer at 350°F for 3 to 4 minutes to help crisp the potatoes back up.
For microwaving, use 50% power in short bursts, or microwave the veggies separately from the steak, so the steak doesn't get too tough and rubbery.
Serve with chimichurri after reheating.
Dietitian Notes
Along with using low FODMAP ingredients, this recipe is also naturally gluten-free and dairy-free. Keep in mind that ingredients can vary, so always check labels to make sure the products you pick fit your needs.
This recipe is high in protein. In fact, one serving of this recipe provides nearly 30 grams of protein. A serving also contains 6 grams of fiber and 3.8 mg of iron.
If you have other nutrition considerations to manage on top of the low FODMAP diet, a registered dietitian can help.
FAQ
Yes. Any cut of plain, unseasoned beef contains no FODMAPs. The FODMAP problems in steak come from what's added to it. Seasonings and sauces with garlic, garlic powder, onion, or onion powder are the most common culprits.
It depends. Portion size and color matter. Green bell peppers are low FODMAP in bigger portions. Red and yellow bell peppers have smaller low FODMAP servings. The FODMAP troublemaker also varies by color: green = fructans; red, yellow, or orange = excess fructose.
Related
Looking for other low FODMAP beef recipes? Try these:
Recipe
Low FODMAP Steak and Potatoes Sheet Pan Meal
- Total Time: 40 minutes
- Yield: 4 1x
- Diet: Dairy-Free, Gluten-Free, Low FODMAP
Description
An easy, low FODMAP steak and potatoes dinner that comes together in about 40 minutes. Top sirloin, baby potatoes, and bell peppers roasted in the oven and finished with a quick blender chimichurri.
Ingredients
Steak and Potatoes
- 1½ pounds (680 g) baby potatoes, halved or quartered if large
- 2 tablespoons refined avocado oil or canola oil, divided
- ½ teaspoon coarse salt, divided
- Black pepper, to taste
- 1 medium red bell pepper (150 g), cut into 1-inch pieces
- 1 medium green bell pepper (150 g), cut into 1-inch pieces
- 1 pound (454 g) top sirloin steak, cut into 1½ to 2-inch cubes
Blender Chimichurri
- ½ cup (15 g) packed fresh Italian parsley
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons garlic-infused olive oil
- 1½ tablespoons red wine vinegar
- 1 teaspoon (3 g) dried oregano
- ½ teaspoon coarse salt, or to taste
- Freshly cracked black pepper, to taste
- Pinch red pepper flakes (optional)
Instructions
- Roast potatoes: Heat the oven to 425°F (220°C). Line two large sheet pans with parchment. Toss the potatoes with 1 tablespoon of avocado oil or canola oil, ¼ teaspoon of salt, and black pepper. Spread them cut-side down in a single, even layer on one pan. Roast for 18 to 22 minutes, until lightly browned and starting to crisp.
- Add steak and peppers: While the potatoes roast, toss the steak and bell peppers with the rest of the avocado or canola oil (1 tablespoon), the remaining salt (¼ teaspoon), and black pepper. Spread them into a single, even layer on the second pan. After the potatoes have roasted for 18 to 22 minutes, add the steak and peppers to the oven. Roast for 7 to 9 minutes, until the steak is cooked to your liking and the potatoes are fork-tender.
- Blend chimichurri: Meanwhile, add the parsley, extra-virgin olive oil, garlic-infused olive oil, red wine vinegar, dried oregano, salt, pepper, and red pepper flakes (if using) to a blender or small food processor. Pulse until the herbs are finely chopped but still have some texture. Stop to scrape down the sides as needed. Taste and adjust flavor with salt and pepper as needed.
- Rest and serve: Let the steak rest on the pan for 5 minutes. Slice the steak into bite-sized pieces. Divide the steak, potatoes, and peppers among the plates. Serve each portion with 1 tablespoon of chimichurri.
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).
For even more control over doneness, use three sheet pans instead of two: one large pan for the potatoes, and two smaller pans, one with the steak and the other with the peppers. This lets you pull each when it's done to your liking. For many, the steak will likely finish a few minutes before the peppers. The timing in this recipe is based on medium-well steak and tender-crisp peppers.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner, Main Dish
- Method: Roasting
- Cuisine: American
vivian says
I made this recipe for my son who has IBS and is following a low FODMAP diet. I modified it a bit. First, I used regular olive oil as I wasn't sure if the garlic infused olive oil at my grocery would be low FODMAP. Also, since he was the only one who was going to eat it and he prefers his steak medium rare, I cooked the steak on my stovetop grill pan to just past rare (you get some lovely grill marks that way too 🙂 ) and then combined the two parts. Even without it being a sheet pan meal, it was still very easy to put together, and he liked it very much. I am excited to try more of your recipes. Thanks so much!
Emily says
Thanks for sharing, Vivian!