Slow Cooker Pot Roast

This low-FODMAP slow cooker pot roast braises beef chuck with carrot and parsnip in a red wine and broth base, using garlic-infused oil and scallion green tops in place of onion and garlic bulbs.

Prep 25 min

Cook 8 hr

Serves 6

Gluten-freeDairy-free

Ingredients

• 1.4 kg (3 lb) boneless beef chuck roast, patted dry
• 1.5 tsp salt
• 1/2 tsp black pepper
• 2 tbsp garlic-infused olive oil
• 4 medium carrots (about 300g), cut into 5cm (2-inch) chunks
• 2 medium parsnips (about 250g), peeled and cut into 5cm (2-inch) chunks
• 500g (about 1 lb) waxy or baby potatoes, halved
• Green tops of 4 scallions (spring onions), sliced (green part only)
• 2 tbsp plain tomato paste (no added onion or garlic)
• 150ml (2/3 cup) dry red wine
• 500ml (2 cups) onion- and garlic-free low-FODMAP beef or chicken broth
• 2 sprigs fresh rosemary
• 3 sprigs fresh thyme
• 2 bay leaves
• 2 tbsp cornstarch mixed with 2 tbsp cold water (slurry)

Portion note: carrot, parsnip, and white potato all test low-FODMAP at these serves, so this pot roast divides into 6 portions without pushing any single vegetable over its cap. Check the Monash app for current tested serving sizes.

Instructions

Sear the beef

1. Season the roast all over with the salt and pepper.
2. Heat the garlic-infused oil in a large skillet over medium-high heat until it shimmers.
3. Sear the beef on every side until deeply browned, about 3 to 4 minutes per side. Transfer it to the slow cooker.

Build the pot

1. Arrange the carrots, parsnips, and potatoes around the beef.
2. Return the skillet to medium heat and pour in the red wine, scraping up the browned bits with a spoon.
3. Stir in the tomato paste and let the wine bubble for 1 to 2 minutes, then pour the mixture over the beef.
4. Add the broth, scallion greens, rosemary, thyme, and bay leaves. The liquid should come about halfway up the roast.

Slow cook

1. Cover and cook on low for 8 hours, or on high for 4 to 5 hours, until the beef pulls apart with a fork.
2. Whole beef cuts are safe at an internal temperature of 63C (145F), but pot roast is cooked well past that point for tenderness, so judge it by how easily it shreds.

Finish the gravy

1. Transfer the beef and vegetables to a platter and tent with foil to rest. Discard the herb stems and bay leaves.
2. Skim the fat off the cooking liquid, then pour the liquid into a saucepan and bring to a simmer.
3. Stir in the cornstarch slurry and simmer for 2 to 3 minutes until the gravy thickens. Taste, adjust the salt, and spoon over the sliced beef and vegetables.

Tips & Substitutions

• No slow cooker? Use a covered Dutch oven at 150C (300F) for 3 to 3.5 hours, checking that the liquid stays at a gentle simmer.
• Skipping the wine. Replace it with an equal amount of broth plus 1 tsp red wine vinegar for depth. Red wine is low-FODMAP at a 150ml serving, so the pour used here is within range across 6 portions.
• Watch the broth label. Most store-bought stocks list onion and garlic. Make your own or choose a certified onion- and garlic-free brand, and swap in low-FODMAP chicken broth if you prefer a lighter base.
• Green tops only. The green part of scallions and leeks is low in fructans, while the white bulb is not, so slice off and use the green ends alone.
• If you want celery. Celery is a mannitol source and tests low only at about 10g, so leave it out or add just a small piece rather than a full stalk.
• Stretch the vegetables. Add extra carrot or a second potato rather than more parsnip if you want a fuller pot, keeping each root vegetable within its tested serve.

Why This Works

• Garlic flavor without the fructans. Fructans are not oil-soluble, so garlic-infused oil carries the aroma into the sear and gravy while leaving the FODMAPs behind.
• Scallion greens stand in for onion. The green tops give an onion-like background note and stay low-FODMAP, unlike the high-fructan white bulb.
• Root vegetables that hold their portion. Carrot, parsnip, and white potato are low-FODMAP at these amounts, so the braise stays gut-friendly even after long cooking.
• A controlled braising liquid. Onion- and garlic-free broth, plain tomato paste at 2 tbsp, and a measured wine pour keep the sauce flavorful without stacking hidden FODMAPs.

Storage

Cool leftovers quickly and refrigerate in a covered container for up to 4 days. The beef and gravy freeze well for up to 3 months; thaw overnight in the fridge before reheating. Warm gently on the stovetop or in the microwave, adding a splash of broth or water to loosen the gravy, and keep each plate to a single 6-serving portion so the vegetable amounts stay within their caps.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.