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A hearty bowl of low FODMAP ground beef and potato stew served on a wooden table — low FODMAP ground beef recipes

Low FODMAP Ground Beef & Potato Comfort Stew

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
This low FODMAP ground beef recipe's cornerstone is a Monash-verified, gut-friendly stew delivering 350g per serving of comforting flavor without triggering IBS bloating or abdominal pain.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American, Comfort Food
Servings 5 servings
Calories 537 kcal

Equipment

  • Large lidded skillet or Dutch oven
  • Wooden spoon or silicone spatula
  • Small bowl (for cornstarch slurry)
  • Kitchen scale For accurate 350g per serving portioning

Ingredients
  

  • 2 tbsp garlic-infused olive oil (clear, no floating pieces — fructans lipophobic)
  • 1 lb 93% lean ground beef (plain, unseasoned)
  • 1.5 lbs potatoes, peeled and diced in 2cm cubes (approx. 150g per serve within Monash threshold)
  • 3 medium carrots, thinly sliced into rounds
  • 2 stalks celery, thinly sliced
  • 4 cups water prepared with certified Low FODMAP chicken soup base (no onion/garlic)
  • 2/3 cup certified Low FODMAP ketchup (no HFCS check label for sucrose only)
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 2 tsp Italian seasoning (verify: no garlic or onion powder in label)
  • 2 tbsp cornstarch
  • 3 tbsp water (for cornstarch slurry whisk together before adding)
  • 1 tbsp Worcestershire sauce (certified Low FODMAP 1 tbsp max per serve)

Instructions
 

  • Heat garlic-infused olive oil in a large lidded skillet over medium heat. Once hot, add the ground beef. Cook for 5–7 minutes, stirring occasionally and breaking the beef into small bite-sized pieces until fully browned.
  • Add the diced potatoes, sliced carrots, celery, prepared chicken soup base, low FODMAP ketchup, salt, pepper, and Italian seasoning. Stir to combine thoroughly, cover, and bring to a gentle simmer.
  • Cook covered for 15–20 minutes, stirring occasionally, until the potatoes and carrots are fully fork-tender.
  • Add the cornstarch slurry (2 tbsp cornstarch + 3 tbsp water, whisked) and Worcestershire sauce. Stir well and simmer uncovered for 4–5 minutes until the broth thickens to a rich, velvety consistency.
  • Remove from heat. Allow 2–3 minutes to rest before portioning into 5 servings of approximately 350g each. Do not exceed this portion to stay within safe FODMAP thresholds for the combined vegetable load.

Notes

FODMAP Security Tips: Always ensure your garlic-infused oil is perfectly clear with no floating pieces. Fructans are water-soluble but lipid-insoluble. Store leftovers in an airtight container in the refrigerator for up to 3 days. Do not stack this meal with high-fructose fruits like apples or high-GOS legumes. Worcestershire sauce: 1 tbsp max per serving.

Nutrition

Calories: 537kcalCarbohydrates: 38gProtein: 33gFat: 28gSaturated Fat: 10gCholesterol: 102mgSodium: 301mgFiber: 6gSugar: 6g
Keyword fodmap safe, ground beef low fodmap, gut health, ibs friendly, ibs stew, low fodmap, low fodmap ground beef recipes, monash approved, savory mince, sibo diet, tomato free beef
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