Evelyn Reed This low FODMAP corned beef is rich, salty in a good way, and tender as heck. No garlic, no onion, no reflux regret. Just a big ol’ pot of goodness simmered low and slow — and somehow better the next day. Cozy, classic, no belly drama.
Jump to RecipeIngredients Needed
- 4 lbs low FODMAP corned beef: check for no onion/garlic in the brine.
- Water: enough to cover the beef.
- 3 sprigs flat-leaf parsley: adds some herby freshness.
- 2 sprigs fresh thyme: nice but skip if you don’t have it.
- 1 bay leaf: classic flavor boost.
- ½ tsp each: whole allspice, black peppercorns, coriander seed, mustard seed.
- ¼ tsp whole cloves: tiny but mighty.
- 3 lbs Yukon gold potatoes: peeled, halved if big.
- 1–2 lbs green cabbage: core out, chop into wedges.
- 1 lb carrots: peeled, chopped in chunks.
For the Sauce:
- 1 cup lactose-free sour cream
- 2 tbsp Dijon mustard: check for no garlic/onion.
How To Make Low FODMAP Corned Beef
Simmer the beef:
Rinse that beef like you mean it — gets the salty brine off. Pop it in a big stock pot. Cover with cold water. Add parsley, thyme, bay leaf, and all those whole spices. Bring to a boil, then drop the heat and let it simmer for 3 hours. Skim the foam — trust me, you don’t want it.
Toss in the veggies:
Now add potatoes, cabbage, carrots — let them sink in around the meat. Put the lid back on and simmer for another hour. Veggies go soft and soak up all that meaty flavor.
Whip up the sauce:
Stir the sour cream and mustard together in a bowl. That’s it. Taste and adjust if you want — some like it tangier.
Slice and serve:
Rest the beef 10 minutes on a board, then slice thin against the grain. Lay it on a platter with the veggies, and don’t forget the sauce on the side. Pass the horseradish if tolerated.
Recipe Tips
- Check labels on corned beef and mustard — no hidden onion/garlic.
- Rinsing the meat = crucial for reducing salt overload.
- Want extra sauce? Double the sour cream-mustard mix.
- Cook once, eat twice. This gets better the next day.
How to Store & Reheat
- Room Temperature: Don’t leave out more than 1 hour.
- Fridge: Store meat and veggies in broth up to 3 days.
- Freezer: Freeze meat (no broth) up to 2 months. Reheat gently with a splash of broth or water.
Nutrition Facts (Approx. per serving)
- Calories: 383
- Sodium: 1453mg
- Protein: 23g
- Fat: 23g
- Carbs: 22g
- Fibre: 4g
- Sugar: 3g
FAQs
Can I eat corned beef on a low FODMAP diet?
Yes — just use one without garlic/onion. Rinse it too, to reduce salt and residue.
What makes this low FODMAP?
No garlic, no onions, lactose-free sour cream, and simple whole spices.
Is Dijon mustard low FODMAP?
Some are — just check the ingredients. No garlic/onion in the label.
Can I prep this ahead of time?
Yup. Tastes even better the next day. Store everything in the broth.
Do I need all those spices?
Not really. The base ones — bay leaf, peppercorns — do the job. Others just add depth.
Low FODMAP Corned Beef Recipe
Course: DinnerCuisine: Irish-AmericanDifficulty: Easy14
servings30
minutes4
hours383
kcalOne-pot low FODMAP corned beef with cabbage, carrots, and potatoes — tender, traditional, and gut-friendly with a creamy mustard dip.
Ingredients
4 lbs low FODMAP corned beef
Water to cover
3 sprigs parsley
2 sprigs thyme
1 bay leaf
½ tsp each: allspice, peppercorns, coriander, mustard seed
¼ tsp cloves
3 lbs Yukon gold potatoes
2 lbs green cabbage
1 lb carrots
1 cup lactose-free sour cream
2 tbsp Dijon mustard
Directions
- Rinse beef and place in large pot. Cover with water and add herbs/spices.
- Bring to boil, then simmer 3 hrs. Skim foam.
- Add veggies. Simmer 1 more hour.
- Stir sour cream + mustard for sauce.
- Rest meat 10 mins. Slice thin. Serve with veg + sauce.
Notes
- Rinse the meat well to reduce saltiness.
- Store leftovers in broth for better flavor.
- Use only certified low FODMAP Dijon.
- Cabbage in small amounts is tolerated — stick to the serving size.
