Name: Low FODMAP Steak Marinade
Prep time: 5 min
Ingredients: 1/4 cup balsamic vinegar; 1/4 cup Worcestershire sauce (gluten-free); 1/4 cup gluten-free soy sauce or tamari; 2 tbsp garlic-infused olive oil; 2 tbsp olive oil; 1 tbsp Dijon mustard; 2 tsp maple syrup; 1 tsp black pepper; 1 tsp dried rosemary

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This low FODMAP steak marinade brings deep umami flavor and tenderizes your meat without upsetting your stomach. It blends tangy balsamic vinegar, savory soy sauce, and the richness of garlic-infused oil. Each ingredient is carefully chosen to be gentle on sensitive digestion. This marinade is great for grilling, pan-searing, or broiling, and works with beef, chicken, or tofu. It’s IBS-friendly, gut-friendly, and simple to prepare in just 5 minutes.

Ingredients Needed:

1/4 cup balsamic vinegar: use only 1 tablespoon per serving for low FODMAP safety.
1/4 cup Worcestershire sauce: gluten-free, 2 tablespoons max per serving.
1/4 cup gluten-free soy sauce (or tamari): check for no onion or garlic.
2 tablespoons garlic-infused olive oil: low FODMAP safe, adds garlic flavor.
2 tablespoons olive oil: helps with moisture and grill marks.
1 tablespoon Dijon mustard: bold flavor, low FODMAP portion.
2 teaspoons maple syrup: adds a subtle sweetness.
1 teaspoon black pepper: freshly ground.
1 teaspoon dried rosemary: earthy and aromatic.

How To Make Low FODMAP Steak Marinade:

Whisk Marinade:
In a bowl or jar, whisk together all ingredients until fully combined.

Refrigerate Until Use:
Store in the refrigerator for up to 5 days.

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Marinate the Steaks:
Add up to 32 ounces of steak (or protein of choice) and marinade to a resealable bag. Refrigerate at least 30 minutes, or overnight. Flip the bag halfway through.

Grill or Cook Steaks:
Preheat grill or skillet to medium-high. Remove steak from marinade and discard remaining marinade. Grill to desired doneness:

Rare: 130°F
Medium Rare: 135°F
Medium: 145°F
Medium Well: 150°F
Well Done: 160°F

Rest Before Serving:
Let steaks rest 5 minutes before slicing to keep them juicy.

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Recipe Tips:

Always double-check sauces for hidden garlic or onion.
Garlic-infused oil must be made with oil only (no garlic pieces).
Use a digital thermometer for perfect doneness.
Try with chicken or firm tofu for variety.
For extra tenderness, marinate overnight.

How to Store & Reheat:

Room Temperature: Do not store at room temperature.
Fridge: Store unused marinade up to 5 days in a sealed container.
Freezer: Freeze marinade up to 1 month. Thaw in fridge before using.

Nutrition Facts (per serving of marinade):

Calories: 60
Sodium: 350 mg
Protein: 1 g
Fat: 5 g
Carbs: 3 g
Fibre: 0 g
Sugar: 2 g

FAQs:

Is soy sauce low FODMAP?
Yes, up to 2 tablespoons of traditional soy sauce is considered low FODMAP. Choose gluten-free if needed and check labels for no garlic or onion.

Can I use this marinade for chicken or tofu?
Yes! It’s delicious on chicken breasts or firm tofu. Still gut-friendly.

Is garlic-infused oil safe for low FODMAP?
Yes, as long as it’s made without garlic pieces. Only the flavor remains—no FODMAPs.

How long should I marinate steak?
At least 30 minutes, but overnight gives better flavor and tenderness.

Can I freeze this marinade?
Yes, freeze for up to 1 month. Thaw in the fridge before using.

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