Low FODMAP Corned Beef and Cabbage Recipe

This melt-in-your-mouth Low FODMAP Corned Beef and Cabbage is made with tender brisket, root vegetables, and a homemade spice blend, ready in about 3.5 hours. The meat relaxes into tender, salty slices while the vegetables soak up the savory, aromatic broth without a hint of garlic or onion. I love how this recipe proves you don’t need high-FODMAP aromatics to create a deeply flavorful, comforting feast.

Why This Classic Works

When I first started cooking for a low FODMAP diet, I assumed traditional boiled dinners were off the table because of the onion-heavy stocks. I was surprised to learn that the signature flavor of corned beef actually comes from the pickling spices—mustard seed, coriander, and allspice—rather than the garlic we often toss in out of habit. By swapping onions for fresh leek greens and making a quick homemade spice blend, you keep all the depth without the digestive stress.

The secret to getting it right is the two-stage cooking process. Many people boil the vegetables with the meat from the start, resulting in mushy carrots and disintegrated cabbage. I learned the hard way that patience pays off; adding the root vegetables and cabbage only in the final hour ensures they remain buttery and intact, providing a perfect textural contrast to the yielding beef.

Low FODMAP Corned Beef and Cabbage Ingredients

• 3-4 lb Corned Beef Brisket: Flat cut is preferred for easier slicing. Rinse well and discard the included spice packet if it contains garlic or onion.
• 1.5 lbs Baby Red Potatoes: Left whole or halved if large.
• 4 large Carrots: Peeled and cut into 2-inch chunks.
• 1 small head Green Cabbage: Cut into 8 wedges with the core intact to hold them together.
• 1 cup Leek Greens: Dark green parts only, washed thoroughly and chopped (provides onion flavor without the FODMAPs).
• Water: Enough to cover the meat.

For the Spice Blend:

• 1 tbsp Yellow Mustard Seeds
• 1 tbsp Coriander Seeds
• 1 tsp Black Peppercorns
• 10 Whole Allspice Berries
• 4 Whole Cloves
• 2 Bay Leaves

How To Make Low FODMAP Corned Beef and Cabbage

1. Prepare the Meat: Remove the corned beef from its package and rinse it thoroughly under cold water to remove excess brine and salt. Discard the seasoning packet provided with the meat, as it often contains garlic.
2. Simmer the Beef: Place the brisket in a large Dutch oven or heavy-bottomed pot. Add the leek greens, mustard seeds, coriander seeds, peppercorns, allspice, cloves, and bay leaves. Pour in enough water to cover the meat by 1 inch. Bring to a boil, then reduce heat to low, cover, and simmer gently for 2.5 to 3 hours, or until the meat is fork-tender.
3. Cook Root Vegetables: Add the potatoes and carrots to the pot, arranging them around the meat. Bring the liquid back to a simmer and cook for 15 minutes.
4. Add Cabbage: Gently nestle the cabbage wedges into the pot. Cover and cook for another 15-20 minutes until the cabbage is tender but not falling apart.
5. Serve: Remove the meat to a cutting board and let it rest for 10 minutes. Slice thinly against the grain. Serve hot with the vegetables and a splash of the cooking broth.

Recipe Tips

• Slice Against the Grain: Look for the lines of muscle fibers running through the meat and cut perpendicular to them. This shortens the fibers, making each bite tender rather than chewy.
• Watch the Cabbage: Green cabbage is low FODMAP in servings of up to 75g (about 3/4 cup). One wedge is generally a safe serving size, but adjust based on your personal tolerance.
• Infuse Garlic Flavor Safely: If you miss the taste of garlic, drizzle the boiled vegetables with a little garlic-infused olive oil right before serving. The fructans in garlic are not oil-soluble, making this safe.
• Skim the Fat: If the broth looks too greasy, skim the foam and excess fat off the top with a spoon during the first hour of simmering.

What To Serve With Low FODMAP Corned Beef

A simple side of gluten-free soda bread works wonderfully to soak up the savory pot liquor. For condiments, offer a grainy mustard or a horseradish sauce made with lactose-free sour cream to cut through the richness of the meat.

How To Store

Store leftover meat and vegetables in an airtight container in the refrigerator for up to 3 days. You can freeze the sliced beef with a little broth for up to 2 months, though the vegetables (especially potatoes) may change texture slightly upon thawing.

FAQs

• Is all corned beef low FODMAP?
  Not necessarily. The beef itself is fine, but the pre-packaged spice blend often includes garlic or onion powder. Always discard the packet and use your own spices to be safe.
• Can I use a slow cooker?
  Yes. Place the rinsed beef, spices, and water in a slow cooker and cook on Low for 8-9 hours. Add the vegetables during the last 2 hours of cooking so they don’t turn to mush.
• What cabbage is best for low FODMAP?
  Common green cabbage is the best choice. Savoy and Napa cabbage have different FODMAP limits, so stick to green cabbage and keep servings moderate (about 3/4 cup).
• Is mustard low FODMAP?
  Most plain mustards (Dijon, yellow, whole grain) are low FODMAP. Avoid honey mustard or sweet mustards that might contain high-fructose corn syrup or garlic powder.

Nutrition

• Calories: 450
• Total Fat: 28g
• Saturated Fat: 9g
• Cholesterol: 95mg
• Sodium: 1150mg
• Total Carbohydrate: 22g
• Protein: 24g

Try More Recipes:

• Low FODMAP Cottage Pie Recipe
• Low FODMAP Lasagna Recipe
• Low FODMAP Coq au Vin Recipe