Low FODMAP Beef and Broccoli Recipe

This savory Low FODMAP Beef and Broccoli is made with tender flank steak, crisp broccoli florets, and a rich, gluten-free sauce featuring fresh ginger and maple syrup. This recipe creates a classic takeout-style dish that is full of bold flavor but gentle on your stomach. It is perfect for a quick weeknight dinner and serves four people.

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Low FODMAP Beef and Broccoli Ingredients

For the Beef and Broccoli:

• 1 lb (450 g) beef flank steak or sirloin, thinly sliced against the grain
• 2 tablespoons garlic-infused olive oil (ensure no garlic pieces)
• 1 tablespoon fresh ginger, finely grated
• Green tops of 4 scallions (spring onions), sliced
• 3 cups broccoli florets (about 300 g total)
• Salt and freshly ground black pepper, to taste

For the Stir-Fry Sauce:

• 1/3 cup gluten-free low-sodium tamari
• 1/3 cup water or low FODMAP beef stock
• 1 tablespoon pure maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 tablespoon cornstarch, mixed with 2 tablespoons cold water

Optional for Serving:

• 1 tablespoon toasted sesame seeds
• Cooked white rice or brown rice

How To Make Low FODMAP Beef and Broccoli

1. Prepare the sauce: In a small bowl, whisk together the tamari, water (or stock), maple syrup, rice vinegar, and sesame oil. In a separate cup, mix the cornstarch with cold water to make a smooth liquid. Set both aside.
2. Season the beef: Place the thinly sliced beef into a bowl. Sprinkle it with a pinch of salt and black pepper, then toss to coat the meat evenly.
3. Cook the broccoli: Heat 1 tablespoon of the garlic-infused oil in a large skillet or wok over medium-high heat. Add the broccoli florets and a splash of water. Stir-fry for 3–4 minutes until the broccoli is bright green and crisp-tender. Remove the broccoli from the pan and set it aside.
4. Sear the beef: Add the remaining 1 tablespoon of oil to the same pan. Add the ginger and scallion greens. Cook for about 1 minute until fragrant. Add the beef slices in a single layer (do this in two batches if your pan is small) and cook for 3-4 minutes until browned.
5. Thicken the sauce: Pour the tamari sauce mixture into the pan with the beef. Let it simmer gently. Stir in the cornstarch water mixture. Cook for 1–2 minutes, stirring constantly, until the sauce becomes glossy and thick.
6. Combine and serve: Add the cooked broccoli back into the pan. Toss everything together so the beef and vegetables are well coated in the savory sauce. Serve hot over rice.

Recipe Tips

• Slice Against the Grain: When cutting your flank steak, look for the lines running through the meat (the grain) and cut perpendicular to them. This breaks up the muscle fibers and ensures the meat is tender, not chewy.
• Broccoli Size Matters: Cut your broccoli florets into even, bite-sized pieces. This ensures they cook at the same speed so you don’t end up with some mushy pieces and some raw ones.
• Don’t Burn the Ginger: When adding the ginger and scallions to the hot oil, move quickly. They only need about 30 seconds to release their flavor. If they burn, they can make the oil taste bitter.
• Prep Before You Cook: Stir-frying happens very fast. Have your sauce mixed, your veggies chopped, and your meat sliced before you turn on the stove. This prevents stress while cooking.

What To Serve Beef and Broccoli

This dish is best served over a bed of fluffy steamed white rice or brown rice to soak up the extra sauce. For a noodle option, serve it over gluten-free rice noodles. If you want to add more vegetables to the meal, a simple side of bok choy or a fresh cucumber salad with sesame oil pairs perfectly with the savory beef.

How To Store Beef and Broccoli Leftovers

• Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• Freeze: You can freeze the beef and sauce for up to 2 months. However, broccoli can become soft when thawed and reheated. It is best to eat the broccoli fresh if possible.

Low FODMAP Beef and Broccoli Nutrition Facts

Serving Size: 1 serving (approx. 1/4 of recipe, without rice)

• Calories: 280 kcal
• Total Fat: 14g
• Saturated Fat: 4g
• Cholesterol: 60mg
• Sodium: 650mg
• Total Carbohydrate: 12g
• Dietary Fiber: 2g
• Sugars: 4g
• Protein: 26g

Frequently Asked Questions

Can I use chicken instead of beef? Yes, this recipe works great with chicken breast or thighs. Slice the chicken thinly and follow the same cooking instructions.

Is cornstarch low FODMAP? Yes, cornstarch is low FODMAP. It is an excellent way to thicken sauces without using wheat flour, keeping the recipe gluten-free as well.

Can I use frozen broccoli? Yes, you can use frozen broccoli florets. Thaw them slightly before cooking. They may release more water, so you might not need to add the extra splash of water in step 3.

Try More Recipes:

• Low FODMAP Baked Tofu Recipe
• Low Fodmap Chicken Pasta Salad Recipe
• Low FODMAP Baked Potato Recipe