Low FODMAP Goulash Recipe

This tender, rich Low FODMAP Goulash is made with succulent beef chuck, vibrant paprika, and root vegetables, ready in about 2 hours and 30 minutes. The meat slowly breaks down until it melts in your mouth, while the sauce thickens into a glossy, brick-red gravy that tastes incredibly deep without any onions or garlic. I love serving this on cold nights because it delivers all the comfort of the traditional Hungarian stew with none of the tummy trouble.

Jump to Recipe

Why This Classic Works

Traditional Hungarian goulash relies heavily on a massive amount of onions to create its signature thick sauce, which is a nightmare for FODMAP sensitivity. In this version, I discovered that using a generous amount of garlic-infused oil and tomato paste mimics that savory depth perfectly. The starch from the potatoes naturally thickens the broth, so you don’t miss the melted onions at all.

Another secret is the paprika—you need a lot of it, and it must be fresh. By blooming the paprika in the oil early in the cooking process, we extract a smoky, complex flavor that permeates the meat. This technique ensures the stew tastes authentic and robust, proving that gut-friendly food doesn’t have to be bland.

Low FODMAP Goulash Ingredients

• 2 tbsp garlic-infused olive oil: This provides the essential aromatic base without the fructans found in fresh garlic.
• 1.5 lbs (700g) beef chuck roast: Cut into 1-inch cubes. Chuck is ideal because it has enough fat to stay moist during the long simmer.
• 1 bunch green onions (scallions): Use the green tops only, chopped. The white bulbs are high in FODMAPs.
• 1 medium red bell pepper: Diced. We use one pepper for the whole pot to keep the serving size safe (under 43g per person).
• 2 tbsp sweet paprika: Look for Hungarian sweet paprika for the best color and flavor.
• 1 tsp caraway seeds: Lightly crushed. These add the distinct, slightly anise-like flavor that defines true goulash.
• 1/2 tsp ground cumin: Adds earthiness.
• 2 tbsp tomato paste: Adds richness and umami.
• 1 can (14 oz / 400g) diced tomatoes: Pure canned tomatoes are low FODMAP in ½ cup servings (approx. 100g).
• 3 cups low FODMAP beef broth: Ensure it contains no onion or garlic powder.
• 3 medium potatoes: Peel and cut into 1-inch chunks. Yukon Gold or Russet work well.
• 2 large carrots: Peeled and sliced into rounds.
• Salt and black pepper: To taste.

How To Make Low FODMAP Goulash

1. Sear the Beef: Heat the garlic-infused oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Pat the beef cubes dry with paper towels and season generously with salt and pepper. Sear the beef in batches until browned on all sides, then remove to a plate. Do not overcrowd the pan or the meat will steam instead of brown.
2. Bloom the Spices: Reduce heat to medium. Add the chopped green onion tops and diced red pepper to the pot. Sauté for 2–3 minutes until slightly softened. Sprinkle in the paprika, caraway seeds, and cumin. Stir constantly for 30 seconds until fragrant—be careful not to burn the paprika.
3. Build the Base: Stir in the tomato paste and cook for 1 minute to darken its color. Pour in a splash of the beef broth to deglaze the pan, scraping up any browned bits from the bottom with a wooden spoon.
4. Simmer the Meat: Return the browned beef (and any juices) to the pot. Add the canned tomatoes and the remaining beef broth. The liquid should just cover the meat. Bring to a boil, then reduce heat to low, cover, and simmer gently for 1 hour and 30 minutes, or until the beef is starting to get tender.
5. Cook the Vegetables: Add the cubed potatoes and carrots to the pot. Stir well. Cover and continue to simmer for another 30–40 minutes, or until the vegetables are tender and the beef falls apart easily.
6. Final Seasoning: Taste the stew and adjust salt and pepper if needed. If the sauce is too thin, simmer uncovered for 5–10 minutes to thicken. Serve hot.

Recipe Tips

• Don’t skip the sear: Browning the beef creates the Maillard reaction, which adds a rich, savory crust that flavors the entire stew. Wet meat won’t brown, so dry it thoroughly first.
• Watch the paprika: Paprika has a high sugar content and can burn quickly. When you add it to the hot oil, stir it rapidly and add liquid soon after to stop the cooking process.
• Check your broth: Many commercial beef broths contain onion and garlic. Look for brands specifically labeled “FODMAP Friendly” or use a bouillon powder that is safe.
• Thickening hack: If you prefer a very thick stew, mash a few of the cooked potato chunks against the side of the pot and stir them back in.

What To Serve With Low FODMAP Goulash

This stew is hearty enough to stand on its own, but it pairs beautifully with a slice of gluten-free sourdough bread to mop up the gravy. You can also serve it over polenta or lactose-free mashed potatoes for an extra comforting winter meal. A simple side salad with rocket (arugula) and a lemon vinaigrette helps cut through the richness.

How To Store

Goulash tastes even better the next day as the flavors meld. Store leftovers in an airtight container in the fridge for up to 3 days. It also freezes exceptionally well; allow it to cool completely, then freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating gently on the stove.

FAQs

• Is red bell pepper low FODMAP? Yes, Monash University lists red bell pepper as low FODMAP in servings of 43g (approx. 1/3 cup). Since this recipe uses one pepper across 4-6 servings, it stays well within the safe limit.
• Can I make this in a slow cooker? Absolutely. Brown the beef and bloom the spices on the stove first, then transfer everything to a slow cooker. Cook on low for 7–8 hours or high for 4 hours.
• Can I use pork instead of beef? Yes, pork shoulder is a traditional alternative in some variations of goulash. Treat it exactly the same as the beef chuck, searing it well before simmering.
• What if I can’t find garlic-infused oil? You can make your own by gently heating olive oil with smashed garlic cloves for 10 minutes, then straining and discarding the garlic solids completely before cooking.
• Is tomato paste high FODMAP? Tomato paste is safe in servings of 2 tablespoons (28g). Since the recipe uses 2 tablespoons for the entire pot, the amount per serving is negligible and safe.

Nutrition

• Calories: 450
• Total Fat: 22g
• Saturated Fat: 8g
• Cholesterol: 105mg
• Sodium: 680mg
• Total Carbohydrate: 28g
• Protein: 35g

Try More Recipes:

• Low FODMAP Lasagna Soup Recipe
• Low FODMAP Hot and Sour Soup Recipe
• Low FODMAP Gazpacho Recipe