Low FODMAP Mongolian Beef Recipe

This crispy sticky Low FODMAP Mongolian Beef is made with flank steak, garlic-infused oil, and tamari, and is ready in just 30 minutes. The savory sauce caramelizes around the beef strips, creating that signature glossy coating without any stomach-upsetting ingredients. I make this whenever I crave takeout but need to keep things gentle on my digestion.

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Restaurant-Quality At Home

I used to avoid Asian-style beef dishes because the garlic and onion load was just too high for me. The first time I swapped in garlic-infused oil and green onion tops, I was shocked that I didn’t miss the minced cloves at all; the flavor is just as bold and satisfying without the aftermath.

The real trick is frying the beef in batches so it actually crisps up instead of steaming in its own juices. My first attempt was a soggy mess because I overcrowded the pan, but now I know that patience pays off with those perfect crispy edges that grab onto the sticky sauce.

Low FODMAP Mongolian Beef Ingredients

• 1 lb (450g) flank steak: Sliced thinly against the grain.
• 1/4 cup cornstarch: For coating the beef.
• 2 tbsp garlic-infused olive oil: Divided (check labels to ensure no visible garlic pieces).
• 1/2 cup tamari: Or gluten-free soy sauce (ensure no high-FODMAP additives).
• 1/2 cup water: Or low-FODMAP beef broth.
• 1/2 cup brown sugar: Packed.
• 1 tsp fresh ginger: Grated or minced.
• 2 bunches green onions: Green tops only, cut into 2-inch pieces.
• 1/2 tsp sesame oil: For finishing.
• 1 tbsp sesame seeds: Optional garnish.
• Canola or vegetable oil: For frying (about 1/4 cup).

How To Make Low FODMAP Mongolian Beef

1. Prep the Beef: Slice the flank steak against the grain into 1/4-inch thick strips. Place them in a large bowl, add the cornstarch, and toss until every piece is evenly coated and dry-looking.
2. Sear the Meat: Heat the frying oil in a wok or large skillet over medium-high heat. Add the beef in single-layer batches (do not overcrowd) and fry for 2-3 minutes per side until crispy and browned. Transfer cooked beef to a paper towel-lined plate.
3. Make the Sauce: Drain most of the frying oil from the pan, leaving about 1 teaspoon. Add 1 tablespoon of garlic-infused oil. In a small bowl, whisk together the tamari, water, brown sugar, and grated ginger.
4. Thicken the Sauce: Pour the sauce mixture into the hot pan. Let it bubble and simmer for about 2-3 minutes until the sugar dissolves and the sauce begins to slightly thicken.
5. Combine: Add the cooked beef and the green onion tops into the pan. Toss everything constantly for 1 minute until the sauce thickens further and clings to the beef in a glossy glaze.
6. Finish: Remove from heat and stir in the sesame oil. Serve immediately topped with sesame seeds.

Recipe Tips

• Slice Against the Grain: This breaks the muscle fibers, ensuring your steak is tender rather than chewy. If you slice with the grain, the meat will be tough.
• Freeze Before Slicing: Pop the steak in the freezer for 20 minutes before prep; firm meat is much easier to slice into thin, uniform strips.
• Watch the Oil: Make sure your garlic-infused oil is free of sediment or floating garlic pieces, as the fructans (FODMAPs) are in the solids, not the oil itself.
• Don’t Skip the Cornstarch: This coating is what creates the crispy crust and helps thicken the sauce once you toss everything together.

What To Serve With Low FODMAP Mongolian Beef

Steamed jasmine or white rice is the classic pairing, acting as a perfect neutral base for the salty-sweet sauce. For a vegetable side, try steamed bok choy or broccoli heads (florets only, usually up to 3/4 cup is safe) to add freshness and crunch without adding FODMAP load.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a splash of water to loosen the sticky sauce, as microwaving can sometimes make the beef texture rubbery.

FAQs

• Is soy sauce low FODMAP? Yes, traditional soy sauce is considered low FODMAP in servings of 2 tablespoons, which this recipe adheres to per serving. Tamari is recommended if you are also gluten-free.
• Can I use chicken instead? Absolutely, this method works perfectly with sliced chicken breast or thighs; just adjust the cooking time slightly to ensure the chicken is cooked through.
• Why is my sauce too thin? If the sauce hasn’t thickened enough, remove the beef and let the liquid boil hard for another minute to reduce, then toss the meat back in.
• Can I use maple syrup instead of sugar? You can, but brown sugar gives that classic caramelized flavor and sticky texture that defines Mongolian beef.

Nutrition

• Calories: 380
• Total Fat: 14g
• Saturated Fat: 3g
• Cholesterol: 70mg
• Sodium: 1200mg
• Total Carbohydrate: 34g
• Protein: 26g

Try More Recipes:

• Low FODMAP Roasted Brussels Sprouts Recipe
• Low FODMAP Sloppy Joes Recipe
• Low FODMAP Pasta Primavera Recipe