Thursday, January 28, 2016

Low-FODMAP Beef Stroganoff

Low-FODMAP Beef Stroganoff  /  Delicious as it Looks

When I first started this blog several years ago, I was not following a low-FODMAP diet. If fact, I had never even heard of FODMAPs! The transition was slow as I learned and tried to sort out all of the information (and there was some bad info out there!) and learned what I could and couldn't tolerate. It's been difficult trying to find a way to discern between those recipes on my blog that are low-FODMAP and those that aren't. I've gotten some comments about some of my older recipes not being low-FODMAP, which is correct, but those recipes weren't really intended to be low-FODMAP when I wrote them.

I finally find myself with some time to sort through everything and hopefully get my blog updated and easier to understand - so there is no confusion as to if a recipe is low-FODMAP or not! I will be converting some of my old recipes to low-FODMAP and sharing them over the next few months. The recipe I am sharing today is an update to a recipe that I shared when I first went wheat-free and low-fructose, but before learning about FODMAPs: Easy Beef Stroganoff. I love beef stroganoff and find it to be one of my favorite comfort meals. It's so quick and easy to make too, so I was really happy to come up with a low-FODMAP version.

Low-FODMAP Beef Stroganoff  /  Delicious as it Looks

In addition to my Low-FODMAP Ranch Dressing, I've found another use for 99% lactose-free kefir: this recipe! I use it as a stand-in for sour cream. It has that same tangyness of sour cream, but without all of the lactose and fat. You can find Lifeway Low-Fat Kefir in most natural food stores. I subbed the green parts of scallions for the onions and eggplant for the mushrooms. Yes, eggplant! Mushrooms contain mannitol, but eggplant is considered low-FODMAP. Eggplant has a different flavor than mushrooms, but adds that same meaty texture. Sure, you could leave it out, but it's a great way to add more variety and nutrients to your diet.

Sauteed Eggplant  /  Delicious as it Looks

I like to serve beef stroganoff over rice or gluten-free pasta. Here I served it with Tinkyada brown rice fettucine. I hope you enjoy this dish as much as we do. We find it perfectly warm and comforting served on a cold winter night.

Low-FODMAP Beef Stroganoff  /  Delicious as it Looks

print recipe

Easy Beef Stroganoff
Low-FODMAP, Gluten-Free, Low-Lactose


2 tablespoons butter
2 cups chopped eggplant
1/2 cup sliced scallions, green parts only (about 1/2 bunch)
1 pound lean ground beef (I recommend grass-fed)
3 tablespoons gluten-free all-purpose flour (such as my Rice Flour Blend)
1 cup Low-FODMAP Beef Broth
1 cup plain, low-fat kefir (Lifeway brand is 99% lactose-free)
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
fresh chopped parsley for garnish


  1. In a large skillet, melt butter over medium-high heat. Add the eggplant and scallions and saute until eggplant is softened and lightly browned, about 3 to 4 minutes. Transfer eggplant mixture to a plate and set aside.
  2. Using the same pan, crumble and cook ground beef over medium-high heat until browned; drain. Mix in flour. Stir in beef broth and cook until slightly thickened. Add eggplant mixture and stir in kefir. Season with salt and pepper. Continue cooking until sauce is hot, but not boiling. Serve over gluten-free pasta or rice. Top with parsley if desired.


  1. Great tip on the Kefir, I can't wait to try it!

    1. Thanks for the comment. Hope you like it!