Iva Carter
Published by Iva Carter
Last Updated On: July 13, 2022

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (or FODMAPs) are thought to contribute to gastrointestinal symptoms like bloating, gas, diarrhea, and constipation in some people. While a low FODMAP diet can be helpful for managing these symptoms, it can be challenging to find recipes that fit the diet's restrictions.

This certified low FODMAP steak seasoning is a flavorful, easy-to-make blend that is perfect for adding to your favorite steak. I have verified that all ingredients are low FODMAP so that you can enjoy the seasoning without worry.

Recipe Overview

Two people cooking in a kitchen
  • Prep Time: 5 min
  • Cook Time: 0 min
  • Total Time: 5 min
  • Number of Servings: 24

Ingredients

  • 2 Tbsp. paprika
  • 1 Tbsp. salt
  • 1 Tbsp. dried dill
  • 1 Tbsp. dried chives
  • 2 tsp. dry mustard
  • 1 Tbsp. freshly ground black pepper
  • 1 tsp. red pepper flakes, optional

Instructions

  1. In a small bowl, add and mix all ingredients together until well combined.
  2. Place in an airtight container and store until ready to use.

Recipe Notes

A person looking at a recipe book
  • This low FODMAP recipe makes about 24 servings. Each serving is 1/4 teaspoon.
  • The red pepper flakes are not required but add a nice bit of heat to the seasonings. If you don't like hot chili or super-spicy things, you can omit the pepper or reduce the amount used.
  • This low FODMAP steak seasoning is perfect for use on any type of steak. It would also be delicious on roasted veggies or baked potatoes.

Nutrition Facts

  • Calories: 4
  • Total Carbs: 0.6g
  • Protein: 0.2g
  • Fat: 0.1g
  • Fiber: 0.3g
  • Net Carbs: 0.2g

"The process of drawing fluid into the bowel and the fermentation of FODMAPs by bacteria produce the symptoms experienced by people with IBS. Symptom improvement can follow the reduction of high FODMAP foods for around three-quarters of people, including improvement in bowel habits, especially diarrhea."
- The IBS Network

Low FODMAP Marinade

A person looking at her phone while in the kitchen

Although the above recipe is for flavorful steak seasoning, sometimes you want a marinade to give your steaks some extra flavor. This is more challenging to do on a low FODMAP plan with no onion or garlic, but here is a FODMAP-friendly recipe that works well.

Ingredients

  • 1/4 cup balsamic vinegar
  • 1/4 cup soy sauce (gluten-free, if needed))
  • 2 tablespoons garlic-infused olive oil
  • 2 tablespoons butter
  • 1 tablespoon Dijon mustard
  • 2 teaspoons maple syrup
  • 1 teaspoon ground black pepper
  • 1 teaspoon dried rosemary
  • 1/4 cup Worcestershire sauce (vegan and gluten-free, if required)

Instructions

  1. Add mustard to the garlic-infused olive oil in a jar or bowl, whisking (or shaking) to combine.
  2. Add the rest of the ingredients and stir together thoroughly.
  3. Use immediately, or else cover and store in a container in the fridge for up to 5 days.
  4. When ready to use, pour over your steak and let sit for at least 30 minutes (up to 24 hours) before you cook in a cast-iron skillet, pan, or on the grill to your desired doneness.
  5. Discard any remaining marinade.

Why Seasoning Is Good For Your Steak

A person seasoning steak with salt

Obviously, seasoning your steak is going to make it a more delicious meal. You get a flavor boost with every bite, making the beef more enjoyable to eat. But were you familiar with the other benefits of seasoning your steak?

Seasoning your steak before it is cooked helps to tenderize the meat. The salt in the low FODMAP steak seasoning will draw out moisture from the beef, which then is reabsorbed back into the meat during cooking. This essentially brines your steak and helps to make it more tender and juicy.

The heat and salt can also break down some of the muscle fibers in the steak, making it more tender. So, not only will your meat have more flavor when it is properly seasoned, but once you cook your beef, it will also be more tender and easier to chew.

FAQs

What are FODMAPs?

FODMAPs are short-chain carbohydrates that can be difficult to digest for some people's small intestines [1]. They are found in many everyday foods, including wheat, fruit, dairy (except butter), onion, and garlic [2].

Can Going Low FODMAP Help with Gastrointestinal Symptoms?

Going low FODMAP can help with managing gastrointestinal symptoms like bloating, gas, diarrhea, and constipation in some people. This is because a low FODMAP diet reduces the number of consumed FODMAPs, which can help ease these symptoms.

How Long Does this Steak Seasoning Last?

This certified low FODMAP steak seasoning will last up to 6 months if stored in an airtight container.

What Are Some Other Uses for This Steak Seasoning?

You can also use this low FODMAP steak seasoning on any type of meat, not just a medium-rare steak. You can try it on pure protein like chicken, pork chops, fish, or tofu. It would also be fun to add to more recipes or when you pan-cook veggies.

How Early Should You Season a Steak?

You should season your steak about 30-40 minutes before cooking. This gives the salt time to work its magic and tenderize the meat. If you're in a hurry, you can season it right before cooking, but it won't be as effective.

Low FODMAP Steak Seasoning

This low FODMAP steak seasoning is the perfect blend of spices to give your steak some extra zing. It's easy to make and can be used on any cut of beef to improve its taste.

To get top-quality, grass-fed steaks delivered to your home, I recommend checking out ButcherBox. For more information regarding this meat delivery service, click here.


References:

  1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know
  2. https://www.healthline.com/nutrition/foods-high-in-fodmaps#high-fodmap-foods

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