How to Make Low FODMAP Beef and Broccoli (Quick & Easy)

This low FODMAP beef with broccoli and rice is a fast, comforting stir-fry that proves simple ingredients can still deliver big flavor.

Tender slices of sirloin are coated in a glossy soy-style sauce, paired with vibrant broccoli, and served over fluffy rice for a satisfying meal that’s easy on the stomach.

It’s the kind of recipe you can throw together on a busy weeknight without sacrificing taste or dietary needs.

Made with gluten-free tamari, maple syrup for gentle sweetness, and garlic-infused oil, this dish keeps everything low FODMAP while still tasting like a classic takeout-style favorite.

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Why You’ll Love This

• Low FODMAP and gut-friendly – Made with carefully selected ingredients and portions that fit the low FODMAP diet.
• Quick and easy – Ready in about 20 minutes, perfect for busy weeknights.
• Budget-conscious – Uses affordable ingredients like sirloin steak, broccoli, and rice.
• Naturally gluten-free – Thanks to gluten-free tamari and arrowroot powder.
• Meal-prep friendly – Stores and reheats well for stress-free lunches or dinners.

Ingredients

Stir-Fry

• 400 g (14 oz) sirloin steak, thinly sliced against the grain
• 600 g (21 oz.) broccoli florets (fresh or frozen)
• 1–2 tbsp garlic-infused olive oil
• Optional topping: sesame seeds and green tops of spring onions, thinly sliced

Sauce

• 1 tbsp arrowroot powder
• 55 g (¼ cup) low-sodium tamari (gluten-free)
• 50 g (¼ cup) water
• 1 tbsp pure maple syrup
• 1 tbsp rice wine vinegar

Instructions

1. Heat the garlic-infused olive oil in a large pan or wok over medium-high heat. Add the sliced sirloin and stir-fry for 2–3 minutes until browned and just cooked through. Remove from heat briefly if needed to avoid overcooking.
2. In a small bowl, whisk together the tamari, water, maple syrup, rice wine vinegar, and arrowroot powder until smooth.
3. Reduce the heat to medium and pour the sauce into the pan with the beef. Stir continuously for 1–2 minutes until the sauce thickens and coats the meat.
4. Add the cooked broccoli to the pan and gently toss everything together until well coated and heated through.
5. Serve the beef and broccoli over rice and finish with sesame seeds and spring onion greens if using.

Recipe Tips & Tricks

1. Slice the beef against the grain: Thin slices of sirloin stay tender and cook quickly, which is key for a good stir-fry texture.
2. Don’t overcook the beef: Sirloin only needs a few minutes. Overcooking will make it tough, so keep the heat high and the cook time short.
3. Whisk the sauce thoroughly: Arrowroot powder thickens fast and can clump. Make sure it’s fully dissolved before adding it to the pan.
4. Keep the broccoli just tender: Slightly crisp broccoli holds its shape better and prevents excess water from thinning the sauce.
5. Simmer gently once the sauce is added: Arrowroot thickens best over medium heat. Avoid boiling to keep the sauce glossy and smooth.

Frequently Asked Questions

What if I don’t have sirloin steak?
That’s okay! Flank steak, skirt steak, and even ground beef are great options.

Is this beef and broccoli recipe low FODMAP?
Yes! This recipe uses low FODMAP ingredients and portions, including sirloin steak, broccoli florets, maple syrup, arrowroot powder, and gluten-free low-sodium tamari.

Is maple syrup low FODMAP?
Yes. Maple syrup is low FODMAP at servings of 1 tablespoon or less per person and works well.

Can I use white rice instead of brown rice?
Absolutely. Both white and brown rice are low FODMAP. White rice is often easier to digest, especially during the elimination phase.

Why use arrowroot powder?
Arrowroot powder is low FODMAP, gluten-free, and creates a glossy sauce. It also works well at lower temperatures, which is ideal for stir-fries.

Can I make this recipe ahead of time?
Yes! This dish keeps well in the fridge for up to 3 days. Reheat gently to avoid overcooking the beef and thinning the sauce.

Final Thoughts

This low FODMAP beef with broccoli is proof that gut-friendly meals don’t have to be bland or complicated. With tender beef, crisp broccoli, and a savory soy-style sauce, it’s a simple, reliable recipe you can come back to again and again, whether you’re cooking for yourself or feeding the whole family.

It’s quick enough for busy weeknights, flexible with ingredient swaps, and comforting without being heavy. Served over rice, it delivers that classic stir-fry feel while still fitting comfortably into a low FODMAP lifestyle.

Now I’d love to hear from you! Have you tried making your own low FODMAP version of a takeout favorite? Let me know in the comments below.

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Other Low-FODMAP Recipes You’ll Love

• How to Make a Cozy Low FODMAP Butternut Squash Soup
• Easy Low-FODMAP Beef Stew That Warms Your Stomach
• How to Make Low FODMAP Chicken Enchiladas (Easy & Comforting)
• Healthy Low-FODMAP Chicken Curry You’ll Love
• How to Make the Best Low-FODMAP Chicken Noodle Soup (Instant Pot)

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