Low FODMAP Mississippi Pot Roast

I have only recently discovered Mississippi Pot Roast. Man, have I been missing out! This is THE BEST pot roast I have ever had. It’s a savory comfort dish with a little spicy kick that brings excitement to the tastebuds. I’ve adapted this recipe to eliminate the higher FODMAP ingredients so you can still enjoy the goodness even while avoiding FODMAPs.

Ingredients

3 to 4 pound beef roast (we use elk roast at our house)

There are a few options of beef roast that you can use. The original recipe uses a boneless chuck roast. This ingredient provides protein which is important for maintaining and building muscles and for balancing blood sugars.

2 teaspoons dried parsley

1 teaspoon dried dill weed

1 teaspoon salt

Other Mississippi Pot Roast recipes use prepackaged ranch seasoning. This recipe avoids the use of packets and gives you more control over the ingredients-mainly avoiding the higher FODMAP ingredients. The parsley, dill weed and salt are important components for flavor which usually come from the ranch seasoning.

½ cup beef broth

This ingredient is the base for the sauce of the dish. There are many different brand options – most of which use varying amounts of onion which contains the fructan FODMAP. Remember that the Low FODMAP diet is “LOW” not “NO” FODMAP. Per Monash FODMAP app a low serve of fructan FODMAP from onions can vary from .35 ounces (about one onion ring) to .78 ounces (2 tablespoons) per meal, depending on the type of onion.

I have found that Great Value Beef Broth lists “onion” as the last ingredient. Ingredients on food labels in the United States are listed based on weight. If onion is listed last this means it is the lightest ingredient in the recipe which could mean a smaller amount of onion was added to the broth compared to the other ingredients. Swanson beef broth has a similar ingredient list. All in all, this ingredient does contain some FODMAPs from onion but the amount per meal should be minimal. If you are nervous about the onion, you can cut the sauce ingredients in half. Stay tuned for my homemade broth recipe coming soon!   

½ cup liquid from jar of pepperoncini

I believe that this is the secret ingredient to this dish. The acid from the brine helps balance the richness of the dish. Mmm, so good!

¼ cup cornstarch

An important ingredient for thickening the sauce to make it more gravy-like.

2 tablespoons soy sauce

2 tablespoons Worcestershire sauce

2 tablespoons beef bouillon

Each of these are important for flavor in the sauce. When picking a beef bouillon, read the labels for ingredients that may contain FODMAPs. However, the amount called for in this recipe is small, so the chances of getting a high or even moderate serve of FODMAPs is not likely.

4 tablespoons butter, cut into pieces

Butter contains a very low amount of lactose. It adds a creamy richness to this dish.

4 to 6 pepperoncini

The more peppers you add the spicier the dish will be. 4 peppers is too spicy for my daughter. When I make it for her, I use 2.

How to Make Mississippi Pot Roast

Begin by placing the roast in the crockpot. Sprinkle with parsley, dill and salt.

Next, whisk the broth, pepperoncini liquid, cornstarch, soy sauce, Worcestershire sauce, and beef bouillon into a separate bowl.

Pour the sauce over the roast. Top the roast with butter and pepperoncini.

Cover crockpot and cook on high for 4-6 hours or on low for 8-10 hours or until the roast is pull-apart tender.

When the roast is done cooking, remove it from the crockpot onto a large plate or cutting board. Remove the pepperoncini. Ladle out any gravy you might want to serve separately.

Using two forks, shred the meat. Return it to the crockpot and mix with leftover gravy.

Serve over a baked potato, mashed potatoes or rice and enjoy this savory yet slightly spicy comfort dish.

References

United Stated Food and Drug Administration. Types of food ingredients. US FDA. https://www.fda.gov/food/food-additives-and-gras-ingredients-information-consumers/types-food-ingredients#:~:text=Food%20manufacturers%20are%20required%20to%20list%20all,color%20additives%20(for%20example%2C%20FD&C%20Blue%20No. Updated July 6, 2023. Accessed August 14, 2025.

Adapted from: Mel’s Kitchen Cafe