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low FODMAP beef goulash recipe

Low FODMAP dairy-free beef goulash recipe

Tummy friendly goulash recipe. A wholesome family meal on a cold winter night. Suited to the SIBO diet for those that can tolerate tomato. Dairy free.

Course Main, Main Course
Keyword beef, dairy free, low FODMAP
Prep Time 10 minutes
Cook Time 4 hours
Total Time 4 hours 10 minutes
Servings 6 people
Author Kyrstie Barcak


  • 1 tbsp cooking oil of choice
  • 1 stick celery finely chopped
  • 2 tbsp paprika (sweet)
  • 1.5 kg chuck steak cubed
  • 400 ml tinned tomatoes (or fresh if in season)
  • 400 ml water
  • 1 lemon -zest
  • 2 capsicum chopped

To Serve:

  • 100 grams feta cheese (optional) cubed
  • handful fresh parsley leaves
  • jasmine rice (cooked)


  1. Add the oil to a pan to heat on low

  2. Add the celery to soften 

  3. Add the paprika and stir then add the meat and mix to coat

  4. Increase heat and add the tomatoes, water and lemon zest. 

  5. Stir and bring to a low simmer and cover

  6. Simmer for 3 hours and add the sliced capsicum for 40 minutes or until the meat is falling apart

  7. Cook the rice and serve the goulash with the rice, fresh parsley and the feta on the side for those who can eat dairy. 

Recipe Notes

This recipe may be cooked the day prior and reheated, with a little additional water added when reheating.

This recipe will freeze.