Simply the BEST Low-FODMAP Steak Marinade; Gluten-free, Vegan

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The name says it all!  This is a simple and versatile recipe for the best low-FODMAP Marinade.  Use it on steaks or chops, broiled veggies or fish!

I love to use marinades, they infuse flavor and moisture into my favorite cuts of beef.  You can opt to grill your marinated meat, sear it on a cast iron skillet, or broil it in the oven.  It is DELISH all ways.

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting

Yield: About 1 cup (8 ounces)

Servings: 8 (enough marinade for eight 4-ounce steaks or other choice of protein)

Prep time: 5 minutes

Total time: 5 minutes


  • 1/4 cup balsamic vinegar
    • 1 tablespoons is one low-FODMAP serving
  • 1/4 cup Worcestershire sauce (gluten-free and/or vegan, if necessary)
    • 2 tablespoons is one low-FODMAP serving
  • 1/4 cup soy sauce (gluten-free if necessary)
    • 2 tablespoons is one low-FODMAP serving
    • Try to pick a brand without added onion or garlic
  • 2 tablespoons garlic infused olive oil
    • Infused oils contain the flavors you love but NOT the FODMAPs, so they are OK to consume for low-FODMAP diet!
    • See my Top 11 FODMAP Tips to understand why!
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
    • 1 tablespoon is one low-FODMAP serving
  • 2 teaspoons maple syrup
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon dried rosemary


  • In a mixing bowl or large resealable container/jar whisk together balsamic vinegar, Worcestershire sauce, soy sauce, infused olive oil, olive oil, Dijon mustard, maple syrup, pepper and rosemary until well combined
  • Store in refrigerator until use, will last about 5 days in the refrigerator

To Marinate Steaks:

  • Place 32 ounces of meat together with marinade in resealable bag or bags (4 eight-ounce steaks or 8 four-ounce ounces, or other protein selection)
  • Transfer to refrigerator and let marinate at least 30 minutes or overnight, flipping halfway through the time
  • When ready to grill, preheat your grill to medium-high heat
  • Remove steaks from marinade (discard marinade)
  • Grill to desired doneness (see below; using digital read thermometer)
    • Rare: 130 degrees F
    • Medium Rare: 135 degrees F
    • Medium: 145 degrees F
    • Medium Well: 150 degrees F
    • Well Done: 160 degrees F
  • Let rest 5 minutes before slicing and serving, steaks will continue to cook after they are removed from heat

Comments Rating 4 (5 reviews)

10 Responses

  1. Really is the best

    Made this last weekend for a grill out. It was probably the most tender steak I’ve ever had. Amazing flavor. This one’s a keeper!

  2. BBQ-esque

    A good meat marinade if you’re a fan of barbecue sauce flavors. Would probably do well with pork chops. Not exactly my cup of tea when it comes to steak seasoning, but definitely good flavors. And very simple, which is a plus. All stuff I already had on hand. My husband liked it, but I wasn’t as big a fan as I don’t really like BBQ sauce.

    1. Hi Monica,
      Thanks for your comment. We felt the flavor of this marinade was very different from a barbecue sauce (we have a low-FODMAP BBQ sauce recipe). However, we understand that different flavors appeal to different people! Have a great day.

  3. Nope nope nope

    I wasted 3 lbs of steak on this marinade and no one can eat it, it tastes awful… it’s such a clash in flavors, it tastes kind of like bbq sauce, kind of like sour milk, kind of like a dessert almost? Really disgusting, and embarrassing that I tried this recipe out on guests

  4. The Best

    Hi! I made the Best Steak Marinade Ever. It was delicious, so thank you for that!
    However, the purpose of this message is the following – right in the recipe title, it claims to be vegan, yet it is not… Worcestershire sauce has anchovies in it. I am wondering if you can correct that. Thanks!

    1. Hi Patty,
      Thank you for your comment. Actually, it is possible to purchase vegan worchestershire sauce. That is why we suggest checking your brand in the ingredient list. We appreciate you calling attention to that important detail!

    1. Hi David,
      Great question!
      We think this could be awesome! Just make sure to press your tofu first to drain the water, and use extra firm tofu to be lower in FODMAPs.
      Let us know if you try it 🙂

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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