Gluten Free Pot Roast

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Pot roast, carrots, and mashed potatoes in a bowl on top of a striped towel with a knife and fork to the side

This easy gluten free pot roast recipe is made with garlic, shallots and carrots. It can be rare to find a pot roast recipe without beef broth or wine, but this recipe uses a migraine diet alternative for a cozy, winter meal. 

Gluten Free Pot Roast Recipe

Actually most pot roast recipes are in fact gluten free, which is great for anyone who has a sensitivity to it. Although not required when following a migraine diet, some people with gluten sensitivities do find it helpful to eliminate.

Carrots, shallots, butter, meat, broth, and herbs on a cutting board

Pot Roast without Beef Broth or Wine

This is one big issue for those following a migraine diet. Most beef broths on the market do contain MSG in the form of yeast extract or “natural flavoring”. The only one that I have found without it is Butcher’s Bone Broth, which is found in the refrigerated meat section of some grocery stores. Still, it’s very limited on locations it can be found. 

For this recipe, I used Trader Joe’s Hearty Vegetable Broth, but if you’d like to make your own beef or chicken stock, those would work as well. Trader Joe’s does contain onion, but it’s one of the only broths out there that you can buy without MSG. 

Pouring broth into a pot of vegetables

Reducing Wine as a Migraine Trigger

Many recipes for pot roast also use red wine, which can be a migraine trigger for many. A lot of times I will use Wine Wands for drinking, but for large amounts of cooking this is difficult to do. Some might say that the alcohol is burned off during the cooking process, but for people who have migraine attacks, they’re most likely more sensitive to the biogenic amines and or sulfites. Because cooking with wine reduces the content, it concentrates the sulfites and amines in a smaller surface area. Therefore foods made with wine can actually trigger more attacks in those who are incredibly sensitive to these particular things. 

For this pot roast recipe without beef broth, I substituted pear juice and distilled white vinegar. Pear juice can be found at most grocery stores, and RW Knudsen is a great brand. Although it seems like the recipe would turn out sweet, it’s actually quite savory and flavorful. Another option would be apple juice, although I do find apple juice more sweet than pear. 

Vegetables in pot roast

A pot roast in a white roasting dish with carrots and shallots

Side Dishes for Pot Roast

I did not include potatoes in this pot roast recipe because I love to serve them mashed to soak up all the juices! If you’d like, you can just quarter them with the carrots for this recipe, or do a simple mashed potato on the side.

Another option is to use whipped cauliflower for a lower carb option. An easy salad like this Pear and Arugula with Maple Vinaigrette would be a lighter option for a heavier dish. 

Pot roast in a white bowl with mashed potatoes and salt

A roasting dish with pot roast, carrots, and shallots, with rosemary sprigs on a white table

5 from 2 votes
Pot roast, carrots, and mashed potatoes in a bowl on top of a striped towel with a knife and fork to the side
Gluten Free Pot Roast
Prep Time
25 mins
Cook Time
3 hrs
Roast out of the fridge
30 mins
Total Time
3 hrs 55 mins

A healthy and hearty recipe made without wine, MSG, and gluten free. Not lacking in flavor, this delicious meal is easy to make. Cooking time will vary between 3-4 hours depending on how large your roast is. Serve with mashed potatoes, cauliflower, or whipped parsnips.

Course: Dinner
Cuisine: American
Keyword: Gluten Free Pot Roast, Pot Roast without Wine
Servings: 6 people
Calories: 638 kcal
Author: The Dizzy Cook
  • 2 tablespoons olive oil
  • 2 tablespoons butter or ghee
  • 1 3-4 pound boneless beef chuck roast *This can be 2 pieces that are 2-2 1/2 pounds
  • 12 oz (about 5) large carrots, peeled and cut into 2-3 inch chunks
  • 3 shallots, peeled and sliced
  • 2 garlic cloves, minced
  • 3/4 cup pear juice
  • 1/4 cup distilled white vinegar
  • 2 cups broth or stock of choice *
  • 1 bay leaf
  • 2-3 sprigs fresh thyme and rosemary
  • kosher salt and pepper
  1. Take roast out of the fridge about 30 minutes before you start cooking. Preheat the oven to 325 degrees F. In a large, heavy dutch oven, melt butter and oil over medium high heat until hot, but not smoking. Season meat with salt and pepper on both sides. Add meat and sear on all sides, about 3 minutes each, until golden brown. Remove the meat and set aside, turning the heat down to medium.

  2. Add shallots, carrots, and garlic, stirring till shallots get a little soft, about 2 minutes. Pour in the pear juice and vinegar and turn up the heat till it begins to simmer. Reduce, about 3-4 minutes. Add broth, herbs, 1 teaspoon kosher salt, and return the meat to the pot. You want the liquid to come up on your meat at least 1/2-3/4 of the way up. If it doesn't, add more broth. Cover with a tight-fitting lid and place in the oven to cook for 3-4 hours, or until the meat is falling apart and tender.

  3. Remove the meat from the dutch oven and place on a cutting board. With two forks, shred the meat here and there so it's falling apart. Taste and adjust the seasoning in the sauce. Meanwhile, if you want a thicker sauce, you can reduce the leftover liquid in the dutch oven by simmering. Serve warm with mashed cauliflower or potatoes.

Recipe Notes
  • If you want a really thick sauce, use a little bit of cornstarch or flour sprinkled into the liquids before you bring to a simmer. You'll need to whisk it to get it smooth.
  • To find an MSG-free broth, use Butcher's Bone Broth, Trader Joe's Hearty Vegetable Broth or make your own
  • For those with dairy sensitivities, use all oil or ghee instead of butter (if tolerated). 
Nutrition Facts
Gluten Free Pot Roast
Amount Per Serving
Calories 638 Calories from Fat 468
% Daily Value*
Fat 52g80%
Saturated Fat 3g19%
Cholesterol 10mg3%
Sodium 101mg4%
Potassium 331mg9%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 6g7%
Protein 72g144%
Vitamin A 9589IU192%
Vitamin C 15mg18%
Calcium 32mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Kristi Smith

    5 stars
    We made this on our Christmas Break when my family visited. It was very good, everyone enjoyed and never would have known it was migraine safe. Thanks for all of the recipes you post, it has helped so much in my relatively new chronic migraine journey (2 years).


  2. Brie G

    5 stars
    I made this and the Pear, Pepita & Arugula salad when friends came over for dinner last night and they were both DELICIOUS! I made mashed cauliflower to go with everything. I used apple juice instead of pear for the pot roast recipe since it’s what I had on hand – it came out great. Also, just a note on timing – I had about a 3 lb pot roast and 3 hours was perfect. I also need to add some flour (sorry, didn’t measure just eye-balled it!) and reduce the sauce once the meat was done.


    1. Alicia

      Love your sub of apple juice!! That’s what I would do too. So glad you liked it, Brie. 🙂


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