Fructose Free Crockpot Beef Barbacoa Stew
Slow-cooked beef stew is one of those deeply satisfying meals that can feel off-limits when you're navigating fructose sensitivity, especially with all the hidden sugars and high-fructose sauces that sneak into most barbacoa recipes. This version sidesteps all of that by leaning on coconut aminos instead of soy sauce, apple cider vinegar for brightness, and bone broth as the backbone of a rich, complex braising liquid. The result is fall-apart beef with layers of warmth from turmeric, Ceylon cinnamon, and dried herbs — nothing processed, nothing suspicious. Carrots and sweet potatoes round out the stew with hearty, naturally lower-fructose vegetables that soak up every bit of that savory broth. Searing the beef in batches before it goes into the slow cooker is the move that takes this from good to genuinely restaurant-worthy, building a deep crust that flavors the entire pot. After eight hours on low, the beef shreds effortlessly right in the cooker, pulling all those aromatics together into something that tastes like it took way more effort than it did. A squeeze of lime and a handful of fresh cilantro at the end brighten the whole bowl without adding anything your body can't handle.
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Learn more →Ingredients
6 servings
For the beef
- 3 lb beef chuck roast, cut into 3-inch chunks
- 1 tsp salt
- 2 tbsp coconut oil
For the braising liquid
- 1 medium yellow onion, roughly chopped
- 6 cloves garlic, smashed
- 1 tbsp fresh ginger, finely grated
- 1 tsp ground turmeric
- ½ tsp ground ceylon cinnamon
- ½ tsp dried oregano
- ½ tsp dried thyme
- 3 tbsp apple cider vinegar
- 3 tbsp coconut aminos
- 2 cups bone broth
- 2 bay leaves
For the stew
- 3 medium carrots, cut into 1-inch pieces
- 2 medium sweet potatoes, peeled and cut into 1 ½-inch chunks
For serving
- ¼ cup fresh cilantro, roughly chopped (optional)
- 1 lime, cut into wedges (optional)
Instructions
- 1
Pat the beef chunks dry with paper towels and season all over with the salt. Heat the coconut oil in a 12-inch skillet over medium-high heat until shimmering. Working in two batches to avoid crowding, sear the beef on two sides until deeply browned, about 3–4 minutes per side. Transfer the seared beef to the slow cooker insert.
- 2
Reduce the skillet heat to medium. Add the onion and cook, stirring occasionally, until softened and translucent, about 4–5 minutes. Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute. Stir in the turmeric, Ceylon cinnamon, oregano, and thyme and cook for 30 seconds, until the spices are fragrant and evenly coat the aromatics.
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