Peppercorn-Crusted Steak for One (Low FODMAP)
A restaurant-quality pepper-crusted steak ready in minutes. Perfect for solo dining without the fuss, this juicy sirloin proves cooking for one can be luxurious.
This recipe is naturally Low FODMAP as written. Beef is FODMAP-free and an excellent protein source for those with IBS. Eggs are also FODMAP-free. Black pepper contains no FODMAPs and is safe in all quantities, though the 2 teaspoons used here provides bold flavor without overwhelming heat. Olive oil is FODMAP-free. The salad greens recommended—lettuce, spinach, arugula, and cucumber—are all Low FODMAP in the portions specified. Lemon juice at 1 tablespoon is well within safe limits. Avoid store-bought salad dressings that list garlic, onion, honey, or high-fructose corn syrup in their ingredients. If adding avocado as an optional topping, limit to 1/8 of a whole avocado (about 20g) to stay within Low FODMAP serving sizes.
Cooking for yourself doesn't mean settling for sad desk lunches or uninspired meals. This peppercorn-crusted steak transforms a simple cut of beef into a restaurant-worthy dinner that's ready faster than takeout delivery. The secret lies in the egg wash technique, which creates a perfect adhesive for the coarsely ground pepper, forming a flavorful crust that seals in the meat's natural juices.
For those managing IBS on a Low FODMAP diet, steak is a beautiful protein choice—naturally FODMAP-free and incredibly satisfying. The simplicity of this recipe means you're in complete control of every ingredient, with no hidden triggers lurking in sauces or marinades. The black pepper adds bold flavor without any digestive concerns, while the quick cooking method ensures the meat stays tender and juicy.
The egg wash technique might seem unusual if you've never tried it, but it's a classic French bistro method that creates an incredibly even coating. As the steak sears, the egg proteins set quickly, bonding the pepper to the surface and creating those gorgeous dark specks that look as impressive as they taste. Paired with a simple green salad dressed with FODMAP-friendly olive oil and lemon, this becomes a complete meal that proves solo dining can be both nourishing and indulgent. Whether you're cooking for one by choice or circumstance, you deserve a proper dinner—and this steak delivers every time.
🥗 Ingredients
Metric
- sirloin steak 200g, at room temperature
- free-range egg 1 small, lightly beaten
- coarsely ground black pepper 2 tsp
- olive oil 1 tbsp
- lettuce, spinach, or arugula 2 cups, for serving
- cucumber 50g sliced, for serving
- lemon juice 1 tbsp, for dressing
- salt pinch, to taste
Imperial
- sirloin steak 200g, at room temperature
- free-range egg 1 small, lightly beaten
- coarsely ground black pepper 2 tsp
- olive oil 1 tbsp
- lettuce, spinach, or arugula 2 cups, for serving
- cucumber 50g sliced, for serving
- lemon juice 1 tbsp, for dressing
- salt pinch, to taste
👨🍳 Instructions
- 1
Prepare the steak
Remove the steak from the refrigerator 15-20 minutes before cooking to bring it to room temperature, which ensures even cooking. Pat the steak completely dry with paper towels—this is crucial for achieving a good sear. Crack the egg into a shallow dish and beat it lightly with a fork until the white and yolk are just combined. Place the coarsely ground black pepper on a separate plate.
⏱️ 5 min - 2
Coat the steak
Dip the steak into the beaten egg, turning to coat both sides completely. Let any excess egg drip off, then immediately press both sides of the steak into the ground pepper. Use your hands to gently press the pepper into the meat, ensuring an even coating that will create a flavorful crust. The egg acts as a binding agent, helping the pepper adhere during cooking.
⏱️ 2 min - 3
Sear the steak
Heat the olive oil in a non-stick frying pan over medium-high heat until it shimmers but doesn't smoke. Carefully place the pepper-coated steak in the hot pan—it should sizzle immediately. Cook without moving for 4 minutes to develop a deep golden-brown crust. Flip the steak using tongs and cook for another 4 minutes for medium-rare, or adjust timing to your preference: 3 minutes per side for rare, 5 minutes for medium.
⏱️ 8 min - 4
Rest and serve
Transfer the cooked steak to a clean plate and let it rest for 5 minutes. This resting period allows the juices to redistribute throughout the meat, ensuring every bite is tender and juicy. While the steak rests, prepare your green salad with lettuce, spinach, arugula, and cucumber. Dress with 1 tablespoon each of olive oil and lemon juice, plus a pinch of salt. Slice the steak against the grain if desired, and serve immediately alongside the fresh salad.
⏱️ 5 min
🔄 FODMAP-Friendly Swaps
All beef cuts are FODMAP-free; choose based on your preferred fat content and tenderness
All peppercorn varieties are FODMAP-free and add visual appeal with varied colors and subtle flavor differences
Adds garlic flavor without FODMAPs (the fructans don't transfer to oil); use store-bought versions to ensure proper preparation
All are Low FODMAP greens; kale should be limited to 1 cup (75g) to stay within safe serving sizes
🔬 The Science Behind This Recipe
Beef is one of the safest protein choices for Low FODMAP diets because it contains zero FODMAPs—no oligosaccharides, disaccharides, monosaccharides, or polyols. As a pure animal protein, steak provides essential nutrients like iron, zinc, and B vitamins without triggering IBS symptoms. The egg wash used in this recipe is equally safe, as eggs are completely FODMAP-free. Black pepper, despite its bold flavor, contains no fermentable carbohydrates and won't cause digestive distress even in the generous quantities used for the crust. The high-heat searing method creates a Maillard reaction—a chemical process where proteins and sugars in the meat's surface create complex flavors and aromas—without adding any problematic ingredients. This cooking technique also helps retain moisture, making the steak easier to digest while maximizing its natural umami richness.
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