The first time I bought and prepared a 7-Bone beef chuck roast, I told the family to look out for the other 6 bones because I’d only found 1. It wasn’t until the next time I prepared the same cut that I saw the label properly and realized that “bone” did not have an “s” at the end! In fact, this alternate name for a simple bone-in chuck roast is given because the shape of the single bone resembles the number seven! Usually I would shred this tender fall apart meat into chunks for easy serving, but I loved how the 7 shape looked so elegant against the homey rustic dish this time so I decided to take a few pictures and write up the recipe to share with you.
If you’d like to learn a little more about how this classic cut is created, here is a good overview from The Spruce Eats.
How to cook a 7-Bone chuck roast?
The first big challenge with this cut is it’s size. As a large flat rectangle, it does not fit easily (if at all) in the typical vessels I would use to prepare a pot roast, like a covered dutch oven. The solution I came upon is to wrap it tightly in a double layer heavy duty aluminum foil, along with some root vegetables and aromatics. If you are concerned about the potential that aluminum could transfer into your food and be harmful to your health, simply place a layer of parchment paper between the foil and the food.
The second big challenge is the basic makeup of the roast. Because the 7-Bone roast is a cross section of the shoulder section, it includes some tender and some tougher muscles with connective tissue between them. A low temperature in the oven (I settled on 300° F) and a very long cooking time (at least 3 hours or as much as 5) will help to break that gristle down and also tenderize the tougher parts.
And then the third challenge is developing flavor. I accomplish that with a basic rub that is heavy on onion powder and that also includes a little bit of coconut sugar and some arrowroot starch which will help promote browning even in the moist environment inside the foil package and also thicken the juices that will release to make a nice glaze on the vegetables.
AIP Ingredient Notes
A lot of my clients who are transitioning to the elimination phase of the autoimmune protocol (AIP) worry that their food will taste bland and boring until they can reintroduce the seed and nightshade spices, but I can tell you from all of these years of developing recipes that are AIP compliant that it is entirely possible to build amazing flavor with the spices that we CAN have! Just make sure when you are buying your compliant spices like onion powder and dried herbs that they do not include any extra ingredients and come from a trusted company that verifies they are free from cross contamination with gluten.
7-Bone Pot Roast RecipePrint
7 Bone Beef Pot Roast (AIP)
- Total Time: 5 hours 15 mins
- Yield: 4–6 servings 1x
This pot roast and vegetables is a “fix and forget” dish. Any cut will do, but if you use a bone-in chuck roast, you can wow your family with the cool “7” shape that emerges.
For the rub
- 2 tablespoons arrowroot starch
- 4 teaspoons onion powder
- 1 teaspoon garlic powder
- 1–2 teaspoons coarse sea salt
- 1 teaspoon dried thyme
- 1 teaspoon coconut sugar (optional)
For the roast
- 1 (3-4 pound) bone-in chuck roast
- 2 small onions, quartered
- 1 pound carrots, peeled and cut into 1–2 inch pieces
- 1 pound white sweet potatoes or other root vegetable, peeled and cut into 1–2 inch pieces
- 2 bay leaves
- Preheat oven to 300° F.
- Combine all rub ingredients in a small bowl and then rub evenly over the meat.
- Place 2 pieces of heavy duty aluminum foil, each about 30 inches long, one on top of the other in a perpendicular manner inside a large roasting pan. Place a single sheet of parchment paper, similar in size, on top of the aluminum foil so the food does not need to come in contact with the foil.
- Place onions, carrots, sweet potatoes or other root vegetables, and bay leaves on top of parchment paper. Place seasoned beef roast on top of the vegetables.
- Fold foil over and crimp edges tightly over to enclose beef and vegetables within the foil.
- Place pan in oven and cook for 5 hours.
- Remove from oven and allow to cool for a few moments, then carefully unwrap and remove meat. Set aside on serving platter and allow to rest for 10 minutes.
- Use slotted spoon to remove onions pieces, carrots, and potatoes and add to serving platter. Discard bay leaves.
- Strain pan juices through a fine mesh strainer. If desired, use a fat separator to remove excess rendered fat.
- Pour 1/2 cup pan juices over meat and serve with the remaining pan juices on the side.
You will need 18-inch-wide heavy-duty aluminum foil and parchment paper for wrapping the roast.
- Prep Time: 15 mins
- Cook Time: 5 hours
- Category: Entree
Think this recipe takes too long? Then perhaps you’d prefer this recipe for Braised Beef Chuck Roast with Garlic Rosemary, made in the InstantPot.
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8 replies on “7-Bone Beef Chuck Roast (AIP)”
Have you tried making this in a slow cooker or Instant Pot, by chance? Thanks!
It would not fit in an Instant Pot unless you cut it into pieces. If you have an oblong slow cooker, you might be able to make it work without cutting it. The timings would be all different though. Your best bet is probably just to search for a recipe already tested with those techniques and then modify it to remove any non-AIP ingredients.
Thank you so much for sharing your recipe online. It was so help full. Love from us
What about a Dutch oven?? Can you omit the foil and parchment?
If you have a smaller Dutch oven I think it could produce good results. But it seems to benefit from being tightly contained within the foil packet.
My grandmother’s sister made this 7 bone steak For years as a child growing up. I have looked at several seven bone steak recipes, yet I have not found one that even closely Resembles my grandaunt’s recipe. It’s very simple, rinse And pat dry the sevenbone steak. Season with salt and pepper, put the steak in a regular Pyrex or roasting pan. One envelope of Lipton onion soup dry is then somewhat massaged into the steak. Fresh onion is cut in rings or however. Potatoes peeled and placed around along with carrots. Then, stewed tomatoes one can put along with the juice on top of the steak. The steak is then cover it with aluminum foil to seal it up very tight as possible. The seven bone steak is cooked slowly on about 300° Basing it once or twice is good. After about 3 to 3 1/2 hours steak will be like butter very soft and have a lot of juice from the vegetables and steak itself. At that time the steak is to be uncovered. The foil taken off and broiled or baked on Hi. To allow the meat to brown and Become crispy and the fat to crisp up. Also the vegetables the potatoes and the carrots. I recommend basing it one last time before this Browning is done. But this back in the day during the Depression was a cheap piece of meat that my Auntie would braise until tender.
Also it is just so easy you put it together put a foil over it leave it in the oven for three hours and then Shazam you’ve got a beautiful piece of meat cooked with potatoes carrots onions a full meal.
I dedicate this comment to my Auntie: Myrtle Lee Groomes.
Although I will certainly try the recipe from the original post,I am a pushover for food that Grandmother’s (and Grand Aunts) made. I will be trying your recipe tomorrow,Ashanda. Traditions are wonderful,and I appreciate you sharing.I look forward to making this for my family. 🙂
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