≡ Menu

Low FODMAP Gravy

Think following a Low FODMAP Diet means you need to skip the gravy? Think again! This low FODMAP gravy will have your dinner dressed to the nines! #FODMAP #owfodmap #glutenfree #lactosefree #gravy #thanksgiving #christamas

Growing up, whenever my mom made anything involving gravy, she would go around the table asking her brood of children how they wanted their dinners dressed. Answers normally ranged from “on my meat, please,” to a very tame “meat and potatoes” until she reached me. My answer was always “swimming.”

For those of you who have never eaten a gravy-laden meal with me, swimming means I want as many things as possible to float. So you can imagine the horror I experienced at my first low FODMAP Thanksgiving.

One gravy-free holiday was enough for me, so I’ve created a delicious low FODMAP gravy to get you through this holiday season. Whether you’re a gravy minimalist or maximalist, you’re going to love this one! So float on my friends, float on.

Keep It FODMAP Friendly

This low FODMAP gravy is a great addition to any poultry dish! The best part is that with a few easy swaps, you can enjoy it by the boat full!

The first step in this recipe involves caramelizing carrots and onions in a pan. While the original recipe calls for white onions, we’re going to swap them out for FODMAP friendly green onions (the green tips only).

This recipe also calls for chicken broth. Many packaged chicken broths contain onion and garlic, though they are often listed vaguely as “spices” or “natural flavours.” I recommend checking online for FODMAP friendly brands available in your area before you head to the store. If there isn’t anything available in your area, you can make your own stock. To make chicken stock, boil the carcass of a roasted chicken in 12 cups of water for 2 hours. Remember to skim any gunk off the top before you use it.

The final swap you need to make is for gluten-free flour. This recipe doesn’t use a ton of flour, but if you’re in the elimination phase, you need to use a gluten-free blend. Remember, unless you have celiac disease, you’re not avoiding gluten specifically. Rather, you’re avoiding the FODMAP fructan.

Pick Your Headliner

This recipe is delicious with any poultry dish, but don’t let tradition limit your imagination! I love stealing leftover gravy for a savoury poutine. You can also make an open face chicken or turkey sandwich and douse it with warm gravy or make a poultry-inspired French dip. Make sure to let me know how you used it in the comments below!

Think following a Low FODMAP Diet means you need to skip the gravy? Think again! This low FODMAP gravy will have your dinner dressed to the nines! #FODMAP #owfodmap #glutenfree #lactosefree #gravy #thanksgiving #christamas
Print It!
Low FODMAP Gravy
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

Think following a Low FODMAP Diet means you need to skip the gravy? Think again! This low FODMAP gravy will have your dinner dressed to the nines!

Course: Main Course
Cuisine: American
Servings: 4 people
Calories: 79 kcal
Author: The FODMAP formula
What You Need
  • 1 tbsp olive oil
  • 2 lg carrots (chopped)
  • 1/4 cup green onions (green tips only, chopped)
  • 3/4 cup low FODMAP chicken broth
  • poultry drippings
  • 1 tbsp butter
  • 1 tbsp gluten-free flour
  • 2-3 tbsp warm water
What You Do
  1. Remove chicken/turkey from your roasting pan (the pan should still be hot). Add a small amount of chicken broth to the pan to deglaze it. Scrape the bottom of the pan with a wooden spoon to lift off all the delicious bits attached to the bottom of the pan. Transfer the drippings to a dish and allow them to cool. Once the drippings cool, skim off the fat using a spoon.

  2. Add olive oil to a large pot. Carmelize green onion and carrots over high heat (8-10 min). They should leave brown sludge on the bottom of the pot. Once the onion and carrots have caramelized, you can discard them.

  3. Add a small amount of the 3/4 cup of chicken broth to deglaze the pot. Once you've scraped all of the good bits off the bottom of the pot, add the rest of the chicken broth.

  4. Give the gravy a good stir, then add the cooled drippings and the butter. Then reduce the heat to medium. 

  5. Place the flour in a small dish and add warm water slowly as you whisk the mixture. Once the flour has become watery and the lumps have been removed, add the flour to the gravy through a sieve. Make sure you keep whisking the gravy while the flour is being added (it's helpful to enlist help for this step).  

  6. Increase the heat back to high and bring the mixture to a boil. Let it simmer for 1-2 minutes, then turn off the heat and continue to whisk gently until the gravy has cooled. The gravy will be very watery when you turn the heat off. Don't worry, it will thicken as it cools. 

Think following a Low FODMAP Diet means you need to skip the gravy? Think again! This low FODMAP gravy will have your dinner dressed to the nines! #FODMAP #owfodmap #glutenfree #lactosefree #gravy #thanksgiving #christamas

Want more recipes like this? Subscribe to my monthly newsletter in the sidebar and have recipes like this one delivered right to your inbox! Together we’ll get the Low FODMAP Diet down to a science.

Did you like this recipe? You might also like one of these:

FODMAP Friendly Roasted Garlic Mashed Potatoes

Low FODMAP Seasoned Carrots

FODMAP Friendly Sweet Potato Fries

© 2017 Amy Agur – The FODMAP Formula

Leave a Comment

Previous post:

Next post: