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Low FODMAP Gravy

Don’t think you’ll survive the holidays without gravy? Don’t worry. This low FODMAP gravy is made with FODMAP friendly ingredients. So you can focus on the holiday, not your tummy. The best part? It’s so delicious no one will guess it’s low FODMAP.

roasted turkey with low FODMAP gravy, with salad and roasted vegetables

I am a huge fan of gravy. In fact, when left unsupervised, my food has been known to float. I feel like this is expected, though. It does come in a boat, after all.

Whether you’re a gravy minimalist or maximalist, you’re going to love this rich, savory gravy. Made with caramelized carrots, chicken broth, and chicken drippings. Trust me, it will be the talk of your table.

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Keep It FODMAP Friendly

This low FODMAP gravy is a great addition to any holiday meal. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, this recipe uses carmelized carrots and green onions. According to the Monash app, carrots and the green parts of a green onion don’t have any FODMAPs. This means they won’t add any FODMAPs to your gravy.

This recipe also uses chicken broth. It can be hard to find chicken broths without onion, garlic, or celery. For my Canadian peeps, Campbell’s has some low FODMAP broths. Campbell’s labels onion and garlic separately from “spices” or “natural flavours.” So, their products are safe when onion or garlic aren’t listed on the label.

Finally, if you’re in the elimination phase, you need to use gluten-free flour. Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not the gluten itself.


Pick Your Headliner

This recipe is delicious with any chicken or turkey dish, but don’t let tradition limit your imagination. I love stealing leftover gravy for a savoury poutine, an open face turkey sandwich, or poultry-inspired French dip.

Want to try this low FODMAP gravy? Don’t forget to PIN THIS RECIPE for later.

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. 


Low FODMAP gravy in glass gar

roasted turkey with low FODMAP gravy, with salad and roasted vegetables

This rich and savory gravy will make your next holiday dinner a smash. If you like this recipe, make sure to sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

Want more holiday inspiration? Follow me on Pinterest for even more recipe ideas. Together we’ll get the Low FODMAP Diet down to a science!

© 2017 Amy Agur – The FODMAP Formula

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