Are you looking for a show-stopping dinner idea? Whether it's for Christmas dinner or just to try something new, this easy low FODMAP mushroom wellington will be the talk of your holiday table!
My husband is the pickiest eater and he could not get enough of this simple mushroom wellington! He wasn't halfway through his dinner before asking when we could have it again!
I've never made a wellington before and I was shocked at how easy it was to make! So if you're looking for something that feels really fancy this holiday season, this recipe will be a winner! Even if you're a beginner-level chef!
Heads up! This recipe works great with or without cheese! So feel free to leave it out if you're looking for a dairy-free or vegan mushroom wellington option!
Keep it FODMAP Friendly
This easy low FODMAP mushroom wellington recipe will be a family favourite in no time! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, puff pastry. If you're in the elimination phase of the low FODMAP diet, you'll need to use gluten-free pastry. Remember, unless you have celiac disease, you're managing the FODMAP fructan, not gluten itself.
Next up, oyster mushrooms. According to Monash University, oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs or more are high in the FODMAPs sorbitol and mannitol.
We'll be using 2 cups of mushrooms, which works out to 25 g per sitting. This is well within Monash's recommended range.
We'll also be using leeks. According to Monash, the green part of a leek is low FODMAP in servings of 2/3 cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
Our veggie wellington calls for 1/2 a cup of leeks total, which works out to 7 g of leeks per serving. This is well within Monash's recommended range.
Next up on the list is toasted hazelnuts. According to the Monash app, hazelnuts are low FODMAP in servings of 10 nuts (15 g) per sitting. Servings of 20 nuts (30 g) or more are high in the FODMAP GOS.
We'll be using 1/2 a cup of hazelnuts for this recipe. That works out to 11 g per serving, which is well within the recommended range.
Last but not least, goat cheese. This one is optional! If you choose to use it, goat cheese is low FODMAP in servings of 1 tbsp (40 g) per sitting. Servings of 2 cups (250 g) or more are high in the FODMAP lactose.
We'll be using 1/2 a cup of goat cheese total, which works out to 10 g per serving. This is well within Monash's recommended range.
The rest of the ingredients won't add anything notable to your FODMAP load.
Are you wondering how many FODMAPs are in this savoury mushroom wellington? Check out the notes below to see how many servings of each FODMAP group are in 2 slices of this recipe.
Fructose = 0
Lactose = 0.2
Fructan = 0
GOS = 0.7
Polyol = 0.4 (sorbitol and mannitol)
Want to try this tasty recipe? Don't forget to save it for later!
Unleash your inner foodie with this rich and savoury low FODMAP mushroom wellington!
- 1 sheet gluten-free puff pastry (thawed overnight)
- 1 tbsp unsalted butter
- 2 cups oyster mushrooms, minced
- 1/2 cup leeks – green part only, minced
- 1/2 tbsp fresh rosemary (or sage), minced
- 1/2 tsp sea salt
- 2 tbsp red wine
- 1/2 tsp balsamic vinegar
- 1/4 tsp freshly ground pepper
- 1/2 cup goat cheese or meltable vegan cheese (optional)
- 1 egg for wash (or 1–2 tbsp of coconut oil)
- Preheat your oven to 400℉ and line a baking tray with parchment paper. Set aside.
- First up, heat up your butter in a large frying pan over medium-high heat and add the mushrooms, leeks, rosemary, and sea salt. (Tip: An easy way to get all of these minced is to throw them in a food processor for a bit.) Sauté, stirring often, until all the liquid has evaporated.
- Once the mushroom liquid has simmered off, lower the heat to medium and add the red wine, balsamic vinegar, and pepper. Continue to cook until the mushroom mixture is as dry as possible. Let the mixture cool for 15 – 20 minutes.
- While the mushrooms are cooling, roll out the pastry dough into a large rectangle on a lightly floured surface.
- Once the mushrooms have cooled down, add the cheese (if you're using it) and plop the mushroom mixture in a line down the center of the rectangle. Fold the long edges over the mushroom mixture and pat the seam down with your finger. Then very gently flip the wellington over and place it in the center of your prepared baking tray.
- In a small bowl, gently whisk your egg and brush it generously over the pastry dough. Then score the surface of the pastry using a sharp knife or a clean razor with a simple slash or a decorative pattern if you're feeling fancy (this will let the steam out). Bake your wellington for 30-35 minutes, or until the pastry is a deep golden brown (you might have to turn the pan at the halfway mark if one side is browning more than the other).
- Let your mushroom wellington cool for 10 minutes, then slice into 12 pieces and serve.
Recommended low FODMAP serving – 2 slices of wellington per sitting.
- Prep Time: 45 min
- Cook Time: 35 min
- Category: dinner
- Method: baking
- Serving Size: 2 slices
- Calories: 378
- Sugar: 2 g
- Sodium: 491 mg
- Fat: 27 g
- Saturated Fat: 9 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 11 g
- Cholesterol: 35 mg
Keywords: low FODMAP mushroom wellington, low FODMAP vegetable wellington, low FODMAP vegetarian wellington, gluten-free mushroom wellington
You might also like one of these:
- Low FODMAP Roasted Oyster Mushrooms Are you craving something savoury? Packed with the deep, umami flavour you love, these roasted oyster mushrooms will be a new fan favourite at your dinner table!
- Low FODMAP Chicken Pot Pie With a few simple tweaks, this low FODMAP chicken pot pie will keep your taste buds and your tummy happy all winter long!
- Low FODMAP Mushroom Crostini Looking for a savoury appetizer recipe? This low FODMAP mushroom crostini is the perfect dish that is sure to impress!
If you like this post don't forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we'll get the low FODMAP diet down to a science!