November 3, 2018
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A quick and foolproof recipe for traditional low-FODMAP gravy, also gluten-free. Use this over turkey, chicken or beef for a creamy rich flavor that bursts with homemade taste.
Low-FODMAP Gravy is the perfect side dish for your holiday meal. I am so happy I modified this low-FODMAP Gravy recipe to add that special something to my low-FODMAP Rosemary Maple Chicken and low-FODMAP Prime Rib. Or layer it over a low-FODMAP Hot Turkey Sandwich with my low-FODMAP Maple Turkey Recipe.
Even more awesome- using my low-FODMAP Happy Spices Italian Seasoning and my low-FODMAP Happy Soup makes prep super simple.
Check out over 300 more low-FODMAP Recipes on my blog. Like my low-FODMAP Thanksgiving Menu Collection! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Traditional Low-FODMAP Gravy Recipe; Gluten-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.
Yield about 3 cups
Serves 12
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients
- 2 cups low-FODMAP chicken, turkey or beef stock
- These stocks are easy to make in advance with my low-FODMAP recipes- links above- in your slow-cooker and then frozen in bags for later use
- Can also try my low-FODMAP Happy Soup!
- 3 tablespoons unsalted butter or rendered poultry or beef fat
- 1 tablespoon garlic infused oil
- for tips on shopping for infused oils see my low-FODMAP recipe swap blog
- 1/4 cup low-FODMAP, all purpose gluten free flour of your choice
- 2 teaspoons low-FODMAP Happy Spices Italian Seasoning
- Can also substitute:
- 1 teaspoon rosemary
- 1/2 teaspoon sage
- 1/2 teaspoon thyme
- Can also substitute:
- 1 tablespoon (or to taste) Worcestershire sauce (gluten-free if necessary)
- Salt and pepper, to taste
Directions
- Melt the butter or rendered fat in a saucepan over medium-high heat
- Add the oil and mix together
- Add the low-FODMAP flour and seasonings and whisk until the low-FODMAP flour and butter/fat mixture turn into a smooth paste and look medium blonde in color; about 1 minute
- It will have a toasty smell like it is cooking the flour
- Slowly whisk in the stock until smooth and bring to a boil
- Reduce to a simmer and cook, whisking, until smooth and thick, about 1 minute
- Add Worcestershire sauce and stir to combine
- Add salt and pepper to taste
- Remove from heat and serve immediately
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8 Comments
All purpose flourOctober 23, 2019
Hi, the flour you use is it a gluten free all purpose flour?
Reply
Rachel Pauls FoodOctober 23, 2019
Thank you for the question. Yes! We did use an all-purpose gluten-free flour with low-FODMAP ingredients for this recipe. See our low-FODMAP Bake-off blog for information on our favorite flour. Hope you enjoy the gravy! (The recipe was updated based on your question 😊)
Reply
EllenJanuary 20, 2020
Hi Rachel , I have made your chicken stock and turned it into gravy , lush , but my son bought me massel stock cubes for Xmas and I’m struggling turning it into gravy as I find 1 stock cube salty and it also doesnt look great I’ve just turned it into stock then on the stove added cornflour could u please give me an idea what I’m doing wrong loving eating low format and your blog is my daily go to for inspiration keep up the great blog xxx
Reply
Rachel Pauls FoodJanuary 20, 2020
Ellen,
Thanks for your question. We aren’t very fond of stock cubes as they typically have poor flavor and too much salt. Our low-FODMAP Happy Soup Bases are hand crafted and are absolutely delicious, unlike most brands. They are made with real chicken and beef for superb flavor, and work beautifully in recipes, or just to drink the soup alone. You can click on our products page, or follow the above link to shop. Good luck!Reply
LinaOctober 20, 2021
I’m very confused how this is considered low fodmap as Worcestershire has onions in it. I have to follow a very strict no onion diet or I have a severe allergic reaction. Could you please clarify this for me?
Reply
Rachel Pauls FoodOctober 20, 2021
Hi Lina,
The low-FODMAP diet is not necessarily a FODMAP ‘free’ diet. Therefore, Worcestershire sauce is low-FODMAP in serving sizes of 2 tablespoons. For this recipe, with multiple servings, the amount of onion would be very small and therefore tolerable.
For a serious ‘allergy’, we suggest omitting this ingredient, and not sure the gravy would be as tasty as a result. Good luck!Reply
MadisonJanuary 31, 2022
Hi, I have onion and garlic allergy. If you enjoy mushrooms, perhaps boil them with your chicken broth. Hope this helps out.
Reply
Rachel Pauls FoodJanuary 31, 2022
Hi Madison,
FODMAPs are WATER SOLUBLE. If you boil them in broth then you will STILL BE EATING THEM. That is not recommended for mushroom flavor, it is NOT LOW-FODMAP. Instead, we suggest an infused oil. Thanks for your comment- we hope you get this note!Reply
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