Make a rich, luscious low FODMAP gravy to pour over mashed potatoes. This recipe for traditional gravy uses gluten free flour and coconut cream to create a dairy free gravy that is also gluten free. Everyone will love it, even the lucky ones who are not on a low FODMAP diet.

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Why You'll Love This Recipe
- Smooth and flavorful gravy
- Simple steps to make homemade gravy
- Gluten Free, Low FODMAP, and Dairy Free
Featured Ingredients
- Dairy Free Butter - Use dairy free butter. I like to use one that is olive oil based, like Country Crock sticks.
- Gluten Free Flour - Use a gluten free flour that is blend of rice flour for best results. We love Bob’s Red Mill 1-to-1 in the blue bag. It works great!
- Low FODMAP Chicken Stock - Use homemade or a low FODMAP stock option with little or no onion listed in the ingredients. Another option is to use FODY chicken base with boiling water.
- Unsweetened Coconut Cream - Shake the can before opening to combine any clear liquid with the cream.
- Kosher Salt and Black Pepper - Used to flavor your gravy.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing.
As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a large skillet, melt the dairy free butter over medium heat on the stovetop.
Step 2: Once melted, turn the heat to low heat and sprinkle the gluten free flour evenly over the melted butter on the bottom of the pan.
With a whisk, I love to use a flat whisk for gravy; whisk the butter and flour together. Keep whisking until there is no white flour visible.
Step 3: Next, add a quarter cup of the chicken stock. This step is tricky and also different from using all-purpose flour. The gluten free flour will hydrate immediately and create lumps. DO NOT PANIC. The whisk will do all the work.
Step 4: Once all the flour has absorbed the stock, add another quarter cup. Whisk again. Keep whisking until smooth. Keep adding a quarter cup and whisking until smooth. Do this until it looks like gravy.
Step 5: Add the coconut cream and whisk into the gravy.
Step 6: Add salt and pepper and taste. Adjust the seasonings to your preference. Because stocks and broths can vary greatly, it is important to start with small amounts and add more. It is easier to add and much more challenging to take it out.
Tips and Tricks
A flat whisk is my go to tool for making gravy, for make the cheese sauce in gluten free cheesy potatoes and the gravy in low FODMAP biscuits and gravy. I got mine from Amazon and have had it for years!
Serving Tips: If you have a gravy boat, now is the time to use it! Or put the warm gravy in a small crock pot and keep it on warm. Stir before serving.
Ingredient Swaps
- All Purpose Flour - If you do not need to use a gluten free flour, you can swap in all purpose flour. It will react differently than gluten free flour, but the method is the same. Whisk, whisk, and whisk some more.
- Unsweetened Almond Milk -Unsweetened almond milk is a great substitute for coconut cream. It will still add that creaminess everyone expects from dairy without coconut cream.
- Lactose-Free Milk - Use lactose free milk if you do not need a dairy free option and it can also be substituted for coconut cream.
- No milk, cream, or almond milk option - It will taste great without any dairy. You may need to add more stock to get the correct consistency.
- Broth or Stock - For the most part, broths and stocks can be used interchangeably. Use chicken broth or chicken stock for a chicken-flavored gravy. Use turkey drippings and turkey stock for a turkey gravy. And use beef stock or beef broth for a beef-flavored gravy.
Variations
Low FODMAP Pan Drippings Gravy: Use the meat juices, either from a roasted chicken or a Thanksgiving turkey. Drippings are the liquid on the bottom of the roasting pan.
Use a separator to separate the fat from the pan drippings. Use this fat in place of the dairy free butter.
Whisk the fat from the separated pan drippings and the gluten free flour. Measure out the meat drippings and add additional stock for 1 ½ cups. The pan drippings will have such depth of flavor and create a delicious gravy!
Storing and Reheating
Store leftover gravy in an airtight container in the refrigerator for up to four days.
Reheat the gravy, microwave for one minute, and stir halfway between. Or place in a saucepan and stir until warmed through. If the gravy is too thick, add a splash of stock and stir.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Dairy Free Butter - Safe at 1 tablespoon or 19 grams per meal.
- Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal.
- Low FODMAP Chicken Stock - Use a low FODMAP version. Safe at 1 cup or 237 grams per meal.
- Unsweetened Coconut Cream - Safe at ¼ cup or 60 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Whisk in some additional stock. Add it one tablespoon at a time until it becomes the perfect consistency.
Melt 2 tablespoons of butter or dairy free butter. Once melted stir in 2 tablespoons of gluten free flour or all purpose flour and it will make a paste. Whisk into the thin gravy until fully combined.
Yes! Place cooled gravy in a zip-top bag or freezer-friendly container. Defrost and gently heat over low heat in a saucepan. Add a splash of low FODMAP broth if needed to help thin it out.
Meal Planning
Ladle this homemade gravy over almond milk mashed potatoes. This is the perfect dairy free side dish option for the holidays or a weeknight meal. Make gluten free dairy free green bean casserole as an additional side dish. Everyone will love it!
Still looking for additional side dish recipes? Discover something new or find a new favorite side dish recipe!
Additional Low FODMAP Sauces
- Pizza Sauce: Uncooked pizza sauce without garlic or onions.
- BBQ Sauce: A smoky, sweet, and tangy sauce.
- Enchilada Sauce: Make this thick and flavorful sauce for chicken enchiladas.
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Recipe
Low FODMAP Gravy
Ingredients
- 3 tablespoons dairy free butter (Note 1)
- 3 tablespoons gluten free flour (Note 2)
- 1 ½ cups chicken stock or broth low FODMAP
- ½ cup unsweetened coconut cream canned
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
Instructions
- In a large skillet, melt the butter over medium heat on the stovetop.
- Once the butter melts, turn the heat down to low heat and sprinkle the gluten free flour evenly over the melted butter.
- Using a flat whisk, whisk the butter and flour together. Keep whisking until there is no white flour visible.
- Next, add a quarter cup of the chicken stock. This step is tricky and also different from using all-purpose flour. The gluten free flour is going to hydrate immediately and create lumps. DO NOT PANIC. The whisk is going to do all the work.
- Once all the flour absorbs the stock, add another quarter cup of the stock. Whisk again. Keep whisking until smooth. Keep adding a quarter of a cup and whisking until smooth. Do this until it looks like gravy.
- Add the coconut cream and whisk into the gravy. The coconut cream will lighten the color of the gravy.
- Add salt and pepper and taste. Adjust the seasonings to your preference.
- Serve immediately.
- Store any leftovers in an airtight container in the refrigerator. If needed, add a splash of stock when reheating.
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