Creamy mashed potatoes beg for a rich, luscious gravy poured over them. Creating a Low FODMAP Gravy was a must-do recipe. No need to miss out on enjoying gravy with mashed potatoes anymore! It is the ultimate comfort food. This low FODMAP gravy recipe not only works for a low FODMAP diet, but it is also gluten free and dairy free.
Traditional gravy is made with a roux of butter and flour and then thinned out with either chicken stock or beef stock. It is a straightforward process, yet some are hesitant, concerned about getting lumps, or think it is too much work. You heard it here first: making gravy isn’t a lot of work, and it is worth it with minimal prep time! There is no need to skip gravy anymore because it isn’t gluten free, dairy free or a low FODMAP version.
Butter - Use either salted butter or dairy free butter spread if needed.
Gluten Free Flour - Use a gluten free flour that is 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 - Optional, but adds that creamy factor without adding dairy.
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 current serving sizes measured by the Monash University FODMAP App at the time of publishing. As always, follow your gut and modify as needed.Jump to Recipe
In a large skillet, melt the butter over medium heat.
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.
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 and keep whisking until smooth. Keep adding a quarter of a cup and whisking until smooth. Do this until it looks like gravy.
If using, add the unsweetened coconut cream and whisk into the gravy.
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.
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.
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.
If you want a smooth pan drippings gravy, use a fine mesh strainer to keep any brown bits out of the drippings. Next, use a separator to separate the fat from the pan drippings. Use this fat in place of the 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 a great depth of flavor and create a delicious gravy!
Low FODMAP Vegan Gravy - Use vegetable stock, dairy-free spread, and coconut cream. Keep it gluten free and use a gluten free flour too. Use the exact amounts for the vegan option ingredients—no modification is needed on the measurements.
Serving and Storing Gravy
To serve the gravy, place warm gravy in a gravy boat just before sitting down to eat your meal. Another option is to put it in a small crock pot and keep the heat setting on warm. Use a small ladle with a spoon rest to reduce mess. If the gravy is too thick, add a splash of stock to thin it out. Top with fresh herbs if desired.
Store leftover gravy in an airtight container in the refrigerator for up to four days. To reheat the gravy, microwave for one to two minutes and stir halfway between. Or place in a saucepan and stir until warmed through.
Additional Low FODMAP Thanksgiving Recipes
Add any of these low FODMAP recipes to your Holiday meal.
Whisk in some additional stock. Add stock one tablespoon at a time until it becomes the perfect consistency.
Sprinkle a teaspoon of cornstarch over the gravy and whisk. Add another teaspoon, one at a time, until the gravy reaches the perfect consistency.
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.
Low FODMAP Gravy
- 3 Tablespoons Butter
- 3 Tablespoons Gluten Free Flour
- 1 ½ cups Chicken Stock or Broth low sodium and low FODMAP
- ½ cup Unsweetened Coconut Cream
- ½ teaspoon Kosher Salt
- ½ teaspoon Ground Black Pepper
- In a large skillet, melt the butter over medium heat.
- 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.
- If using, 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 in a gravy boat immediately.
- Store any leftovers in an airtight container in the refrigerator. If needed, add a splash of stock or milk when reheating.