Risotto might sound like one of those dishes that's off-limits on a low FODMAP diet, but this low FODMAP risotto proves it doesn't have to be. With a few simple swaps, you still get that creamy, rich texture and classic flavor without any onion or garlic.
If you've been missing risotto (or just avoiding it because it feels complicated), this version keeps things simple, approachable, and completely doable, even on a busy weeknight.
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Why You'll Love This Recipe
- Classic risotto flavor without onion or garlic
- Simple ingredients you can find at any grocery store
- Flexible base recipe you can turn into multiple meals
- Comforting, creamy, and still weeknight-friendly
- Naturally gluten free
What You'll Need
- Garlic Infused Olive Oil - I love the garlic oil from Trader Joe's or a safe option from Amazon. Both are great options.
- Butter - Unsalted butter is the best option here. I tried to use salted butter, and the result was too salty. It is best to control the salt yourself.
- White Wine - Anything wine that you would drink is a great option for risotto. I love a Pinot Grigio.
- Chicken Stock - Use a low FODMAP version that is also reduced salt or unsalted. Using low FODMAP stock cubes is another option. Follow the directions on the package to add boiling water.
- Aborio Rice - This is a specific Italian rice used for risottos. This is starchy, short grain rice that creates a perfect creamy risotto.
- Parmesan Cheese - It is important to grab a chunk of Parmesan cheese that is not already grated for you. I love to use my cheese slicer to shave fresh Parmesan.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on current serving sizes measured by the Monash University App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Warm the broth + Melt butter
Heat your broth in a saucepan and keep it warm. This helps the rice cook evenly and gives you that creamy texture.
Step 2: Toast the rice
In a large pan, heat the garlic infused olive oil and add the arborio rice. Stir for 1-2 minutes until the edges look slightly translucent.
Step 3: Add the wine (optional)
Pour in the white wine and let it cook down. This adds depth, but you can add broth instead if you would prefer.
Step 4: Add broth gradually
Add warm broth one ladle at a time, stirring occasionally. Let each addition absorb before adding more.
Step 5: Finish creamy
Once the rice is tender, stir in butter and Parmesan cheese. This is where the creamy magic happens.
Step 6: Season and serve
Add salt, pepper, and green onion tops. Serve warm.
Tips and Tricks
Keep the broth warm so the rice cooks evenly
Add liquid slowly for the best creamy texture
Don't rush it-this is a "slow and steady" recipe
Stir occasionally, not constantly (no stress stirring required)
Making Risotto Without Onion or Garlic
Traditional risotto starts with cooking onions and garlic, but you don't need them to develop great flavor. Here's what works instead:
- Garlic infused olive oil → gives flavor without FODMAPs
- Green onion tops or chives → add that mild onion flavor
- Good broth → this is where a lot of flavor comes from
The key is layering simple ingredients instead of relying on onion and garlic. This risotto recipe sounds fancy, but it's really just rice+broth+patience.
Easy Variations
Once you have the base, you can switch it up depending on what you have on hand:
- Low FODMAP mushroom risotto: Add oyster mushrooms or canned mushrooms (well drained) for an earthy flavor.
- Low FODMAP lemon risotto: Stir in lemon zest and a squeeze of fresh lemon juice at the end.
- Low FODMAP chicken risotto: Add cooked, shredded chicken for a simple, filling dinner.
- Low FODMAP shrimp risotto: Top with sautéed shrimp for something a little more elevated.
Troubleshooting Risotto
Too thick? Add a splash of warm broth
Too thin? Let it cook a little longer
Not creamy? Add more butter or Parmesan cheese
Rice still firm? Keep adding broth and cooking
Storing And Reheating
Store: Keep any leftovers in an airtight container in the refrigerator for up to four days.
Reheat: Reheat leftovers in the microwave for 1-2 minutes, or until heated through. If needed, add a splash of chicken stock. Another option is to use a small saucepan on the stovetop. Stir until heated.
Freeze: Chilled risotto can be frozen in a freezer-friendly container for up to four months. It must be defrosted overnight before reheating.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Aborio Rice - Safe at 1 cup per meal.
- Chicken Stock - Use a low FODMAP chicken stock without garlic or onions listed in the ingredients, or one you can tolerate.
- Parmesan Cheese - Since Parmesan cheese is a hard cheese and low in lactose, it is a great option. It is safe at 40 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
Yes. Garlic infused oil and green onion tops give you flavor without triggering symptoms.
Yes, when made with the right ingredients and portion sizes, risotto can be low FODMAP.
Arborio rice is most commonly used.
Yes. Skip the butter and parmesan or use dairy free alternatives.
What to Serve With Risotto
Risotto rice is perfect to go with grilled chicken or oven baked cod. We love to pair it with low FODMAP lemon chicken and oven roasted vegetables. Or just enjoy it as is, honestly, it holds its own.
More Loveable Rice Recipes
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Recipe
Low FODMAP Risotto
Equipment
- Small Saucepan
- Dutch Oven
Ingredients
- 1 tablespoon butter, unslated
- 2 tablespoons garlic infused olive oil (Note 1)
- 4 cups low FODMAP chicken stock low sodium (Note 2)
- 1 cup arborio rice
- ½ cup white wine
- ½ cup freshly shaved parmesan plus more for garnish
- ¼ teaspoon sea salt if needed after tasting
- freshly cracked black pepper for garnish
- fresh flat leaf parsley for garnish
Instructions
- Pour the chicken stock into a separate saucepan. The stock needs to be warm while the risotto cooks. Turn the heat to medium low and bring it to a low simmer.
- In another saucepan, frying pan, or a Dutch oven, melt the butter over medium heat. Once melted, add the garlic oil.
- Add the aborio rice. Sauté the rice in the butter oil mixture until translucent.
- Once the rice is translucent, add a soup ladle of chicken stock - one at a time - to the rice. Stir the rice until absorbed. Once the liquid is absorbed, add another ladle of warm stock. Do this until almost all the stock is gone and the rice is no longer al dente.
- Reduce the low heat. Add the shaved parmesan to the risotto, and stir until it melts. Taste the risotto to see if it needs any salt. If so, add ¼ teaspoon sea salt until the final dish reaches the perfect salt level.
- Serve the risotto with chopped fresh parsley and fresh ground black pepper, and enjoy immediately.
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