Low FODMAP Biscuits with Vegetarian Gravy

There is nothing like biscuits and gravy on a Sunday morning! Though it's easy to find pre-made regular wheat biscuits in the store, not so much for low FODMAP ones. It can also be challenging to make a low FODMAP gravy, nevermind a vegetarian one. These biscuits are a labor of love but they are well worth the effort. Even my meat-eating, gluten-loving husband enjoyed this dish!

For the biscuits, I used the recipe right off the back of Bob's Red Mill 1-to-1 Baking Flour with only one modification. Because it calls for buttermilk, which is high in lactose, you can make your own using the recipe at the end (if you are lactose intolerant or on the elimination phase of the low FODMAP diet).

Bob's Red Mill Gluten Free Biscuits

  • 2-1/2 cups Gluten Free 1-to-1 Baking Flour

  • 2-1/2 tsp Baking Powder

  • 1/2 tsp Baking Soda

  • 2 tsp Sugar

  • 1 tsp Salt

  • 1/2 cup Butter chilled and cut into 1/4-inch cubes

  • 2 Eggs

  • 3/4 cup Buttermilk + 1 Tbsp, divided (see recipe for lactose free at the bottom)

  1. Preheat oven to 450° F.

  2. Whisk together flour, baking powder, baking soda, sugar and salt in a large bowl. Cut in butter with a pastry blender until texture resembles small pebbles.

  3. In a small bowl, whisk together eggs and 3/4 cup buttermilk. Make a well in the center of the flour mixture and pour in the eggs and buttermilk. Stir until a soft dough forms. Dough will be slightly wet.

  4. Turn dough out onto a large piece of plastic wrap sprinkled with flour. Sprinkle flour over top of dough and cover with another large piece of plastic wrap. Roll or pat dough to 1/2-inch thick. Remove top piece of plastic wrap. Fold dough in half from bottom to top, then fold in half again from side to side. Cover dough with plastic wrap and roll or pat dough to 1-inch thick. Remove top piece of plastic wrap. Cut dough with 3-inch round biscuit cutter, pressing straight down (don't twist). Dip the cutter into gluten free flour between each biscuit.

  5. Place biscuits on ungreased baking sheet. Brush with remaining 1 Tbsp buttermilk. Bake for 18 minutes, or until tops are golden brown. Remove from oven and cool on baking sheet for 5 minutes.

Though the package says this makes 6 biscuits, we made 8. The recipe also says to bake for 18 minutes, but ours were done in about 11 minutes. Please note that Bob's Red Mill has another gluten free flour blend that contains garbanzo beans and is not considered low FODMAP.

Vegetarian Low FODMAP Gravy

1 TBSP Butter

1 TBSP All purpose gluten free flour blend (I used Bob's Red Mill 1 to 1 Baking Flour)

1 Low FODMAP bouillon cube (I use Massel's 7s, the only low FODMAP one I know of)

1/2 TBSP reduced sodium soy sauce or tamari (if gluten sensitive)

1. Heat 1/2 cup of water in microwave or on a stove top until hot and dissolve the bouillon cube in it. When the cube is dissolved, put to the side.

2. Melt the butter in a small pan over medium heat.

3. Whisk in the flour to make a paste.

4. Add the water with bouillon to the paste.

5. Whisk frequently over low/medium heat on gentle simmer while it thickens, approximately 5 minutes.

6. Whisk in soy sauce or tamari.

7. Take off stove and let sit for a few more minutes and it will thicken further.

Makes about 2 servings (depending on how much you like to use on your biscuits).

*Modifications: If you want to reduce the saltiness of the gravy, you can use 1/2 bouillon cube. You can also easily double or triple this recipe if you need a larger amount for other dishes.

To make your own buttermilk for this recipe:

Mix 3/4 cup plus 1 TBSP lactose free milk with 1 TBSP white vinegar. Let stand 5-10 minutes until thickened.