Thanksgiving Low FODMAP Recipe Roundup

November 17, 2019

 

 

If you're like most people in the US, you're probably thinking about your Thanksgiving food plans right about now. Though I know it can be overwhelming to plan a low FODMAP holiday meal, it's so much easier than it was 6 years ago when I went on this diet myself! There are so many amazing low FODMAP recipes out there these days that it's easier than ever to plan a low FODMAP holiday meal.  

 

Of course you can get lost in the internet vortex looking for recipes, so to save you some trouble and time, I've done the work for you and found some low FODMAP swaps for your old favorites! These are some of my favorite websites for low FODMAP recipes and resources. See my menu below with the links to recipes. 

 

Appetizers

 

Low FODMAP Biscuits with Vegetarian Gravy

This recipe is part mine and part Bob's Red Mill. 

*Note I did use Massel's bouillon cubes for this but can only find them online on Vegan Essentials websites or sometimes on Amazon. I'm sure there are other places too but I haven't found any in stores myself. 

 

A Lovely Cheese and Fruit Board

 

Delicious Rosemary Polenta Fries

 

A Garlicky Low FODMAP Hummus: serve with crackers like Mary's Gone Crackers Original or Black Pepper flavor or Good Thins Simply Salt Rice Crackers, baby carrots, broccoli, red pepper strips, and cherry tomatoes.

 

Homemade Cranberry Sauce 

 

Main Dishes

 

The Turkey Of Course!  It's really easy to make a flavorful yet low FODMAP turkey that everyone will enjoy.  Well, I don't mean it's easy to cook a turkey, just that you can make some minor swaps to make it low FODMAP. Protein on its own is low FODMAP, so it all depends on the seasonings you use. Avoid adding garlic and onion, and season instead with salt and pepper and any other spices of your liking, such as rosemary, thyme etc. Here is a "Turkey 101" article from FodmapEveryday.com if you need a general turkey cooking tutorial. They also have a really yummy sounding recipe for Beer and Brown Sugar Brined Turkey if you want to do something a little different! 

 

If you're vegetarian or hosting vegetarians, maybe a gluten free mac and cheese for the entree? I was never a fan of Tofurky and unfortunately it does contain onion and garlic so it's not low FODMAP. I was vegetarian for many years and for me, it was all about the side dishes anyway (and still is even though I eat some turkey now). 

 

Gluten Free Low FODMAP Stuffing

 

Or a Sourdough Stuffing if you tolerate sourdough

 

Food safety side note: it's not recommended to cook stuffing inside a turkey due to the risk of foodborne illness. (I know, I know I can just see you rolling your eyes because "that's the way my gramma and mom always made it, and no one ever got sick!"). But trust me, you definitely don't want to get a foodborne illness, and some of you may have IBS in the first place because of foodborne illness! The issue with cooking the stuffing inside the turkey is that you have to get the meat to a safe temperature of 165 degrees to kill off nasty bacteria. That temperature includes the stuffing since it's been soaked with turkey juices. However you're likely to overcook your turkey waiting for that stuffing to get to the right temperature. So it's easiest and safest to just cook the stuffing separately. 

 

Mashed potatoes

Fortunately potatoes have minimal FODMAPs, so you can give yourself an extra serving of these if you'd like! Check out my vegetarian gravy recipe above. Of course you also make gravy the traditional meaty way with turkey drippings, just use a gluten free flour like Bob's Red Mill One to One. 

 

You probably know how to make mashed potatoes so I'm not including a recipe here, just sub in lactose free milk or another low FODMAP milk for regular milk, and butter is considered low FODMAP. If you like garlic mashed potatoes, you can try these made with garlic infused oil.

 

Salads and Veggies:

A simple side salad also doesn't necessarily need a recipe because you can make a one tossed with several FODMAP free vegetables; your favorite lettuces, spinach, radish, shredded carrots, cucumber. You can top with a cheese like blue cheese crumbles and chopped strawberries if desired.  Add a homemade low FODMAP dressing from this list or try FODY pre-made salad dressings.

 

Or you can make something different like this Kale and Carrot Salad 

 

And gotta have some green beans almondine on Thanksgiving!

 

 

Desserts

 

OMG some of our low FODMAP blogging friends have developed the most drool worthy desserts so there's no reason to feel deprived in the dessert department!

 

Check out this Pumpkin Gingerbread Streusel Coffee Cake!  How yummy does that sound?

 

And what would Thanksgiving be without a pumpkin pie?

 

And perhaps this decadent flourless chocolate cake?

 

How about some hot cocoa for the kids, (and perhaps for the grown ups too with a splash of Bailey's :-)

 

Well I am absolutely starving after compiling this list. I hope it's helpful and I hope you can find some fun and joy in making a low FODMAP Thanksgiving for yourself and loved ones this year.

 

Please let me know in the comments if you have some favorite low FODMAP recipes you'll be making this Thanksgiving! 

 

 

 

 

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