Following the low-FODMAP diet can be a challenge during Thanksgiving… but not with these recipes!
Thanksgiving is one of my favorite holidays; it’s a time to get together with family, eat really delicious food, and not have to buy any gifts. Unfortunately, being on a low-FODMAP diet can limit some of the dining experiences due to the ever-present FODMAP ingredients that are staples in the Thanksgiving meal.
I typically cook for a crowd of 30+ family members, and because of my own personalized phase of the low-FODMAP diet, there are certain dishes I can’t even taste for flavor. This year, though, I plan to eat it all!
I spent some time adjusting some traditional recipes so that they would be safe to eat during the elimination phase of the low-FODMAP diet without sacrificing flavor. Many of them use key ingredients like garlic-infused oil and onion-free chicken soup. You can use my recipes or buy garlic-infused oil and low-FODMAP soup base here.*
The first recipe is for traditional Thanksgiving stuffing. I used sourdough bread because it is free of fructans. It still contains gluten, so if you are cooking for someone with a gluten allergy or sensitivity, you will have to use gluten-free bread instead.
The second recipe is one I look forward to all year – Cranberry Sauce. Although fresh cranberries have not yet been tested for their FODMAP content, dried cranberries have and are safe for the elimination phase up to one tablespoon. Since dried fruits have a hight concentration of FODMAPs than their fresh counterparts, I would suggest a serving size of 2 tablespoons.
The last recipe is one I make quite often, and for Thanksgiving, I make extra because it is both an immediate family and extended family favorite. My low-FODMAP Roasted Potatoes have so much flavor that you won’t even miss the old packet of onion soup!
Here are the recipes for all of these low-FODMAP Thanksgiving dishes that I serve in addition to my brined turkey, which is already low-FODMAP:
Low-FODMAP Thanksgiving Stuffing
A low-FODMAP twist on a classic recipe
- 1 16 oz loaf of sourdough bread cubed
- 4 tbsp garlic-infused oil divided
- 1 tbsp butter
- 1/4 cup chopped scallions green parts only
- 2 cups low-FODMAP chicken stock
- 2 tbsp fresh sage leaves chopped
- 1 tbsp fresh thyme leaves
- 1 tsp celery seeds
- 2 large eggs
- 1/2 tsp salt or up to 1 tsp if using low-sodium broth
- 1/4 tsp ground black pepper
Preheat the oven to 275F. Cube the bread and place it in a single layer on a baking sheet. Toast in the oven until dry, turning occasionally, about 25 minutes. This step can be done up to 2 days in advance. Cool to room temperature and place cubes in a large bowl.
Remove the bread from the oven and heat the oven to 375F,
In a small pan, pour 3 tbsp of oil and add 1 tbsp of butter and heat on medium until the butter is melted. Add the chopped scallions and cook until soft, about 45-60 seconds. Add in the sage, thyme and celery seeds and heat for 30 seconds.
Pour the herbal mixture over the bread in the large bowl and stir to coat.
In a separate bowl, whisk the eggs, salt, pepper, and broth together and pour over the bread mixture.
In a lightly greased baking dish, transfer the mixture and drizzle the remaining 1 tbsp of oil on top. Cover with foil and bake for 25 minutes.
Remove foil and bake for an additional 15-20 minutes or until the top is slightly brown.
This recipe can be made in advance and baked on the day of serving. Bring the dish to room temperature before cooking or add 10 minutes to the covered cooking time.
Low-FODMAP Cranberry Sauce
Many canned sauces contain high-FODMAP sweeteners. This one is made with real sugar. This recipe is adapted from the Ocean Spray recipe found on the bag of fresh cranberries.
- 1 cup water
- 3/4 cup sugar
- 12 oz bag of fresh cranberries
- 1/2 clementine juiced
In a medium pot, add the water and sugar and heat over a high heat until dissolved.
Add the cranberries and boil them gently for approximately 10 minutes or until the liquid begins to thicken.
Remove from heat and stir in the clementine juice.
Serve warm or cold. Garnish with the remaining piece of clementine.
The juice from 1/4 of an orange or 2 tbsp of orange juice can be used in place of the clementine.
Low-FODMAP Roasted Potatoes
These are so easy to make right after the turkey comes out of the oven.
- 1.5 lbs baby red potatoes
- 1/4 cup garlic-infused oil
- 1 tsp dried rosemary
- 1/2 tsp paprika
- 1 tsp salt
- 1/4 tsp pepper
Preheat oven to 425F. Drizzle half the oil onto a rimmed baking pan.
Wash and quarter the potatoes and add them to the pan
Sprinkle rosemary, paprika, salt, and pepper over the potatoes.
Drizzle the rest of the oil and coat the potatoes evenly using your hands. Make sure they are in a single layer on the pan.
Bake the potatoes for 25-30 minutes or until they reach desired crispness, tossing occasionally for even color.
The potatoes can be quartered in advance and added to an air-tight container or plastic bag with all of the other ingredients. When ready to cook, pour the contents onto the baking sheet in a single layer and follow the heating directions above.
Wishing you and your family a happy (low-FODMAP) Thanksgiving!
Oh, one more thing… I shared these recipes on Fox 61 Morning Show. You can watch it here: