Easy Low FODMAP Gravy Recipe

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If you ask me, gravy shouldn’t be off-limits just because you’re following a low FODMAP diet.

This simple, comforting sauce takes the stress out of making gravy when you’re dealing with food sensitivities. Rich broth and a blend of safe seasonings create that classic gravy taste we all know and love.

It’s made without onions or garlic, using gluten-free flour as a thickener and a few smart substitutions that keep the flavors true to the original. The result is smooth, savory, and just right for pouring over your favorite meals.

It’s a back-pocket recipe that brings Sunday dinner comfort back to the table, perfect for anyone following a low FODMAP lifestyle.

What Kind of Broth Should I Use?

For low FODMAP gravy, you’ll want to be careful about which broth you choose since many store-bought versions contain onion and garlic. Your best bet is to use homemade broth made with FODMAP-friendly ingredients like chicken, turkey, or beef combined with carrots, celery, and herbs. If you’re going the store-bought route, look for certified low FODMAP broths – there are several brands now making these specifically for people following the diet. Just remember that the broth forms the backbone of your gravy’s flavor, so using strained pan drippings from your roasted meat (if you have them) mixed with broth will give you the richest taste.

Options for Substitutions

Making low FODMAP gravy and missing some ingredients? Here are some helpful swaps:

• Garlic-infused olive oil: If you don’t have garlic-infused olive oil, you can use regular olive oil or even a mix of olive oil and garlic-infused coconut oil. Just remember – for low FODMAP cooking, don’t substitute with real garlic.
• Butter/ghee/cooking fat: These are pretty interchangeable – use what you have! Ghee is great for dairy-sensitive folks, while reserved cooking fat from meat adds extra flavor. Plant-based butter alternatives work too, just check they’re low FODMAP.
• Gluten-free flour blend: You can use rice flour, corn starch, or potato starch instead. Start with half the amount if using starches, as they thicken more than flour. Add more gradually if needed.
• Low FODMAP broth: If you don’t have low FODMAP broth, you can make a quick version using water and low FODMAP bouillon cubes. Pan drippings mixed with water work great too – just make sure to strain them first.

Watch Out for These Mistakes While Cooking

The trickiest part of making low FODMAP gravy is getting the right consistency – adding all your liquid at once can create lumps, so start by whisking in just a small amount of broth to create a smooth paste before gradually adding the rest.

Temperature control is crucial: cooking your roux (the flour and fat mixture) over heat that’s too high can lead to burning and a bitter taste, while not cooking it long enough will leave you with a raw flour taste – aim for medium heat and cook until it smells slightly nutty, about 1-2 minutes.

If your gravy ends up too thick, you can thin it with additional warm broth, but be careful not to add too much cold liquid as this can cause the gravy to seize up.

For the smoothest results, keep whisking constantly throughout the cooking process and strain your gravy through a fine-mesh sieve before serving if you notice any lumps.

What to Serve With Low FODMAP Gravy?

This gravy is perfect for spooning over your favorite low FODMAP proteins like roasted chicken, turkey, or grilled steak. Since it’s made without onions or garlic, it’s a great option for holiday meals when you want to keep everyone comfortable while still enjoying classic comfort food flavors. You can ladle it over mashed potatoes made with lactose-free milk, or use it to add moisture to grain-free stuffing. For everyday meals, try it drizzled over rice or quinoa with a side of roasted carrots or green beans for a simple but satisfying plate.

Storage Instructions

Keep Fresh: Your homemade low FODMAP gravy will stay good in the fridge for up to 3 days when kept in an airtight container. The gravy might thicken up a bit while chilling, but don’t worry – that’s totally normal!

Make Ahead: Need to prep for a big meal? You can make this gravy a day or two before your dinner. Just store it in the fridge and give it a quick warm-up when you’re ready to serve. It’s such a time-saver during busy cooking days!

Warm Up: To bring your gravy back to life, warm it up in a saucepan over low heat, stirring frequently. If it’s too thick, just add a splash of low FODMAP broth or water until you get the consistency you want. You can also zap it in the microwave, stirring every 30 seconds.

Preparation Time	5-10 minutes
Cooking Time	10-15 minutes
Total Time	15-25 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 200-250
• Protein: 2-5 g
• Fat: 22-27 g
• Carbohydrates: 8-12 g

Ingredients

• 2 tablespoons olive oil with garlic essence
• 1 tablespoon butter, ghee, or reserved cooking fat (or mix them)
• 1 tablespoon gluten-free flour blend
• 1 cup low fodmap broth or strained pan juices (or a mix)
• Salt and freshly ground pepper, to flavor

Step 1: Deglaze the Pan

After removing the meat from the pan, add a small amount of broth or water to deglaze the pan.

Use a spoon or spatula to scrape the bottom clean and transfer the flavorful drippings to a bowl or a measuring cup.

Either use a dinner spoon to scrape the fat off the top or put the drippings through a fat separator, being sure to reserve the fat for later use.

Step 2: Prepare the Roux

In a medium saucepan (2-quarts works well), add your choice of garlic-infused olive oil, butter, or the reserved fat from the pan drippings.

Heat the saucepan over medium-low heat.

Once the oil, butter, or fat is hot, add flour and whisk constantly.

Continue whisking until the flour becomes nutty and fragrant, about 1 minute.

Feel free to extend the time for a darker gravy if desired.

Step 3: Whisk in Broth and Drippings

Slowly whisk in the broth and/or the pan drippings into the flour mixture.

Allow the mixture to come to a simmer.

Continue to simmer for about 8-10 minutes, whisking frequently to prevent lumps and ensure the gravy thickens evenly.

Once thickened to your liking, remove the saucepan from heat.

Step 4: Season and Serve

Taste the gravy and adjust seasoning by adding salt and pepper according to your preference.

Pour the finished gravy into a gravy boat or a similar serving vessel.

This delicious gravy is perfect for topping meats, mashed potatoes (or mashed fauxtatoes), vegetables, poutines, and more.

Step 5: Store the Gravy

If you have any leftover gravy, store it in an airtight container in the refrigerator for 3-4 days.

For longer storage, place it in the freezer for up to 6 months, keeping in mind that the gravy may separate during freezing.

Before serving again, thaw the gravy fully in the refrigerator and stir well.

Reheat gently and enjoy!