Low-FODMAP Thanksgiving Recipes (2024)

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.

Low-FODMAP Thanksgiving Recipes (1)

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 Recipes (2)

Low-FODMAP Thanksgiving Stuffing

A low-FODMAP twist on a classic recipe

Ingredients

  • 116 ozloaf of sourdough breadcubed
  • 4tbspgarlic-infused oildivided
  • 1tbspbutter
  • 1/4cupchopped scallionsgreen parts only
  • 2cupslow-FODMAP chicken stock
  • 2tbspfresh sage leaveschopped
  • 1tbspfresh thyme leaves
  • 1tspcelery seeds
  • 2largeeggs
  • 1/2tspsaltor up to 1 tsp if using low-sodium broth
  • 1/4tspground black pepper

Instructions

  1. 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.

  2. Remove the bread from the oven and heat the oven to 375F,

  3. 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.

  4. Pour the herbal mixture over the bread in the large bowl and stir to coat.

  5. In a separate bowl, whisk the eggs, salt, pepper, and broth together and pour over the bread mixture.

  6. 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.

  7. Remove foil and bake for an additional 15-20 minutes or until the top is slightly brown.

  8. Serve warm.

Recipe Notes

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 Thanksgiving Recipes (3)

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.

Ingredients

  • 1cupwater
  • 3/4cupsugar
  • 12ozbag of fresh cranberries
  • 1/2clementinejuiced

Instructions

  1. In a medium pot, add the water and sugar and heat over a high heat until dissolved.

  2. Add the cranberries and boil them gently for approximately 10 minutes or until the liquid begins to thicken.

  3. Remove from heat and stir in the clementine juice.

  4. Serve warm or cold. Garnish with the remaining piece of clementine.

Recipe Notes

The juice from 1/4 of an orange or 2 tbsp of orange juice can be used in place of the clementine.

Low-FODMAP Thanksgiving Recipes (4)

Low-FODMAP Roasted Potatoes

These are so easy to make right after the turkey comes out of the oven.

Ingredients

  • 1.5lbsbaby red potatoes
  • 1/4cupgarlic-infused oil
  • 1tspdried rosemary
  • 1/2tsppaprika
  • 1tspsalt
  • 1/4tsp pepper

Instructions

  1. Preheat oven to 425F. Drizzle half the oil onto a rimmed baking pan.

  2. Wash and quarter the potatoes and add them to the pan

  3. Sprinkle rosemary, paprika, salt, and pepper over the potatoes.

  4. 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.

  5. Bake the potatoes for 25-30 minutes or until they reach desired crispness, tossing occasionally for even color.

  6. Serve hot.

Recipe Notes

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:

*affiliate link

Low-FODMAP Thanksgiving Recipes (2024)

FAQs

What Thanksgiving foods are low in FODMAP? ›

Low FODMAP Thanksgiving sides

For example a classic broccoli rice casserole, oven-roasted carrots, parsnip, and sweet potato, or perfectly fluffy mashed potatoes. Serving a simple salad is also always great. For example this green salad or this roasted chickpea salad.

Is turkey OK on low FODMAP diet? ›

Plain smoked or roasted turkey breast is safe to enjoy freely on a low-FODMAP diet. You can easily incorporate it into diet in a variety of ways, provided you're mindful of the risk of FODMAPs in other ingredients.

Are potatoes OK for low FODMAP? ›

Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person. However, there is no moderate threshold specified and other websites suggest that white fleshed potatoes are FODMAP free.

Can you have peanut butter on low FODMAP? ›

Peanut Butter is a Low FODMAP Food

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.

What foods are surprisingly low FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

What meat is not low FODMAP? ›

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.

Is stuffing ok for IBS? ›

Bloating and gas triggers

Broccoli, onions, and cabbage can make IBS patients gassy and bloated, exacerbating discomfort. Other foods that can make you gassy include Brussels sprouts, wheat germ, raisins, and celery. Many of these items can be hidden in foods such as holiday stuffing, cereals, and soups or stews.

Why is garlic not low FODMAP? ›

Why is garlic high FODMAP? Garlic contains high amounts of Fructo-oligosaccharides (or Fructans) which fit into the oligosaccharide category, or the “O” of the FODMAP acronym. Fructans are short chains of carbohydrates that are found in wheat, onion, leek, artichokes, watermelon and of course garlic.

Is Mayo OK for low FODMAP? ›

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

What vegetables are not allowed on Fodmap diet? ›

To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including:
  • Dairy-based milk, yogurt and ice cream.
  • Wheat-based products such as cereal, bread and crackers.
  • Beans and lentils.
  • Some vegetables, such as artichokes, asparagus, onions and garlic.

Is Sweet Potato OK on Fodmap diet? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Is coffee low in FODMAP? ›

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

Is banana low FODMAP? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Can you eat hummus on a low FODMAP diet? ›

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

Can you eat pumpkin on low Fodmap diet? ›

There are so many varieties of pumpkins but only three varieties of pumpkin have been tested for FODMAPs. They are: Jap pumpkin: considered low FODMAP in a ⅔ cup diced serving, but butternut and sugar pumpkins are only low FODMAP in a ⅓ cup diced serving. Canned pumpkin: considered low FODMAP in a ⅓ cup serving.

Is Butterball turkey low FODMAP? ›

Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.

What meat substitutes are low FODMAP? ›

Our vegan and vegetarian recipes use a range of low FODMAP protein sources including firm tofu, tempeh, nuts & seeds and small serves of canned chickpeas & canned lentils.

Top Articles
Latest Posts
Article information

Author: Maia Crooks Jr

Last Updated:

Views: 6412

Rating: 4.2 / 5 (63 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Maia Crooks Jr

Birthday: 1997-09-21

Address: 93119 Joseph Street, Peggyfurt, NC 11582

Phone: +2983088926881

Job: Principal Design Liaison

Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy

Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.