This quick low FODMAP gravy recipe makes a simple but delectable gravy suitable for the holidays or even weeknight dinners! Made using either pan drippings or low FODMAP broth, this versatile gravy can be on your table in 10-minutes. It goes well on meats, mashed potatoes, poutines, vegetables, and other dishes. It's also gluten-free and low carb and can be made dairy-free by using the fat reserved from pan drippings instead of butter.
Is gravy low FODMAP?
Thanksgiving gravy is traditionally made with wheat-based flour, which is high in the GOS and fructan FODMAPs according to Monash University's Low FODMAP Diet App. Sometimes traditional gravy also has high FODMAP ingredients added, such as garlic or onion, or is made from pan drippings from turkey, chicken, or other meats prepared with high FODMAP ingredients.
This low FODMAP gravy is prepared with gluten-free all-purpose flour and garlic-infused olive oil. Also, be sure to use pan drippings from meats prepared with only low FODMAP ingredients or a low FODMAP broth, like low FODMAP chicken bone broth (homemade or store-bought).
That being said, gravy in general tends to be high in fat. According to Monash University, fat can be an additional symptom trigger for some people with IBS.
How to Make this Low FODMAP Gravy Liquid Gold
This gravy recipe can be made with or without meat drippings and fat. BUT, I HIGHLY recommend you save the drippings from your roasted chickens, pot roasts, turkeys, and the like to make future gravies. The flavor difference is extraordinary (liquid gold, I call it) when you use meat drippings instead of just butter and broth, although using homemade broth like my low FODMAP chicken bone broth enhances the flavor a lot on its own.
If you're not planning to make gravy right away, you can freeze meat drippings in an airtight container for up to 6 months and thaw them out in the refrigerator the night before you're ready to make gravy. It's totally worth the effort.
Equipment
The equipment I use to prepare this Low FODMAP Gravy includes:
- Stovetop
- Medium saucepan - mine is 2-quarts. If you think you need more than 6 servings of gravy and want to double or triple the batch, you may need a larger saucepan.
- Whisk
- Spatula
- Bowl or measuring cup - if reserving meat drippings
- Fat separator (optional) - if reserving meat drippings, this sometimes makes it easier to separate the fat from the drippings when they are still warm. I use mine quite often for various recipes.
- Measuring cups and spoons
- Gravy boat or measuring cup, for serving
Ingredients
This low FODMAP gravy recipe only calls for 4 main ingredients, plus salt and pepper:
- Garlic-infused olive oil
- Butter, ghee, or fat from pan drippings (or a combination). Fat from pan drippings achieves the best flavor, but if you don't have enough for a full tablespoon, you can use a combination of fat and butter.
- Low FODMAP gluten-free all-purpose flour
- Low FODMAP broth or degreased pan drippings (or a combination). I typically don't have enough pan drippings for a full cup, so I supplement with low FODMAP chicken bone broth (homemade preferably, but store-bought also works). In the photo above, I have a combination of pan drippings from a roasted chicken and homemade low FODMAP chicken bone broth.
- Salt and freshly-ground pepper, to taste. The amount of seasoning will depend on if you use pan drippings or broth and how much those things were seasoned when they were initially prepared. I typically start with whisking in ⅛ teaspoon of each, taste, and go up from there if needed.
Method
This gravy is a cinch to make and doesn't require anything fancy.
If using pan drippings (optional but highly recommended)
After the meat has been removed from the pan, add a small amount of broth or water to deglaze the pan, scraping the bottom clean with a spoon or spatula. Transfer the drippings to a bowl or measuring cup. Using a dinner spoon, scrape the fat off the top or put through a fat separator, reserving the fat.
Make Roux
Add garlic-infused olive oil, butter, or fat from pan drippings to a medium saucepan (mine is 2-quarts). Place on medium-low heat on the stovetop.
Once hot, add flour and whisk constantly until flour is nutty and fragrant, about 1 minute.
This is the roux for your gravy.
Add broth
Slowly whisk in broth and/or pan drippings.
Bring to a simmer.
Simmer until thickened, about 8-10 minutes, whisking frequently. Remove from heat.
Taste and season
Taste gravy and whisk in salt and pepper to taste.
Once seasoned to your liking, pour finished gravy into a gravy boat or other serving vessel.
Serving Options
Serve low FODMAP gravy on meats, mashed potatoes, mashed fauxtatoes, roasted veggies, poutines, and more.
Store
Store leftover gravy in an airtight container in the refrigerator for 3-4 days or in the freezer for up to 6 months. Gravy may separate when frozen. Thaw fully in the refrigerator before reheating. Stir before serving.
FAQs
This gravy can be frozen for up to six months, but keep in mind that it may separate sometime during the freezing or thawing process. If this happens, you may be able to bring it back together using an immersion blender, adding extra broth and oil.
If you plan on making gravy right after cooking the meat, a fat separator will make it easier to separate the fat from the drippings while they are still warm. However, if you are saving the drippings for later, they should separate on their own as they rest and chill. Then you can easily skim solid fat off the top of the drippings while reserving the drippings for the gravy liquid.
You can use low FODMAP chicken bone broth (homemade or store-bought), low FODMAP beef broth or even vegetable broth (homemade recipes for those are still forthcoming). Subscribe to be notified as soon as these recipes hit the blog!
Quick Low FODMAP Gravy
- Total Time: 10 minutes
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
This quick Low FODMAP gravy recipe turns out a simple, delectable gravy suitable for the holidays, family gatherings, or even weeknight dinners! Gluten-free with dairy-free option.
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon butter, ghee, or fat from pan drippings (or a combination)*
- 1 tablespoon low FODMAP gluten-free all-purpose flour
- 1 cup low FODMAP broth or degreased pan drippings (or a combination)*
- Salt and freshly-ground pepper, to taste*
Instructions
- If using pan drippings {optional but highly recommended}: after the meat has been removed from the pan, add a small amount of broth or water to deglaze the pan, scraping the bottom clean with a spoon or spatula. Transfer the drippings to a bowl or measuring cup and, using a dinner spoon, scrape the fat off the top or put through a fat separator, reserving the fat.
- Make roux: Add garlic-infused olive oil, butter, or fat from pan drippings to a medium saucepan (mine is 2-quarts) and place on medium-low heat on the stovetop. Once hot, add flour and whisk constantly until flour is nutty and fragrant, about 1 minute (longer if you prefer a darker gravy).
- Add broth: Slowly whisk in broth and/or pan drippings. Bring to a simmer and simmer until thickened, about 8-10 minutes, whisking frequently. Remove from heat.
- Taste and season: Taste gravy and add salt and pepper to taste (see note).
- Serve: Pour gravy into a gravy boat or similar serving vessel. Serve on meats, mashed potatoes (or mashed fauxtatoes), vegetables, poutines, and more.
- Store: Store leftover gravy in an airtight container in the refrigerator for 3-4 days or in the freezer for up to 6 months (although gravy may separate when frozen). Thaw fully in the refrigerator before reheating. Stir before serving.
Notes
- Please note: although low in FODMAPs, this gravy is high in fat which, according to Monash University, the leading authority on IBS research, can be an additional symptom trigger for some people with IBS.
- Pan drippings: If you can use a combination of the fat from pan drippings, pan drippings, and homemade broth like my low FODMAP chicken bone broth, this gravy becomes liquid gold. Be sure to use pan drippings of meats prepared with only low FODMAP ingredients. Freeze the pan drippings from roasted chicken, pot roast, or turkey for future gravies for up to 6 months. It is well worth the hassle.
- Dairy-free option: make this gravy dairy-free by using only the fat from pan drippings instead of butter.
- Salt and pepper: amounts needed will heavily depend on if you use pan drippings, broth, etc. and how much seasoning was used to prepare those ingredients. I typically start with an ⅛ teaspoon of salt and pepper, whisk, taste, and repeat as needed.
- If you are cooking for a crowd larger than 6, you may want to double or triple this recipe using the tools in the recipe card above. This recipe makes about ¾ cup total, which is enough to fill my little gravy boat but may not be enough if you have some big gravy eaters in your group.
- Prep Time: 2 minutes
- Cook Time: 8 minutes
- Category: Side Dish
- Method: Stovetop
- Cuisine: American
Keywords: low fodmap gravy, gluten-free gravy, low fodmap thanksgiving recipes
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