7 Top Low FODMAP Thanksgiving Recipes

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Are you following a low FODMAP diet but still want to enjoy Thanksgiving dinner with your loved ones?

Don’t worry, we’ve got you covered with 7 delicious low FODMAP Thanksgiving recipes. These recipes are easy to make and will impress even the pickiest eaters at the dinner table.

Thanksgiving is a time to gather with family and friends and enjoy a delicious meal together. However, for those following a low FODMAP diet, it can be challenging to find dishes that are both tasty and safe to eat.

That’s why we’ve put together a list of 7 low FODMAP Thanksgiving recipes. From appetizers to mains, we’ve got everything you need to make your Thanksgiving meal a success.

In this article:

1. Roasted Turkey with Herb Butter

If you’re looking for a classic Thanksgiving turkey recipe that’s low FODMAP, this roasted turkey with herb butter is a great option. The recipe is gluten-free and uses simple ingredients that are easy to find.

To make this recipe, you’ll need a whole turkey, butter, fresh herbs like rosemary and thyme, and a lemon. You’ll also need some carrots and string to tie the legs together.

To start, preheat your oven to 425°F. Rinse the turkey and pat it dry with paper towels. Then, mix together softened butter with chopped herbs and lemon zest. Rub this mixture all over the turkey, including under the skin.

Next, stuff the cavity with quartered lemon, carrots, and more fresh herbs. Tie the legs together with string and tuck the wing tips under the body of the turkey. Place the turkey in a roasting pan and roast until the skin is golden brown and the internal temperature of the turkey reaches 165°F.

This roasted turkey with herb butter is a delicious and flavorful option for your low FODMAP Thanksgiving feast. Serve it with your favorite low FODMAP sides and enjoy!

2. Low FODMAP Stuffing with Sausage

Stuffing is a classic Thanksgiving dish that can be made low FODMAP with a few simple substitutions. This recipe features gluten-free bread, sausage, and herbs for a savory and satisfying side dish.

To make this low FODMAP stuffing, start by cutting gluten-free bread into small cubes and toasting them in the oven until they are dry. In a large skillet, fry sausage over medium heat until no longer pink, then drain on a paper towel. While the sausage is frying, prep the veggies.

In the same skillet used to cook the sausage, sauté celery and carrots until they are tender. Add fresh herbs like sage and thyme, then mix in the toasted bread cubes and cooked sausage. Transfer the mixture to a greased baking dish and bake until the top is toasty.

This low FODMAP stuffing is the perfect side dish for any Thanksgiving meal. It’s savory, chunky, and delicious, and will satisfy everyone at the table. Plus, it’s easy to make and can be prepared ahead of time, so you can spend more time with your loved ones on the holiday.

3. Maple Glazed Carrots

Maple glazed carrots are a classic Thanksgiving side dish that is easy to make and delicious to eat. This recipe is low FODMAP and perfect for those with IBS or other digestive issues.

To make this recipe, start by cutting the carrots into 2-inch lengths and placing them in a large skillet. Add butter, maple syrup, and water to the skillet and bring to a simmer over medium heat. Cover the skillet and cook for about 10 minutes, shaking the carrots around in the pan a few times during cooking.

Once the carrots are cooked, remove the lid and continue cooking until the liquid has reduced and the carrots are glazed. This should take about 5 minutes. Serve the carrots hot and garnish with fresh parsley or chives.

Not only are these maple glazed carrots delicious, but they are also a good source of fiber, vitamin A, and potassium. Plus, the maple syrup adds a touch of sweetness that is perfect for the holiday season.

4. Garlic-Infused Mashed Potatoes

Mashed potatoes are a Thanksgiving staple, but they can be tricky to make on a low FODMAP diet. Luckily, there’s a solution: garlic-infused mashed potatoes. By infusing the milk with garlic, you can get all the flavor of garlic without the FODMAPs.

To make garlic-infused mashed potatoes, start by peeling and boiling your potatoes as you normally would. While the potatoes are boiling, place a cup of lactose-free milk in a pot with a few cloves of garlic. Heat the milk and garlic over low heat, stirring occasionally, until the milk is infused with garlic flavor.

Once the potatoes are cooked, drain them and mash them with a potato masher or ricer. Then, add the garlic-infused milk, a tablespoon of butter, and salt and pepper to taste. Mash everything together until smooth and creamy.

If you want to take your garlic-infused mashed potatoes to the next level, try roasting the garlic beforehand. Cut the top off a head of garlic, drizzle it with olive oil, wrap it in foil, and roast it in the oven for 45-60 minutes. Once it’s done, squeeze the roasted garlic out of the cloves and add it to the milk before heating it up.

Garlic-infused mashed potatoes are a delicious and low FODMAP alternative to traditional mashed potatoes. They’re easy to make and packed with flavor, making them the perfect addition to your Thanksgiving feast.

5. Cranberry Orange Relish

If you’re looking for a tasty and easy-to-make side dish for your low FODMAP Thanksgiving dinner, cranberry orange relish is a great option. This dish is sweet, tangy, and refreshing, and it’s the perfect complement to your turkey or ham.

To make cranberry orange relish, you’ll need fresh cranberries, a whole orange, sugar, and a few other ingredients. You can find several low FODMAP cranberry orange relish recipes online, including a raw version that uses shredded cranberries and oranges.

One recipe from FODMAP Everyday suggests shredding the raw cranberries and whole orange in a food processor and mixing them with sugar, ginger, and orange zest. The mixture is then packed into an airtight container and refrigerated overnight to allow the flavors to meld together.

Another recipe from Kate Scarlata RD uses fresh cranberries, orange juice, and sugar to create a sweet and tangy relish that’s perfect for Thanksgiving. This recipe is also low FODMAP and can be made in just a few minutes.

When serving cranberry orange relish, you can add a few garnishes to make it look even more festive. For example, you can top the relish with a few sprigs of fresh mint or chopped pecans. You can also serve it in a decorative bowl or dish to make it look more appealing.

6. Pumpkin Pie with Almond Flour Crust

If you’re looking for a delicious low FODMAP dessert for Thanksgiving, pumpkin pie with almond flour crust is a great option. This recipe uses almond flour instead of wheat flour, making it gluten-free and low FODMAP.

To make the crust, mix almond flour, melted butter, and a pinch of salt in a bowl. Press the mixture into a pie dish and bake for 10-12 minutes. Then, make the filling by whisking together pumpkin puree, eggs, maple syrup, cinnamon, ginger, nutmeg, and salt. Pour the filling into the crust and bake for 45-50 minutes, or until the filling is set.

This pumpkin pie is not only delicious but also nutritious. Pumpkin is a great source of vitamin A, which is important for eye health, and fiber, which can help with digestion. Almond flour is also a good source of healthy fats and protein.

7. Green Bean Almondine

Green Bean Almondine is a classic Thanksgiving side dish that can easily be made low FODMAP. This dish is a great source of fiber and vitamins, making it a healthy addition to your holiday meal.

To make this dish, you will need green beans, almonds, butter, salt, and pepper. First, cook the green beans in a large saucepan with water and salt until they are crisp-tender. Then, melt butter in a small skillet over medium-low heat and add almonds. Saute until golden brown, then add the green beans and toss until coated. Season with salt and pepper to taste.

If you want to add some extra flavor to your Green Bean Almondine, try adding some fresh herbs like thyme or rosemary. You can also sprinkle some Parmesan cheese on top for a cheesy twist.

Understanding Low FODMAP Diet

If you are someone who suffers from digestive issues such as bloating, gas, and abdominal pain, then you might have heard of the low FODMAP diet. The low FODMAP diet is a dietary approach that can help alleviate symptoms of irritable bowel syndrome (IBS) and other digestive disorders. In this section, we will explain what FODMAPs are and the benefits of following a low FODMAP diet.

What is FODMAP?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are not easily absorbed by the small intestine. When these carbohydrates reach the large intestine, they are fermented by bacteria, which can cause gas, bloating, and other digestive symptoms.

Foods that are high in FODMAPs include garlic, onions, wheat, dairy, and certain fruits such as apples and pears. By reducing the intake of high FODMAP foods, you can reduce the amount of undigested carbohydrates that reach your large intestine and alleviate symptoms of IBS.

Benefits of Low FODMAP

The low FODMAP diet has been shown to be effective in reducing symptoms of IBS in many people. Studies have shown that up to 75% of people with IBS experience a reduction in symptoms when following a low FODMAP diet. The diet has also been shown to be safe and nutritionally adequate when followed under the guidance of a registered dietitian.

In addition to reducing symptoms of IBS, the low FODMAP diet may also have other benefits. For example, it may help improve gut health by reducing inflammation and promoting the growth of beneficial gut bacteria.

Tips for a Low FODMAP Thanksgiving

Ingredient Substitutions

When planning a low FODMAP Thanksgiving, be mindful of ingredients that may trigger your IBS symptoms. Here are some ingredient substitutions you can make to ensure your Thanksgiving meal is low FODMAP:

• Swap garlic and onion for garlic-infused oil or green onion tops
• Use gluten-free bread or sourdough bread instead of wheat bread for stuffing
• Choose lactose-free milk or low FODMAP plant-based milk alternatives instead of regular milk
• Use maple syrup or brown sugar instead of honey or agave nectar
• Swap cauliflower rice or mashed potatoes made with lactose-free milk for high FODMAP sides like green bean casserole or sweet potato casserole

Meal Planning Strategies

Planning ahead is key to a successful low FODMAP Thanksgiving. Here are some meal planning strategies to help you stay on track:

• Create a low FODMAP Thanksgiving menu in advance and make a grocery list.
• Consider making some dishes ahead of time to reduce stress on the day of the meal.
• Communicate with your host or guests about your dietary restrictions and offer to bring a low FODMAP dish to share.
• Serve yourself first to ensure you have access to low FODMAP options before they are potentially cross-contaminated with high FODMAP foods.
• Take digestive enzymes or probiotics before and after the meal to help with digestion.

Following these ingredient substitutions and meal planning strategies, you can enjoy a delicious and low FODMAP Thanksgiving without sacrificing flavor or your digestive health.

Common Low FODMAP Ingredients for Thanksgiving

When preparing a low FODMAP Thanksgiving meal, it is important to choose ingredients that are low in FODMAPs. This section will highlight some common low FODMAP ingredients that can be used in your Thanksgiving dishes.

Vegetables

Vegetables are an essential part of any Thanksgiving meal. Here are some low FODMAP vegetable options to consider:

• Carrots: Carrots are a great source of vitamins and minerals and are low in FODMAPs. They can be roasted, mashed, or used in soups and stews.
• Green Beans: Green beans are a classic Thanksgiving side dish that are low in FODMAPs. They can be steamed, roasted, or sautéed with garlic-infused oil.
• Butternut Squash: Butternut squash is a delicious and versatile vegetable that is low in FODMAPs. It can be roasted, mashed, or used in soups and stews.

Proteins

Protein is an important part of any Thanksgiving meal. Here are some low FODMAP protein options to consider:

• Turkey: Turkey is a traditional Thanksgiving protein that is low in FODMAPs. Be sure to choose a plain turkey without any added high FODMAP ingredients.
• Chicken: Chicken is another low FODMAP protein option that can be used in place of turkey. It can be roasted, grilled, or baked.
• Tofu: Tofu is a great vegetarian protein option that is low in FODMAPs. It can be used in stir-fries, soups, and salads.

Using these common low FODMAP ingredients, you can create a delicious and satisfying Thanksgiving meal that is easy on your digestive system.

Frequently Asked Questions

How can I modify traditional Thanksgiving recipes to be low FODMAP?

Modifying traditional Thanksgiving recipes to be low FODMAP can be challenging, but it is possible. One way to do this is by swapping high FODMAP ingredients with low FODMAP alternatives. For example, instead of using onions, use green onions or chives. Instead of using garlic, use garlic-infused oil. Instead of using wheat-based bread for stuffing, use gluten-free bread. Check out our article on 16 low FODMAP Thanksgiving recipes for more recipe ideas.

What are some low FODMAP side dishes suitable for a Thanksgiving meal?

There are many low FODMAP side dishes that you can enjoy during Thanksgiving. Some examples include roasted carrots with maple glaze, green bean casserole made with lactose-free milk and gluten-free breadcrumbs, and garlic-infused mashed potatoes. Check out our article on 8 delicious low FODMAP Thanksgiving recipes for more recipe ideas.

Can I have stuffing on a low FODMAP diet during Thanksgiving?

Yes, you can have stuffing on a low FODMAP diet during Thanksgiving. However, you need to be careful about the ingredients you use. Traditional stuffing recipes often contain high FODMAP ingredients such as onions, garlic, and wheat-based bread. Instead, try making low FODMAP stuffing with sausage, gluten-free bread, and herbs. Check out our article on 7 low FODMAP Thanksgiving recipes for a delicious stuffing recipe.

Which desserts are safe to eat on a low FODMAP diet for Thanksgiving?

There are many low FODMAP desserts that you can enjoy during Thanksgiving. Some examples include pumpkin pie made with lactose-free milk and gluten-free crust, maple pecan pie made with maple syrup and almond flour, and chocolate truffles made with dark chocolate and coconut cream. Check out our article on 16 low FODMAP Thanksgiving recipes for more recipe ideas.

Are there any low FODMAP appetizers recommended for Thanksgiving?

Yes, there are many low FODMAP appetizers that you can enjoy during Thanksgiving. Some examples include deviled eggs made with mayonnaise and mustard, cheese platters with lactose-free cheese and gluten-free crackers, and roasted vegetables with garlic-infused oil and herbs. Check out our article on 8 delicious low FODMAP Thanksgiving recipes for more recipe ideas.

How can I ensure my Thanksgiving turkey is low FODMAP compliant?

To ensure your Thanksgiving turkey is low FODMAP compliant, avoid using high FODMAP ingredients such as onion and garlic in the seasoning. Instead, try using herbs like rosemary, thyme, and sage.

You can also make a low FODMAP herb butter to rub under the skin of the turkey. Check out our article on 7 low FODMAP Thanksgiving recipes for a delicious roasted turkey recipe with herb butter.