Low FODMAP Stuffing
Ingredients
MAKE GLUTEN FREEMakes 12 servings (small serves or 6 large serves)
Low FODMAP Stuffing
10
low FODMAP bread*
4
butter or dairy free spread*
1
garlic infused oil*
120
leek green tips only*
12.5
fresh parsley
1
dried sage*
1
dried oregano*
0.5
dried thyme*
0.25
sea salt
0.25
black pepper*
125
low FODMAP chicken stock/vegetable stock*
Equipment
- baking tray
- standard muffin tray (12 portion)
Low FODMAP Stuffing
I love low FODMAP stuffing! Crunchy on the outside, soft and moist on the inside, and packed full of herby goodness. The great thing about this low FODMAP recipe is you can make the stuffing the day before and just pop it into the oven to cook for 10 minutes as your roast rests. Enjoy!
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 (small serves or 6 large serves)
Low FODMAP Stuffing
10
low FODMAP bread*
4
butter or dairy free spread*
1
garlic infused oil*
120
leek green tips only*
12.5
fresh parsley
1
dried sage*
1
dried oregano*
0.5
dried thyme*
0.25
sea salt
0.25
black pepper*
125
low FODMAP chicken stock/vegetable stock*
Equipment
- baking tray
- standard muffin tray (12 portion)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
120
Fat
5.6g
Saturates
0.9g
Protein
3g
Carbs
14.8g
Sugars
1.6g
Fibre
0.9g
Salt
0.3g
Iron
1.4mg
Calcium
27.1mg
Calories
120
Fat
5.6g
Saturates
0.9g
Protein
3g
Carbs
14.8g
Sugars
1.6g
Fibre
0.9g
Salt
0.3g
Iron
1.4mg
Calcium
27.1mg
Calories
117
Fat
6.8g
Saturates
0.9g
Protein
1.4g
Carbs
12.9g
Sugars
2.9g
Fibre
1.6g
Salt
0.2g
Iron
0.6mg
Calcium
26.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (350ºF) bake function.
- Roughly shred the gluten free bread into small pieces and place a large bowl. In a small bowl melt the dairy free spread (olive oil spread or butter) in the microwave, and then mix it with the garlic infused oil. Drizzle it over the bread and toss until the bread is well coated.
- Spread the bread out onto a baking tray, place in the oven and bake for 5 minutes, then turn/toss the bread, and cook for another 3 to 5 minutes, until the bread starts going golden brown. Then remove from the oven.
- If you want your stuffing to be finer you can place it into a food processor and process until it's your desired texture. I like my stuffing chunky and crunchy so I don't do this (if you process it further, you may need to add more gluten free bread). Place the toasted bread back into a large bowl. Roughly chop the green leek tips and fresh parsley. Place the leek tips, fresh parsley, dried herbs (sage, oregano, thyme), salt and pepper in the dish and mix well. You can do this stage in advance, then store in the fridge until you are ready to use.
- Spray or grease a muffin tray with oil. Mix through the hot low FODMAP chicken stock - you want the stuffing moist but not soggy (you can add more stock if needed). Then spoon the mixture into the muffin tray, until the holes are completely full. Then press the bread down lightly.
- Bake in the over for 10 to 15 minutes until the top is crunchy! Serve hot with a drizzle of homemade gravy.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
