Low FODMAP Stuffing

Ingredients

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SERVES 12 (small serves or 6 large serves)

Low FODMAP Stuffing

10   low FODMAP bread*
4   dairy free spread (olive oil spread or butter)*
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*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • baking tray
  • standard muffin tray (12 portion)

Low FODMAP Stuffing

PREP IN 10 MIN COOKS IN 20 MIN SERVES 12 (small serves or 6 large serves)
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)

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 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 Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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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
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  1. Preheat the oven to 180ºC (350ºF) bake function.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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 found in the oil section of your local supermarket. 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 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 tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Choose a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

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.