Has the low FODMAP diet put a kink in your holiday plans? With a few FODMAP-friendly twists, this easy low FODMAP make-ahead stuffing will be the highlight of your holiday!

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I’m the first to admit I’m a little obsessed with stuffing. If it were up to me, Thanksgiving dinner would be mashed potatoes floating in a sea of gravy, stuffing, and dessert. Lucky for the Agur clan I’m not in charge of the holiday menu at our house (#thankshusband!).

If you’re new to the low FODMAP program, traditional stuffing recipes can be a bit of a minefield. Most recipes get their rich, umami flavour from high FODMAP ingredients like onion and celery. So you might feel like this traditional treat is out of reach this year. But don’t worry, friend! I did the math, and we’re good to go!

The trick to keeping this stuffing low FODMAP is to measure high FODMAP ingredients like celery accurately and to make sure you know what other FODMAPs are going to be in your meal. Heads up, 1 cup of this make-ahead stuffing is almost a full serving of fructose, fructans, and polyols, so you’ll need to make sure you know what else is on your plate and adjust your portion sizes accordingly.

If you need help working out your FODMAP math, you can grab a cheat sheet in my resource library. It will teach you how to add up the FODMAPs in each dish and help you work out safe serving sizes ahead of time, so you can relax and enjoy your dinner.

Just so you know, this recipe can be made two ways. If you want to make your stuffing in advance, follow the recipe as written. If you prefer to make your stuffing in your birdy, skip the eggs and you’re good to go.

This recipe makes enough stuffing for a 14-17 lb turkey. If you’re making a chicken (or a teeny weeny turkey), cut the recipe in half.

The stuffing is cooked when it reaches 165 degrees. If your bird is cooked before your stuffing is done, transfer the stuffing to a greased baking dish and let it bake at 350 degrees until it reaches the correct temperature. Safety first, people! This is no time for food poisoning!

Keep it FODMAP friendly

This low FODMAP make-ahead stuffing will keep your taste buds and your tummy happy! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, bread. According to Monash University, gluten-free bread is low FODMAP in servings of 2 slices (52 g) per sitting. Servings of 3 slices (91 g) or more are high in the FODMAPs fructose and fructan.

We’ll be using one loaf of low FODMAP crusty bread for ten servings, which works out to about 45 g per serving. This is within Monash’s recommended range.

Next up, butter. Even though butter is part of the dairy family, it doesn’t have any FODMAPs (because it’s all fat). Just double-check the ingredients for added milk products like “milk,” “cream,” or “milk solids,” and you’re good to go.

We’ll also be using leeks. According to the Monash app, leeks are low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.

Our recipe calls for 1 cup of leeks, which works out to 7.5 g per serving. This is well within Monash’s recommended range.

Next up, carrots. According to Monash, carrots don’t have any detectable FODMAPs, so you can have as many as you’d like without adding to your FODMAP load. Yay!

We’ll also be using oyster mushrooms. Monash recently determined that oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 1 kg or more are high in the FODMAPs sorbitol and mannitol.

Our stuffing calls for 1 cup of mushrooms in total. This works out to 7.5 grams per serving, which is well below Monash’s recommended range.

Next up, eggs. Because eggs are a protein, they don’t have any FODMAPs. So they won’t add anything to your FODMAP load.

We’ll also be using chicken broth. It can be tricky to find a low FODMAP chicken broth since most brands use onion and garlic, as well as other high FODMAP flavours like celery. If you want to make your broth, try my simple low FODMAP chicken broth recipe. Heads up, this recipe has no FODMAPs, so it won’t add anything to your FODMAP load.

If you prefer using a pre-packaged product, for my North American peeps, Campbell’s no salt chicken broth and GoBio’s chicken broth are both low FODMAP. If you can’t find these at your local store, you can use this Monash certified low FODMAP chicken soup base from Fody Foods Co.

Our recipe also calls for celery. According to the Monash app, celery is low FODMAP in servings of 10 g per sitting. Servings of 1/3 of a celery stalk (15 g) or more are high in the FODMAP mannitol.

We’ll be using about two stalks of celery, total. This works out to 5.6 g of celery per serving, which is within the recommended range.

Last but not least, fresh herbs. This easy stuffing recipe gets its pep from a handful of fresh herbs including parsley, sage, and thyme. Lucky for us, all of these herbs are low FODMAP. So they won’t add anything to your FODMAP load.

FODMAP math

You are what you eat! Check out the notes below for information on how many servings of each FODMAP group are in 1 cup of this savoury make-ahead stuffing!

PS Don’t forget to add the other foods on your plate to your FODMAP math! Grab a FODMAP math cheat sheet in my VIP resource library below!

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