Unleash your inner foodie with this deceptively easy low FODMAP mushroom risotto!

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My husband does not dress up. Like ever. But once every few years, he dons a tie and jacket and surprises me with a trip to a super fancy restaurant here in Toronto.

The food at this place is made of actual magic! Like, this is not the time to save room for dessert, people! Apps, sides, mains, you go all-in, friend!

One of our favourite dishes there is the mushroom risotto. The rice is rich and creamy and it evaporates in your mouth! The mushrooms and white wine layer and linger on your palate while your brain quietly explodes in a shower of fireworks… It’s intense.

While I’m not 100% confident this mushroom risotto will make your brain explode, it will definitely rock your socks!

I know most mushrooms are high FODMAP, but you don’t need to panic! This recipe is made with a low FODMAP serving of oyster mushrooms. So it will be as easy on your tummy as it is on your taste buds!

Once you’ve completed your re-challenges, if you’re ok with polyols you can experiment with adding a mix of other mushrooms like shiitake, portabello, and chanterelle for an even bolder flavour.

Keep it FODMAP friendly

This easy low FODMAP mushroom risotto will be a family favourite in no time! Check out the notes below for tips on keeping this recipe FODMAP friendly.

First up, rice. According to Monash University, rice doesn’t have any detectable FODMAPs, so it won’t add anything to your FODMAP load.

Heads up! While technically any white rice will turn into risotto, you’ll get the best results if you stick with short-grain rice like arborio.

Next up, chicken broth. It can be hard to find a low FODMAP chicken broth, as most pre-packaged products use onion and garlic, as well as ingredients like beets and celery which are only safe in small portions.

For my North American peeps, Campbell’s and Go-Bio both have broths without onion or garlic. Just make sure to check the label before you buy to make sure you have the right one.

If you’re looking for something you can keep on hand long-term, Fody Foods Co. has a Monash-certified low FODMAP chicken soup base available. It’s sold in granules, so you’ll only use what you need.

If you can’t find a low FODMAP chicken broth at your local store, or if you prefer to make your own, check out my low FODMAP chicken stock recipe. This recipe has no FODMAPs, so it won’t add anything to your FODMAP load.

Next up, oyster mushrooms. While most mushrooms are high FODMAP, Monash has determined that fresh oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs are high in the FODMAPs sorbitol and mannitol.

We’ll be using 3 cups of oyster mushrooms total, which works out to 56 g per serving. This is within Monash’s recommended range.

We’ll also be using shallot-infused oil. Don’t panic! FODMAPs break down in water but not fats. So you can safely infuse their flavour into products like oil and butter as long as you remove all the pieces before adding any other ingredients.

You can read more about why infused oils are low FODMAP and how to make them here.

If you’re not comfortable making your own infused oil, Fody Foods Co. has a Monash-certified low FODMAP shallot-infused olive oil available online.

Next up, white wine. According to Monash, one serving of white wine (150 ml) doesn’t contain any notable FODMAPs. So this won’t add anything to your FODMAP load.

While alcohol is still a general gut irritant, the alcohol content will burn off while the risotto is cooking.

Next up, parmesan cheese. Monash has determined hard cheeses like parmesan are low FODMAP in large servings. We’ll be using 1/4 cup of parmesan total, which won’t add anything notable to your FODMAP load.

Last but not least, creme fraiche – which is a super high-fat sour cream. Most creme fraiche doesn’t contain any lactose (it will list 0% sugar on the nutritional label). So it won’t add anything to your FODMAP load.

If you can’t find creme fraiche at your local store, you can swap it out for high-fat lactose-free sour cream. But be forewarned, you’ll lose a little magic (it’s definitely worth asking someone if you’re having trouble finding it).

You might also like one of these:

• Low FODMAP Warm Potato Salad Whether you’re gearing up for the holiday season, or you’re looking for the perfect sidekick for the big game, this warm potato salad is a winner!
• Low FODMAP Roasted Oyster Mushrooms Packed with the deep, umami flavour you love, these roasted oyster mushrooms will be a new fan favourite at your dinner table!
• Low FODMAP Roasted “Garlic” Mashed Potatoes Don’t let the name fool you! Made with low FODMAP garlic-infused butter, these mashed potatoes are so good you’ll forget they’re low FODMAP!