• Low FODMAP Thanksgiving Recipes

Low FODMAP Thanksgiving Recipes

Thanksgiving is just around the corner, and for some of you, that may cause some anxiety or stress. But don’t worry, I’ve got you covered with some fabulous Low FODMAP Thanksgiving Recipes that taste good and will leave you feeling good!

Thanksgiving is a time to be grateful for the things we have, both big and small, but on a Low FODMAP diet, sometimes that can be hard. I want to make this Thanksgiving a little easier for you, so I’ve got six Low FODMAP Thanksgiving Recipes to keep your heart and your tummy full!

What You’ll Need For The Turkey:

4 Turkey Fillets

Garlic Infused Olive Oil

Herbs (Fresh Sage & Parsley)

What You’ll Do:

  • Instead of cooking a whole turkey, I decided to marinate 4 turkey fillets in a few tablespoons of garlic infused olive oil and fresh sage & parsley
  • Add all of the ingredients to a ziplock bag and marinate overnight in the fridge
  • Preheat the oven to 350 degrees Fahrenheit and cook the fillets for 20-22 minutes
  • This will keep your turkey super moist and tasty and it helps with portion control!
  • Save the liquid from marinating the fillets for the gravy recipe later in this post

What You’ll Need For The Mashed Potatoes:

2-3 lbs Organic Yukon Potatoes

2 Tablespoons Olive Oil or  Coconut Oil

4 Tablespoons Lactose-Free Milk,  Non-Dairy Milk* or Coconut Milk

Nutmeg

Salt & Pepper

What You’ll Do:

  • Wash your potatoes and peel them, then cut them into cubes (about 2 inches)
  • Add the cubed potatoes to a saucepan filled with water and add a pinch of salt—then bring to a boil
  • Simmer the potatoes for 20-25 minutes (or until tender), then drain the water from the saucepan
  • Using a potato masher, mash the potatoes in the saucepan
  • Add your non-dairy milk one tablespoon at a time until you get to your desired consistency
  • Season with salt, pepper, and nutmeg!

*Macadamia milk, almond milk, quinoa milk, rice milk are all low FODMAP non-dairy milk alternatives

Low FODMAP Maple Syrup Glazed Carrots

What You’ll Need For The Carrots:

8 Organic Carrots (2 per person)

1 Cup Water

1/2 Cup Maple Syrup

What You’ll Do:

  • Wash and peel your carrots (leave them whole)
  • Add the carrots to a deep pan and cover with water, then cover the pan with a lid
  • Bring the water to a boil and then allow the carrots to simmer for 20-25 minutes (or until tender)
  • There should be a little water left in the pan, add the 1/2 cup maple syrup to this and cook for about 5 minutes
  • Turn the carrots in the pan to make sure they get evenly glazed!

What You’ll Need For The Cranberry Sauce:

1 Twelve-Ounce Bag Fresh Organic Cranberries

Zest of One Orange

Cinnamon

1/4 Cup Coconut Sugar

What You’ll Do:

  • Put your cranberries in a saucepan and cook until they begin to bubble
  • Add 1/4 cup coconut sugar to the saucepan and continue to cook until it begins to turn to a sauce
  • Add some orange zest and cinnamon to season!

*NOTE: coconut sugar is low FODMAP in 1 teaspoon servings — this means you’ll need to really watch your portions. I use coconut sugar instead of white or brown sugar (which can be substituted 1:1) for overall health reasons. As you might know, traditional table sugar and brown sugar are both low FODMAP. If you’re using coconut sugar, keep your serving to less than 4 tablespoons. This recipe makes 9 servings (4 tablespoons).
Low FODMAP Green Beans Wrapped in Turkey Bacon

What You’ll Need For The Green Beans:

1 lb Organic Green Beans (I like French green beans)

8 Slices of Turkey Bacon (or pork-based bacon)

What You’ll Do:

  • Start by preheating the oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper
  • Prep the green beans by washing them and trimming both ends
  • Cook the bacon in a frying pan on the stovetop for a few minutes until slightly cooked but not crisp. Remove from heat
  • Blanch the green beans by bringing a saucepan full of water to a boil and then add the green beans for about 3-4 minutes. Then, immediately place the green beans in a bowl of ice water
  • Drain the bowl and rise the green beans in cold water so they don’t overcook
  • Lay out the slices of turkey bacon and add several green beans (about 4-8 depending on size) horizontally to the top of the slice
  • Roll the turkey bacon slice and then add a toothpick to keep your rolls together; season with salt and pepper to taste
  • Add the rolled beans to the lined baking sheet. Place in the oven and roast for about 15-20 minutes or until crisp (rotate the rolls occasionally)
  • Remove from the oven (you can take out the toothpick) and gently transfer to a serving dish or holiday plate

Note: For added flavor, top with a touch of chopped toasted pecans, pine nuts, or chopped parsley

What You’ll Need for the Low FODMAP Gravy:

2 Cups Low FODMAP Broth OR 

2 Cups of the Liquid from Turkey Marinade + Boiling Water

1/4 Cup Gluten Free Flour

2 Tablespoons Olive Oil

Salt & Pepper

What You’ll Do:

  • Heat the olive oil in a saucepan
  • Add the flour to the saucepan and with the help of a whisk, mix until the flour is totally dissolved
  • Then add your liquid (Tip: it helps build the sauce if your liquid is warm when you add it!)
  • Reduce the heat to a simmer and use a wooden spoon to turn the sauce until it thickens (this will take a few minutes)
  • Add salt & pepper to taste!

Low FODMAP Thanksgiving Recipes

These Low FODMAP Thanksgiving Recipes will help you have an enjoyable Thanksgiving meal with your family, and they’ll leave your heart and your stomach feeling full and grateful! Healthy doesn’t have to be hard, and neither do the holidays.

Change Your Meals, Change Your Life! Be grateful for what you do have instead of focusing on what you don’t. Happy Thanksgiving!

These recipes make 4 servings.
(the cranberry sauce makes about 9 servings, 4 tablespoons each)

About the Author:

Dr. Kristen Bentson enthusiastically educates people about the fabulous results of the Low FODMAP Diet. Her passion for helping people to change their life by changing the way they eat is empowering and unstoppable!

One Comment

  1. Judy Geiger November 17, 2018 at 7:22 am - Reply

    I cannot thank you enough for these recipes. Now I know what “sides” I will bring to a Thanksgiving dinner at my daughter’s in-laws’ house. I will be able to eat and no one’s feelings will be hurt. You have empowered me once again. Can’t wait for the book to be available! Happy Thanksgiving!

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