Recipes | Comfort Food

Low FODMAP Instant Pot Turkey Thighs

GF

This post may contain affiliate links. Please see our disclosure policy for details.

Our Low FODMAP Instant Pot Turkey Thighs are the perfect choice if you are looking for a quick-to-make turkey main dish, and perhaps are only serving two to four people. Thighs are juicy and meaty and are the perfect cut for this dish, which does require an Instant Pot. All the flavors of Thanksgiving turkey are in this super easy recipe.

Low FODMAP Instant Pot Turkey Thighs on decorative plate

And since your turkey will be cooked so quickly, you will have time to make all the sides. Check out our many cranberry sauce recipes, vegetable side dishes, like sautéed kale or green beans, as well as the many mashed potato dishes, winter squash ideas, stuffings galore and so much more. And of course, do not forget pies! Pumpkinpecanapple desserts (YES!) and others.

Serves 2 Or 4

This recipe conserve to people or four depending on your level of hunger as well as how much turkey you start with. Let me explain. I think that for a 6-quart (5.7 L) Instant Pot, which is the size that we find to be not only the most common but also to be the most versatile, this dish is best if you used to turkey thighs but with all the other ingredients in the amounts listed. In this instance, the dish with serve two.

If you want to squeeze four turkey thighs in there, you can, and the dish can satisfy four people, but I think the recipe doesn’t work quite as well. But it does still work, so it is your choice.

vertical image of Low FODMAP Instant Pot Turkey Thighs
Our Low FODMAP Instant Pot Turkey Thighs means you can have Thanksgiving flavors any day of the week!
Is Celery Low FODMAP?

Celery has been lab tested by Monash University and is Low FODMAP diet in 10 g amounts, which is approximately a quarter of an average stalk. If you are particularly sensitive to mannitol, you can reduce the amount of celery even further. I do think it fantastic flavor, so I do recommend using some amount.

Do I Have To Use The FreeFod Products?

You will notice that I called for FreeFod Garlic Replacer as well as FreeFod Onion Replacer. If you do not have them, or do not want to use them, you can make the dish without them, but I called for them because I think they add garlic and onion flavors that do enhance the finish dish. There really is no substitute for them.
 
If you have been poking around the site you will see that I do call for them in a few recipes and while they are not inexpensive, they go a long way. I usually end up using about a quarter of what the manufacturer recommends. Perhaps consider trying them.

What Is The Best Instant Pot?

The best Instant Pot is the one that fits your lifestyle. Some of us are cooking for ourselves, while others are cooking for entire families. We love and use the Instant Pot Duo Evo Plus 6-quart (5.7 L) in our FODMAP Everyday® Test Kitchen.

Making Instant Pot Turkey Thighs

For The Turkey Thighs: Season both sides of the turkey thighs generously with salt and pepper.


Set the Instant Pot to Sauté. Add the butter and the oil and heat until the butter is melted.

fat in bottom of instant pot

Add two of the turkey thighs, skin side down.

browning turkey thighs, skin side down, in Instant Pot

Cook until the skin is nicely browned, then flip over and brown the other side. Remove these turkey thighs and set aside; repeat with the remaining turkey thighs.

Turkey thighs browned well on white cutting board
Brown the turkey thighs very well on the skin side, especially.

With the pot still set to Sauté, add the scallions, carrot, and celery.

sauteing aromatics in Instant Pot

Season with salt and pepper and sauté, stirring often, until the vegetables have softened. Make sure to scrape up any browned turkey bits from the bottom of the pot. They add tons of flavor and color.

Stir in the turkey stock, white wine, FreeFod Garlic Replacer and FreeFod Onion Replacer.

vegetables, herbs, stock and wine in Inmstant pot

Bring to a simmer in Cook for two minutes. Then add the turkey thighs back to the pot; you might have to nestle them in there on their sides. Lock the cover into place.

Set Instant Pot on Pressure Cook High for 30 minutes with natural release. After the pressure has come down on its own, unlock lid and place turkey thighs on a plate and cover with foil to keep warm.

cooked turkey thighs in glass pie plate

Set a strainer over a bowl or large measuring cup and pour all liquid and vegetables through strainer.

Now you have a choice: you can save the drained vegetables and serve them with your turkey (I like it this way), or you can discard.

turkey drippings and fat in measuring cup
Skim off all of the clear yellow fat and discard.

Let drained liquid sit for a few moments until fat separates to the top. Skim away and discard the fat.

For The Gravy: Set Instant Pot to Sauté and melt butter.

melting butter in Instant Pot

Whisk in flour.

making a roux in Instant Pot

Cook for a few moments until just beginning to take on color.

whisking roux in Instant Pot

Add reserved liquid slowly and whisk constantly.

whisking liquid into roux in Instant Pot

Keep whisking until you have a silky-smooth gravy.

whisking gravy smooth in Instant Pot
Keep adding pan dripping liquid until the gravy is the texture you want.

Taste and season with salt and pepper, if needed. Plate turkey thighs with gravy and enjoy!

Or, if someone wants their turkey without, hey, more for you!

Low FODMAP Instant Pot Turkey Thighs on decorative plate without gravy
Our turkey thighs are juicy and delicious even without gravy! Don’t forget the sides.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Celery: Celery it has been lab tested by both Monash University and FODMAP Friendly. Monash University has lab tested celery and it is low FODMAP in 10 g amounts, which is about a quarter of an average stalk per serving. FODMAP Friendly gives it a “Pass” at 75 g or ¾ cup.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Low FODMAP Instant Pot Turkey Thighs on decorative plate
5 from 1 vote

Low FODMAP Instant Pot Turkey Thighs

Our Low FODMAP Instant Pot Turkey Thighs are the perfect choice if you are looking for a quick-to-make turkey main dish, and perhaps are only serving two to four people. Thighs are juicy and meaty and are the perfect cut for this dish, which does require an Instant Pot. All the flavors of Thanksgiving turkey are in this super easy recipe.

Makes: 4 Servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Author: Dédé Wilson

Ingredients:

Turkey Thighs:

  • 4 turkey thighs, bone in, skin on; about 4-pounds (1.8 kg) total
  • Kosher salt
  • Freshly ground black pepper
  • 2 tablespoons unsalted butter
  • 1 tablespoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • 1 cup (64 g) chopped scallions, green parts only
  • 1 medium carrot, trimmed, peeled and cut crosswise into coins
  • ½ medium celery stalk trimmed, chopped
  • ½ teaspoon rubbed sage
  • ½ teaspoon dried thyme
  • ¼ teaspoon dried rosemary
  • 1 ½ cups (360 ml) Low FODMAP Turkey Stock or Low FODMAP Chicken Stock, homemade or purchased
  • ½ cup (120 ml) dry white wine
  • ½ teaspoon FreeFod Garlic Replacer
  • ½ teaspoon FreeFod Onion Replacer

Gravy:

  • 2 tablespoons unsalted butter
  • 2 tablespoons low FODMAP all-purpose flour

Preparation:

  1. For The Turkey Thighs: Season both sides of the turkey thighs generously with salt and pepper.

  2. Set the Instant pot to Sauté. Add the butter and the oil and heat until the butter is melted. Add two of the turkey thighs, skin side down, and cook until the skin is nicely browned, then flip over and brown the other side. Remove these turkey thighs and set aside; repeat with the remaining turkey thighs.
  3. With the pot still set to Sauté, add the scallions, carrot, and celery. Season with salt and pepper and sauté, stirring often, until the vegetables have softened. Make sure to scrape up any browned turkey bits from the bottom of the pot. They add tons of flavor and color.
  4. Stir in the turkey stock, white wine, FreeFod Garlic Replacer and FreeFod Onion Replacer, Bring to a simmer in Cook for two minutes. Then add the turkey thighs back to the pot; you might have to nestle them in there on their sides. Lock the cover into place.
  5. Set Instant Pot on Pressure Cook High for 30 minutes with natural release. After the pressure has come down on its own, unlock lid and place turkey thighs on a plate and cover with foil to keep warm. Set a strainer over a bowl or large measuring cup and pour all liquid and vegetables through strainer.
  6. Now you have a choice: you can save the drained vegetables and serve them with your turkey (I like it this way), or you can discard. Let liquid sit for a few moments until fat separates to the top. Skim away and discard the fat.
  7. For The Gravy: Set Instant Pot to Sauté and melt butter. Whisk in flour and cook for a few moments until just beginning to take on color. Add reserved liquid slowly and whisk constantly, until you have a silky-smooth gravy. Taste and season with salt and pepper, if needed. Plate turkey thighs with gravy and enjoy!

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
Celery: Celery it has been lab tested by both Monash University and FODMAP Friendly. Monash University has lab tested celery and it is low FODMAP in 10 g amounts, which is about a quarter of an average stalk per serving. FODMAP Friendly gives it a “Pass” at 75 g or ¾ cup.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: American

Nutrition

Calories: 352kcal | Carbohydrates: 10g | Protein: 25g | Fat: 21g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 329mg | Potassium: 22mg | Fiber: 1g | Sugar: 2g | Vitamin A: 6IU | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.