Recipes | Appetizers

Low FODMAP Mussels with Tomatoes & White Wine with Garlic Toasts


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Mussels with Tomatoes & White Wine

Mussels are so easy to make; you can get this bistro style dish on the table in less than 30 minutes and it is elegant enough for guests. Our low FODMAP Mussels with Tomatoes & White Wine with Garlic Toasts is one of those dishes that looks much more difficult to make than it actually is.

Serve this in smaller portions for a first course or larger portions as a main dish. Either way do not overlook the bread as a mere garnish.

The Garlic Toasts are an integral part of the experience of this dish. You use the bread to soak up all the herb-infused tomato and wine based broth – trust us, no one will know this is low FODMAP.

Mussels with Tomatoes & White Wine with Garlic Toasts in a white bowl

Yes, You Can Make Garlic Toast!

Hopefully you know by now that even if you are sensitive to fructans, the FODMAP in garlic, that you can get garlicky flavor into your food quite easily with a properly infused garlic oil.

Fructans are not oil soluble, which means that when fresh garlic is soaked in oil with nothing else present and then the garlic solids are removed, you are left with garlic flavored oil, which is what we use to make our Garlic Toasts in this dish.

If you are buying garlic oil, read labels! Call manufacturers and ask questions! You want a garlic oil that is preferably made from a true infusion process, whereby real garlic is marinated in the oil and them removed and/or you buy oils, such as FODY Garlic-Infused Olive Oil.

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Mussels with Tomatoes & White Wine with Garlic Toasts in a white bowl
3.84 from 6 votes

Mussels with Tomatoes & White Wine with Garlic Toasts

These Mussels with Tomatoes & White Wine with Garlic Toasts are super quick and easy to make but fancy enough for any guests - FODMAPers or not!

Makes: 4 Servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Author: Dédé Wilson


Garlic Toasts:

  • 1 Udi’s Gluten Free French Baguette or equivalent low FODMAP baguette, defrosted
  • 2 tablespoons Garlic-Infused Oil, made with olive oil or purchased equivalent


  • 2 pounds (910 g) fresh mussels
  • 2 tablespoons Garlic-Infused Oil, made with olive oil or purchased equivalent
  • 3/4 cup (28 g) roughly chopped scallions, green parts only
  • 4 sprigs fresh thyme or 1 tablespoon finely shredded fresh basil
  • 1, 14.5 ounce (415 g) can crushed tomatoes or diced tomatoes in purée
  • 1/2 cup (120 ml) dry white wine
  • 1/8 teaspoon kosher salt
  • Freshly ground black pepper
  • 1/4 cup (8 g) finely chopped flat leaf parsley


  1. For the Toasts: Position rack 4-inches (10 cm) away from broiler. Preheat broiler to high. Have a rimmed sheet pan ready.
  2. Slice the baguette into 3/4-inch (2 cm) rounds on a slight diagonal. Place sliced bread evenly spaced on sheet pan. Drizzle oil evenly over the bread; you may also use a pastry brush to brush it on.
  3. Broil for about 1 to 2 minutes or until beginning to lightly brown. Flip all the bread pieces over and toast the other side for about 1 more minute. Do not over toast; you want a little bit of chewiness left to the bread. Remove from oven and set aside while you make mussels, or multi-task if you like!
  4. For the Mussels: Wash the mussels and give each one a firm tap. Discard any that are open or that do not snap shut.
  5. Pour oil into a large 5-quart (4.7 L) pot and set over medium heat until shimmering. Add scallions and sauté, stirring occasionally for about 3 minutes or until softened but do not let them brown. Add herbs of choice and sauté for about 30 seconds to flavor the oil. Stir in tomatoes and wine, adjust heat if needed, and bring to a vigorous simmer.
  6. Add mussels, cover, and cook until mussels open, about 3 to 6 minutes. Just cook until they all open and discard any that do not. Use a large spoon to turn the mussels over in the sauce to become well coated.
  7. Scoop mussels and sauce into bowls, sprinkle with parsley and serve immediately with Garlic Toasts. Dip the crunchy bread down into the sauce to sop it up. We like to serve this dish with soup spoons but we end up using our hands too so offer lots of napkins.


If You Can Tolerate

  • Fructans: This dish is fabulous with a good hit of garlic. If you have passed the garlic fructan Challenge, use a raw garlic clove to rub on the toasted bread rounds for potent garlic flavor. You may also add 2 minced garlic cloves to the pot along with the scallions, if you know you can tolerate it.
  • If you have passed the wheat fructan Challenge you may use French bread made with wheat flour, taking care that it does not contain any other FODMAPs (which a traditional baguette should not, anyway).


Course: Appetizer, Dinner
Cuisine: French


Calories: 326kcal | Carbohydrates: 20g | Protein: 16g | Fat: 16g | Sodium: 74mg | Potassium: 21mg | Sugar: 1g | Calcium: 3mg | Iron: 0.1mg

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.

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