Low FODMAP White Gravy
Low FODMAP White Gravy is easy to make and perfect over biscuits, chicken fried steak, or anytime you want a creamy white sauce.
Low FODMAP Serving Size: Makes about 2 cups (480 ml); 6 servings; 1/3 cup (75 ml) per serving
Ingredients:
- ¼ cup (57 g; 1/2 stick) unsalted butter, cut into pieces
- 1/4 cup low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 2 cups lactose-free whole milk, at room temperature
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon freshly ground black pepper, or to taste
Preparation:
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Melt the butter in a medium saucepan over low-medium heat. Whisk in the flour, whisking constantly, until the mixture becomes frothy, gives off a toasty aroma and has turned golden brown, about 2 to 3 minutes.
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Slowly add the milk, a little at a time, whisking constantly. The mixture might seize up and clump, but it will smooth out once all the milk is added. Whisk in the suggested amounts of salt and pepper; continue to cook and whisk until mixture is thick, yet pourable, and satiny smooth, about 3 minutes. Taste and adjust seasoning as desired. Gravy is ready to use.
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Refrigerate the gravy for up to 3 days in an airtight container. It will thicken, and then thin out again upon reheating. You can freeze for up to month, but it might separate and need to be whisked vigorously once defrosted, or use an immersion blender.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• 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.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.