Low FODMAP Stuffing with Grapes and Pecans

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This Low FODMAP Stuffing with Grapes and Pecans is a delicious FODMAP-friendly twist on the traditional dressing recipe. It is easy to make, uses just ten flavor-packed ingredients, and is great for a holiday side dish.

WHY MAKE LOW FODMAP STUFFING?

Although delicious, many traditional stuffing or dressing recipes contain high FODMAP ingredients like larger amounts of wheat bread, onion, larger amounts of celery, etc. and may not be the best option for those of us living with IBS.

This low FODMAP stuffing recipe has been designed to reduce the amount of FODMAPs without sacrificing taste. It includes some of the classic dressing flavors, like sage and rosemary, with some fun, less-traditional additions like sweet grapes and crunchy pecans. 

Did I mention this stuffing is made with only 10 ingredients (not including salt and pepper)?

Texture preferences are very subjective, but in my opinion, this stuffing is not too wet and not too dry. The inside is moist and the top gets a little bit toasted, which is my ideal stuffing texture. The grapes add a juicy burst of sweetness, and the pecans add just a hint of crunch.

I’ve also intentionally created this recipe to serve a smaller crowd. There is an option to multiply the ingredients for larger groups of people in the recipe card below. Please see the recipe card notes for more details. 

STUFFING VS. DRESSING (TECHINCAL SCHMECHNICAL)

If we want to get technical, this isn’t a true stuffing recipe. It is a dressing recipe because we are baking it separately and not stuffing it into a turkey. 

Why did I call this a stuffing then? Because that’s what I know it as. I can’t remember my family ever stuffing a turkey during the holidays, but we still called dressing, “stuffing.”

INGREDIENTS YOU’LL NEED FOR THIS LOW FODMAP STUFFING 

Here are the ingredients you’ll want to gather to make this low FODMAP stuffing recipe:

Schär Ciabatta Rolls (certified low FODMAP)

Both the regular and multigrain Schär Ciabatta Rolls have been laboratory tested for FODMAPs and certified low FODMAP by Monash University.

For this recipe, I used the regular variety. I chose to use these ciabatta rolls because I’ve been able to find them in many grocery stores (usually in the “natural,” “health,” or gluten-free foods sections) and online. So, I thought you might be able to find them, too! To get ready for this recipe, tear the unbaked rolls into bite-sized pieces.

Garlic-Infused Olive Oil

Garlic-infused olive oil is an easy way to add a little FODMAP-friendly garlic flavor. I use Fody Foods Garlic-Infused Olive Oil, which is also a certified low FODMAP product.

Leek Leaves (dark green parts only)

Leek leaves help to add FODMAP-friendly onion flavor in cooked dishes. Try to avoid the leek’s white bulb, as this part is high in FODMAPs.

In this recipe, you’ll finely chop the leek leaves, saute them for a couple of minutes to help them soften, and then add them to the mix. 

Learn more about garlic-infused oil and leek leaves in my article on Low FODMAP Garlic and Onion Substitutes.

Red Seedless Grapes

Grapes are a FODMAP-free fruit and give this stuffing a yummy burst of sweetness. When prepping the ingredients, cut the grapes into quarters so that they’re approximately the same size as or smaller than the torn ciabatta pieces.  

Fresh Italian Parsley

Finely chopped Italian (also known as flat-leaf) parsley adds a hint of freshness to this stuffing. To prep for this recipe, finely chop the parsley

Fresh Rosemary

Rosemary is a classic herb used in stuffing or dressing recipes. I recommend using fresh for this recipe.

To more easily remove the rosemary leaves from the stem, hold the top end of the stem and gently pull down against the leaves. Discard the stem, gather the leaves, and finely mince the rosemary leaves.  

Rubbed Sage

Sage is another stuffing seasoning staple. I used rubbed sage, which is lighter and fluffier compared to ground sage. Ground sage is more concentrated. So, if that’s what you have, you may want to use less than the amount called for in this recipe.

Salt and Pepper

The amount of salt added will depend on your taste preferences and on how much salt is already in the chicken broth you are using. I tried several iterations of this recipe and personally liked ¼ teaspoon salt and ⅛ teaspoon black pepper the best. 

(Personal Note: I get hives (non-FODMAP-related) from too much black pepper. So, I tend to err on the conservative side when using black pepper. If you like more black pepper, please feel free to try adding more).

Egg

One large egg helps to bind everything together. 

Low FODMAP Chicken Broth

Broth helps to keep the stuffing moist. I used Fody Foods Low FODMAP Chicken Soup Base for this recipe. When gathering my ingredients, I microwave 1 cup of water until hot and then mix in about 1 teaspoon chicken soup base. You could also use low FODMAP vegetable broth or make your own Low FODMAP Chicken Broth. 

Chopped Pecans

Finely chopped pecans give this stuffing a little bit of crunch. Pecans, like many other nuts, have a FODMAP limit. Still, this recipe uses well less than the recommended amount per serving. To prep for this recipe, I like to chop pecan halves or chopped pecans into smaller, finely chopped pieces for sprinkling on top of the stuffing. 

If you’d like to learn more about the specific FODMAP serving size of pecans and other foods, I invite you to check out the Monash FODMAP phone app. 

LET’S MAKE LOW FODMAP STUFFING WITH GRAPES AND PECANS

Gather and prep your ingredients. Doing this before you start cooking may lead to a more enjoyable cooking experience. 🙂

Preheat oven to 350°F. Grease an 8” x 8” baking dish with butter or nonstick cooking spray and set aside.

toasting torn pieces of low FODMAP ciabatta rolls

Toast the ciabatta. Spread torn ciabatta pieces in an even layer on a rimmed baking sheet. Bake for 10 minutes to slightly toast the bread and remove some of the moisture.

sauteing leek leaves

Saute the leek leaves. Heat a medium skillet over medium heat. Add the olive oil and leek leaves (dark green parts only) and saute until the leeks are bright green, fragrant, and soft, about 2-3 minutes. 

mixing main stuffing ingredients

Mix the main ingredients. Place the torn bread pieces, sauteed leeks, grape pieces, parsley, rosemary, sage, salt, and pepper into a large mixing bowl. Stir to mix.

whisking wet ingredients

Whisk the wet ingredients. In a medium mixing bowl, beat the egg and then slowly whisk in the chicken broth until combined. 

mixing wet and dry ingredients

Combine and let sit. Pour the liquid over the bread cube mixture and stir. Let the stuffing sit for 5 minutes to allow the bread to soak up some of the liquid.

topping stuffing with pecans

Transfer and add pecans. Stir and transfer the mixture to the prepared baking dish. Top with chopped pecans. 

Bake. Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for 10 minutes more or until the top starts to turn golden brown. Serve warm. 

Print

Low FODMAP Stuffing with Grapes and Pecans


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 15 mins
  • Cook Time: 55 mins
  • Total Time: 1 hour 20 minutes
  • Yield: 6

Description

This low FODMAP Stuffing with Grapes and Pecans is a delicious FODMAP-friendly twist on the traditional dressing recipe. It is easy to make, uses just ten flavor-packed ingredients, and is great for a holiday side dish. 


Ingredients

  • 4 regular Schär Ciabatta Rolls, torn into bite-sized pieces (about 4 cups)
  • 1 tablespoon garlic-infused olive oil
  • ⅓ cup (29 grams) finely chopped leek leaves, dark green parts only
  • 1 cup quartered red seedless grapes
  • 2 tablespoons finely chopped fresh Italian parsley
  • 1 teaspoon finely minced fresh rosemary
  • 1 teaspoon rubbed sage
  • Salt and black pepper (I used ¼ teaspoon salt & ⅛ teaspoon pepper)
  • 1 large egg
  • 1 cup low FODMAP chicken broth
  • ¼ cup (27 grams) finely chopped pecans

Instructions

  1. Preheat oven to 350°F. Grease an 8” x 8” baking dish with butter or nonstick cooking spray and set aside.
  2. Spread torn ciabatta pieces in an even layer on a rimmed baking sheet. Bake for 10 minutes to slightly toast the bread and remove some of the moisture.
  3. Heat a medium skillet over medium heat. Add olive oil and leek leaves (dark green parts only) and saute until the leeks are bright green, fragrant, and soft, about 2-3 minutes. 
  4. Place the torn bread pieces, sauteed leeks, grape pieces, parsley, rosemary, sage, salt, and pepper into a large mixing bowl. Stir to mix.
  5. In a medium mixing bowl, beat the egg and then slowly whisk in the chicken broth until combined. 
  6. Pour the liquid over the bread cube mixture and stir. Let the stuffing sit for 5 minutes to allow the bread to soak up the liquid.
  7. Stir and transfer the mixture to the prepared baking dish. Top with chopped pecans. 
  8. Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for 10 minutes more or until the top starts to turn golden brown and your desired crispiness is achieved. Serve warm. 

Notes

Serving Size: Based on ingredients, a fourth of this recipe (about 3/4 cup) should be low in FODMAPs and tolerated by most with IBS. However, I have set the serving size a little smaller at one-sixth of the recipe as this may be part of a holiday meal with lots of other yummy food to enjoy. 🙂

Schär Ciabatta RollsThese rolls have been laboratory tested for FODMAPs and certified low FODMAP by Monash University. I used the regular variety (the multigrain variety is also low FODMAP) and have found them in many grocery stores, usually in the “health,” “natural,” or gluten-free foods section.

Broth: I microwaved 1 cup water until hot and then stirred in 1 teaspoon Fody Foods Low FODMAP Chicken Soup Base until dissolved. Then, I slowly whisked the warm chicken broth into the beaten egg to help prevent the egg from “cooking”. 

Larger Crowd? This recipe can be doubled or tripled. Click the 2x or 3x button at the top of the recipe to multiply ingredients. 

Ingredients: This recipe uses low FODMAP amounts of each ingredient. If you’d like to learn more about the specific FODMAP serving sizes of these foods, I invite to check out the Monash University FODMAP phone app. 

  • Category: Side Dish
  • Method: Bake
  • Cuisine: American

Keywords: Thanksgiving, bread, side, gluten-free, holidays

The post Low FODMAP Stuffing with Grapes and Pecans appeared first on FUN WITHOUT FODMAPS.


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