There are plenty of recipes for stuffing around, I know. I did debate whether to try adding to the pile. After some googling, however, I noticed that there was a lack of recipes that fitted my need for a low FODMAP stuffing that’s also vegan and gluten free. Plenty of vegan, plenty of gluten free, but none that fit the triad of dietary niches to which I wanted to adhere.
I’ve unpacked each element a little further down in the post, but it is worth mentioning that although I’ve designed this a standalone FODMAP friendly, gluten free vegan stuffing, you can do with it as you see fit. I wouldn’t actually have any idea how to incorporate it into a meat dish (hello long term vegetarian) but you who do, you do you.
Low FODMAP stuffing that’s vegan and gluten free
Let’s unpack a little, starting with FODMAP. Stuffing generally tends to be flavoured with onion, garlic and broth. Lots of recipes also call for dried cranberries and apple. This version uses fennel (or leek greens) and carrot as the aromatic base, followed by a combination of Massel vegetable stock cubes and miso paste.
Massel cubes specifically are verified as FODMAP friendly by Monash, the creators of FODMAP. They contain no onion or garlic, are vegan, and certified ‘IBS friendly’. I am generally not a stock cube person, but the sort of flavour they add to the stuffing in this case is vital. I haven’t tried the recipe without the stock cubes, and I recommend you don’t either.
As an added bonus, Massell make FODMAP friendly vegan stock cubes that are chicken or beef flavoured. This really helps add an extra layer of flavour to this FODMAP friendly vegan stuffing.
Miso paste adds an umami kick to the recipe in addition to a virtuous adjective for the name. A win win, no?
Apples! Let’s chat apples. I have tried the recipe both with and without a FODMAP friendly dose of apple (25g per person.) I myself am pretty partial to post apple bloat, but I do think they add a flavour dimension to the stuffing, if you’re so inclined. Remember, this stuffing serves 6-8 as a side, so the amount of apple per person is well within a friendly limit.
How to make stuffing gluten free
Using a loaf of good quality gluten free bread is the best way to make this recipe as easy and quick as can be. Choose a good quality gluten free loaf, because an average one will turn to mush.
If in doubt, toast your bread chunks in a hot pan until crispy before using. On the note of doubt, pay attention to how quickly your bread soaks up the flavoured liquid. If it soaks up immediately, add the higher amount of liquid. Gluten free bread varieties, and the flours they use, vary hugely.
If you’re cooking for someone who is gluten free, make sure you check that your stock cubes are. Massel is certified gluten free, but other brands across the world may not be.
One last thing: I don’t recommend using either of my cassava flour grain free breads here. The bread becomes quite gummy when the extra liquid is added.
Here are some of my gluten free bread recipes, if you’d like to make your own bread:
- White bread sourdough
- Enriched sorghum loaf from Intolerance Friendly Kitchen (not vegan)
How to make low FODMAP stuffing vegan
I’m not vegan, but I’m of the opinion that there are enough non-vegan foods on the table at family celebrations. A lot of stuffing recipes use sausage, which I decided not to do. You could experiment with adding my vegetarian/vegan sausages. However, some also use butter, which I decided to omit. I think the dish is flavourful enough thanks to the stock, miso, aromats and sage. The richness of butter, in my opinion, is barely missed. Plus, what better time than a family celebration to start converting people to vegetarianism or veganism? Just kidding. Kind of.
If you are indeed using this stuffing to stuff something, feel free to use butter in place of olive oil, if you like.
If you don’t need this low FODMAP stuffing to be vegan
Use butter instead of oil, if you like. Personally, I prefer the oil version but it’s up to you what you prefer.
You can use a low FODMAP chicken stock in place of the vegetable stock.
If you have a brand of onion and garlic free sausages that you like, feel free to add those in. I would recommend cooking the sausages first, using the stirring spoon to chop them into small pieces as they cook, and then removing them from the pan to cook the vegetables. Add them back in with the bread chunks.
You can add an egg or two to bind the stuffing together. Depending on how much liquid you add, I find it doesn’t really need eggs, but if you enjoy the richness, that’s an option too.
More festive low FODMAP recipes
- Fruitless, gluten free Christmas pudding
- Gluten free fruit free mince pies
- Lactose free, gluten free Tiramisu
- Quick and easy vegan, gluten free gravy
- Garlic infused chilli oil potatoes with zingy yoghurt and herb salsa
FODMAP friendly, gluten free vegan stuffing
- 1 X 28cm (1.6L) baking dish
- American conversion – 11 inches (6.76 cup) baking dish
- 4 tbsp (80ml) olive oil
- 200g fennel or leek greens, finely chopped (1 medium bulb or 1 large leek green)
- 250g carrot, finely chopped (2 large carrots, roughly)
- 20g sage, finely chopped (1 bunch or 2 small packs)
- 2 (10g) Massel vegetable stock cubes (or other FODMAP friendly vegan brand)
- 1 tbsp nutritional yeast
- 2 tsp miso paste (ensure it’s gluten free)
- 1 1/2 – 2 cups (375ml-500ml) boiling water (gluten free bread dependent)
- 400g day old gluten free bread, torn into pieces (1 loaf)
- 100g apple, finely chopped (see notes)
- pinch ground nutmeg and clove
- pinch dried thyme and sage
- Rosemary, finely chopped
- 1/2 bunch spring onion greens, chopped
- Preheat the oven to 200C/400F.
- Add the olive oil to a nonstick wok or extra large pan (you need space to add your bread cubes) over a medium high heat. Once warm, add the finely chopped fennel, carrot and sage and cook until the vegetables start to lose their form.
- After about 10-15 minutes, the vegetables should be caramelised and small. They should have a golden brown colour. Once they do, boil the kettle.
- Pour the boiling water over the stock cubes miso paste and nutritional yeast in a small bowl. Set aside to dissolve.
- If you’re using it, add the finely chopped apple, and cook for a couple of minutes to combine. Next, pour over the liquid mixture, scraping all the leftover flavouring into the pan.
- Cook the liquid down for 3-5 minutes over a gentle heat, before adding the bread chunks. Cook just until all the bread is moist and covered in flavours.
- Transfer the mixture to a baking pan, and cook for 20-30 minutes, or until golden.
- Apple is low FODMAP in 25g servings per person, and this recipe contains 100g apple (which is optional).
- I used to use fennel for this recipe, but now I prefer to use leek greens and some spring onion greens. I find these add more flavour, but the choice is yours. If you use leek greens, make sure you wash them incredibly well. Dirt sticks within the leaves, right into the core.
- Massell stock cubes are 5g each. If you substitute stock powder, use 10g.
- Different breads weigh different amounts. A sourdough or a grain free bread will weigh more than a light and fluffy loaf from the store. The weight is just an indicator – use the whole loaf.