Low FODMAP Gravy

Low FODMAP Gravy
Prep time
Cook time
Total time
Usually gravy is made with the drippings of roast meat, but it's possible to make meat flavoured gravy with stock cubes. In Australia Massel 7's stock cubes are considered low FODMAP
Recipe type: Sauce
Cuisine: Gravy sauce without meat drippings
Serves: 4
  • 2 cups hot water
  • 2 low FODMAP stock cubes (Massel 7's has beef, chicken and vegetable stock cubes)
  • 30 grams (1 oz) butter
  • 2 tablespoons plain rice flour or other low FODMAP flour
  • 1 tablespoon tamari sauce (similar to soy sauce)
  • ½ teaspoon thyme (chop very fine if fresh)
  1. Make the broth by adding 2 stock cubes to two cups of hot water
  2. Mix well to dissolve the stock cubes
  3. In a small/medium pan melt the better
  4. Stir the flour gradually into the butter and mix well
  5. Add the hot broth gradually and stir constantly to remove lumps
  6. Heat to boiling point then reduce the heat slightly while keeping the mixture bubbling
  7. Keep on stirring until it thickens to your favourite gravy consistency
  8. Stir in tamari sauce
  9. Add the thyme
  10. Taste for flavour (you can also add a bit more tamari and thyme if you like it stronger in taste)
  11. Serve hot on your roast meat, vegetables, mash potatoes


About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.

1 comment on “Low FODMAP Gravy

  1. I have recently received this email from a lovely follower, who tried this gravy recipe:
    “Great website, very helpful and informative! This evening I decided to give your low FODMAP gravy recipe a try and I must say, it far succeeded my expectations. Previously I have shied away from using butter in quantities larger than, say, half a tablespoon as I was worried that the fat content would cause me grief. Obviously we know that two tablespoons of butter are considered a low FODMAP serving size for most people on the diet, so I figured I’d persevere with your method and that I’d probably be okay provided I didn’t include anything else overly high in fat in the same meal. I halved the quantities for all the ingredients in your recipe anyway, as I’m the only person in our family who follows a low FODMAP diet so only needed to make half a jug full.

    It was absolutely sublime, probably one of the best low FODMAP gravies I’ve ever tasted! So, thank you for sharing it.
    Keep up the good work!
    Best regards,


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