This creamy low FODMAP mushroom sauce is a delicious addition to your dinner table, perfect for pasta or as a complement to meat dishes.
Made with oyster mushrooms, lactose-free butter, and gluten-free flour, it caters to those with dietary restrictions while still delivering a rich and flavorful experience.
The sauce is simple to prepare and uses just a handful of ingredients, making it a quick and easy option for busy weeknights. Whether you’re hosting guests or cooking for yourself, this recipe is sure to impress. Its smooth texture and savory taste will have everyone asking for seconds.
Equipment
- Scale or measuring cups
- Measuring spoons
- Medium pan
Ingredients
- 1 pack (130 g) oyster mushrooms
- 1 1/4 tbsp (17 g) lactose-free unsalted butter
- 2 1/2 tbsp (17 g) gluten-free flour
- 1/2 cup (125 ml) stock (make it yourself or use a low FODMAP stock cube)
- 6 tbsp (85 ml) lactose-free heavy whipping cream
- 1/4 tsp salt
- pepper to taste
Instructions
- Rinse the mushrooms and drain them well.
- Heat the butter in a pan.
- Cut the mushrooms and add them to the butter and fry them for a few minutes.
- Lower the heat and add the flour while you stir.
- Stir the flour through the mushrooms.
- Slowly pour the stock into the pan while you keep stirring continuously.
- Leave the sauce to simmer until it reaches your desired thickness. Stir regularly to avoid the sauce from getting lumpy.
- Finally stir the whipping cream into the sauce and heat for a few more minutes.
- Season with pepper and salt.
Great as a pasta sauce or a sauce for meat dishes.
Low FODMAP Portion With a Video
Oyster mushrooms are naturally low FODMAP. According to the Monash University app, the recommended serving is 75g of oyster mushrooms at once.
This means you can safely consume half of this recipe’s yield in one serving.
Here’s my video in which I talk about the low FODMAP portions of various kinds of mushrooms:
Conclusion
This low FODMAP mushroom cream sauce is not just versatile but also a crowd-pleaser for those with dietary sensitivities. Its creamy texture and balanced flavors pair beautifully with a variety of dishes, ensuring it becomes a staple in your kitchen. With just a few tweaks and personalization, you can adapt the recipe to suit your preferences perfectly. Keep track of your adjustments and enjoy experimenting to refine the sauce further. Whether you’re making it for a special occasion or a casual meal, this recipe is bound to become one of your favorites. Enjoy every bite!