Close up of low fodmap stuffing on a counter top

Low Fodmap Stuffing with Wild Rice, Sausage and Chestnut

Nothing says Happy Thanksgiving or Merry Christmas like a warm, savory stuffing dish. I don’t know about you but stuffing is my FAVORITE part of a holiday meal. This low fodmap stuffing with wild rice, sausage and water chestnut is no different.

More often than not, my Thanksgiving dinner plate consists largely of stuffing and a small amount of mashed potatoes and green bean casserole. Even as a Registered Dietitian, I have absolutely no shame in this. And neither should you!

But what to do this holiday season if you’re following the low fodmap diet? Aren’t traditional stuffing recipes loaded with high fodmap ingredients? 

They can be. But I’ve converted this family favorite into a delicious low fodmap stuffing recipe and let me tell you, it is no less yummy.  

This recipe is unique in that it calls for wild rice. An odd addition to a stuffing recipe you say? If I hadn’t grown up on stuffing very similar to this, I may think so too. But trust me, it is SO good. 

Close up of wild rice for low fodmap stuffing recipe

The wild rice adds the perfect rustic, woodsiness. The water chestnuts add the perfect crunch. The sausage adds the perfect savory richness. Are you getting the trend? PERFECT. 

One quick note before we go on, this recipe calls for COOKED wild rice. So make sure you do that ahead of time, or plan for enough time to cook the rice within your prep time. This has gotten me a time or two when I’ve forgotten to cook it ahead of time!

Without further ado, let’s get in to some quick points about a few of the ingredients. 

Croutons and Bread

This recipe calls for both croutons and bread. The mix of the two creates a stuffing with the perfect consistency. 

I personally don’t like a stuffing that’s on the dry side and completely falls apart when you dig into it. On the other hand, stuffing shouldn’t bounce off the wall either. A happy medium is appreciated. 

You can certainly look for a store bought crouton that is low fodmap – you would need to make sure it is made from gluten-free bread and does not contain any other fodmap ingredients like garlic or onion powder. 

Unfortunately, this can be hard to find. Sometimes it’s easier to quickly make your own and I’ve walked you through how to do that below: 

To Make Your Own Croutons

  • Bread as listed below
  • 2 tbsp garlic or shallot oil (or regular)
  • 1/4-1/2 tsp salt depending on your preferences
  • Sprinkle of black pepper
  • Sprinkle of herbs – optional
Unbaked croutons on baking sheet for low fodmap stuffing.

First, cube your bread into whatever size you like – I usually do 1/2 to 1 inch cubes. Then, in a large bowl, toss with a generous drizzle of either regular olive oil or garlic infused olive oil – you could use shallot oil too! 

Sprinkle the bread cubes with a bit of salt and black pepper if you like. If you used regular oil, you could sprinkle some herbs of choice on top at this point for a bit more flavor as well. 

Fresh herbs are often the most flavorful but dried will do also. Thyme, sage or rosemary work really well but this is completely optional!

Spread the bread chunks in a single layer onto a large baking tray with parchment paper. Bake at 375 degrees until crispy and golden brown, turning once. 

Baking time will be slightly different based on how large your bread cubes are so watch them fairly closely. Mine typically take about 15-20 minutes. 

Golden brown baked croutons fresh out of the oven for low fodmap stuffing

Alternately, you could use sourdough bread for this recipe but because it’s a fairly bread heavy dish, you may end up consuming more than the recommended amount of sourdough.

Beyond that, different sourdough breads may contain different levels of fructan so this would be a factor as well regarding tolerance if you are sensitive to fructans.

That said, if you know that you do not react to a specific sourdough brand, go for it! 

Mushrooms

Don’t be scared away! Yes most mushrooms are high in mannitol. But, according to the Monash fodmap app, canned and drained white button mushrooms have been tested to be low fodmap in 6 pieces.

If you mix it well, there should be less than that per serving size for this stuffing. 

Unbaked stuffing mixture in a large stainless steel bowl for low fodmap stuffing.

Water Chestnuts

Canned and drained water chestnuts have been tested by Monash University and are low fodmap in 1/2 cup serving. There is far less than that per serving in this recipe so no worries!

Celery

According to the Monash fodmap app, celery is low fodmap in 1/4 stalk so the amount that is in this recipe per serving listed should be just fine. 

Pork Sausage

Sausage meat can be a bit tricky when it comes to fodmaps. You want to make sure that there is no garlic, onion or gluten added to the sausage you buy.

There may be some broth added to some sausages but as long as this is further down on the ingredient list (which means there is less in the product than the other ingredients), there should not be enough to be an issue – even if it does contain a small amount of garlic or onion.

Remember that fodmaps are often very portion specific so the amount of garlic or onion in a broth that may be in a sausage – and the amount of sausage that is in a serving that you consume, will likely not be an issue. 

Low Fodmap Stuffing with Wild Rice, Sausage and Chestnut

This is a low fodmap twist on a holiday family favorite! Earthy and aromatic, the combination of the wild rice, sausage and water chestnut is sure to be a crowd pleaser. Even for those not following the low fodmap diet, this recipe will become a regular tradition guaranteed!
Prep Time 1 hour
Cook Time 50 minutes
Total Time 1 hour 50 minutes
Course Side Dish
Servings 12

Ingredients
  

  • 1 cup wild rice, COOKED
  • 3.5 cup low fodmap croutons gluten free and free of other fodmaps such as garlic and onion
  • 5 cup low fodmap bread, cubed
  • 4 tbsp garlic or shallot infused olive oil you could use regular olive oil if you don't have infused oil
  • .75 lb pork sausage
  • 1.25 stick butter
  • 3 stalks celery
  • 1 8oz can water chestnuts, drained and chopped
  • 1 6.5oz can mushrooms, drained
  • 2 each beaten eggs
  • 3 cup low fodmap chicken broth or vegetable stock free of garlic and onion like Fody chicken soup base which you would, of course, add to water to make a broth
  • 2 tbsp poultry seasoning

Instructions
 

  • First, make sure your rice is COOKED.
  • Preheat oven to 350 degrees.
  • Grease a 9×13 pan with cooking spray, set aside.
  • In a large skillet, heat olive oil over medium/medium-high heat. 
  • Brown sausage, breaking up with wooden spoon. When browned through, remove from pan and set aside.
  • While the sausage is browning, chop the celery.
  • In the same pan you cooked the sausage in, melt 1/2 the stick of butter over medium heat. Make sure to scrape up all the brown bits of sausage left on the bottom of the pan. This will ensure they do not burn and also give some rich flavor to the dish. 
  • Once the butter is melted, add the celery to the pan and cook until softened.
  • In a small bowl, melt the other half of the butter stick.
  • Add everything together in a large mixing bowl and mix. Do not over-mix as this will break up the bread too much and turn out more like bread pudding. Do, however, make sure that everything is combined well.
  • The mixture should look fairly wet at this point, you may need to add a touch more broth if it seems too dry.
  • Pour stuffing mixture into the greased baking dish and bake, uncovered, for around 40-50 minutes until the stuffing is a bit crusty on top, golden brown and the sides are bubbling.

Also, if you’re wondering what to do with all those holiday leftovers, check out my Low Fodmap Turkey Wild Rice Soup recipe!