Is Turkey Low FODMAP?

Following a low-FODMAP diet is one of the best lifestyle changes you can make to alleviate symptoms of Irritable Bowel Syndrome (IBS). Though not a diet that requires you to count calories or track your macronutrient intake, the low-FODMAP diet does involve some restriction. Specifically, limiting your intake of FODMAPs— fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

High-FODMAP foods like onions, apples, legumes, and dairy are difficult to digest and frequently cause IBS symptoms like bloating, flatulence, and diarrhea. Even some low-FODMAP foods can be problematic in large quantities, so it’s important to know which foods are safe and which to avoid. Fortunately, with the upcoming holiday, turkey is not just a low-FODMAP food—it doesn’t contain FODMAPs at all!

Turkey is a No-FODMAP Food

Meats and poultry like turkey are proteins. While they contain some fat, they’re free from carbohydrates which means they don’t contain FODMAPs. Depending on how it’s prepared, turkey can be an excellent addition to the low-FODMAP diet, especially as a lean, lower-calorie alternative to red meat.

Per 100 grams (about 3.5 ounces), roasted turkey breast contains just under 150 calories. A serving this size provides about 30 grams of protein with just 2 grams of fat and zero carbohydrate. In terms of micronutrients, turkey provides significant amounts of vitamin B6, iron, cobalamin, magnesium, and calcium. It’s also rich in potassium.

How to Include Turkey in a Low-FODMAP Diet

Though turkey itself is free from FODMAPs, it is often prepared with high-FODMAP foods. Many recipes for roasted turkey, for example, include onions and garlic. Plain smoked or roasted turkey breast is safe to enjoy freely on a low-FODMAP diet. You can easily incorporate it into diet in a variety of ways, provided you’re mindful of the risk of FODMAPs in other ingredients.

Here are a few simple ways to enjoy turkey as part of a low-FODMAP diet:

• Layer slices of turkey breast between pieces of gluten-free bread and top with your favorite low-FODMAP veggies for a healthy sandwich.
• Chop up cooked turkey breast along with lettuce, bell peppers, celery, and tomato to make a cobb-style salad and dress with fresh lemon juice and olive oil.
• Whip up a protein-rich breakfast bake using sliced turkey or chopped turkey breast, eggs, and low-FODMAP cheese like parmesan or shredded mozzarella.
• Swap turkey for chicken in your favorite chicken-based pasta dishes (with gluten-free pasta, of course).
• Saute ground turkey with your favorite Southwest seasonings and build a taco salad with your favorite low-FODMAP taco toppings.
• Fry up some shredded potatoes and diced bell pepper in garlic-infused olive oil then add cooked turkey and cook until crispy for a tasty breakfast hash.
• Shape seasoned ground turkey into patties and grill to your liking then serve on toasted gluten-free hamburger buns with your favorite burger toppings.

Because turkey is a FODMAP-free food, you don’t have to worry about limiting your servings. Balance is important in any diet, however, so be sure to include a variety of low-FODMAP vegetables, fruits, and other nutrient-rich foods in your daily diet.

3 Low-FODMAP Recipes Featuring Turkey

Not only is turkey a low-FODMAP food, but it’s packed with healthy protein while remaining moderate in fat and calories. Whether you’re looking for a tasty sandwich filling or a low-fat alternative to red meat, turkey is a great option to consider. Here are a few recipes to highlight just how versatile this food is.

1. Turkey Pot Pie

Servings: 6-8

Crust Ingredients:

• 2 large eggs
• 1/3 cup cold water
• ½ teaspoon distilled white vinegar
• 2 ½ cups Schär Mix It! Universal
• ½ teaspoon xanthan gum
• ½ teaspoon salt
• 1 cup cold butter, chopped

Pot Pie Ingredients:

• 1 egg, whisked
• 1 tablespoon water
• ¼ cup garlic-infused olive oil
• ¼ cup Schär Mix It! Universal
• ½ teaspoon poultry seasoning
• ¼ teaspoon dried thyme
• Salt and pepper
• 1 cup chicken broth
• 2/3 cup lactose-free milk
• 2 cups cooked turkey breast, chopped
• 1 medium potato, boiled and chopped
• 1 ½ cups frozen veggies

Instructions:

1. Whisk together the eggs, water, and vinegar in a small mixing bowl.
2. In the bowl of a stand mixer, combine the all-purpose flour blend, xanthan gum, and salt.
3. Beat on low speed using the paddle attachment until just combined.
4. Add the butter and beat on low speed until it forms a crumbled mixture.
5. While slowly beating, drizzle in the wet ingredients until it comes together in a dough.
6. Turn the dough out onto a floured surface and divide it in half.
7. Roll the two pieces into circles about ¼-inch thick and set aside.
8. Preheat the oven to 400°F.
9. Whisk the egg with a tablespoon of water in a small bowl and set aside.
10. Heat the oil in a saucepan on medium-low heat then stir in the all-purpose flour blend, poultry seasoning, and thyme.
11. Season with salt and pepper then cook for 2 minutes, stirring occasionally.
12. Whisk in the chicken broth and milk until well combined.
13. Bring to a boil on medium heat then remove from heat and stir in the turkey, potatoes, and vegetables.
14. Line a 9-inch pie plate with one of the dough circles and pour in the turkey filling.
15. Brush the edges of the crust with the egg wash and top with the second crust.
16. Pinch the edges of the crust together, cut a few slits in the top, and brush with egg wash.
17. Bake for 35 to 40 minutes until the crust is browned and the filling bubbling.
18. Cool for 10 to 15 minutes before serving.

2. Creamy Turkey Pasta

Servings: 6

Ingredients:

• 1 box Schär Gluten-Free Penne
• 1 pound boneless turkey breast
• ½ teaspoon smoked paprika
• Salt and pepper
• ½ cup Schär Mix It! Universal
• 2 tablespoons garlic-infused olive oil
• 2 tablespoons butter
• 1 ¼ cup homemade chicken broth
• 1/4 cup heavy cream
• 1 teaspoon dried Italian seasoning (make sure it doesn’t contain high FODMAP ingredients like onion or garlic powder)
• 1/3 cup grated parmesan cheese

Instructions:

1. Bring a large pot of salted water to boil and add the pasta.
2. Cook the pasta to al dente, about 6-8 minutes, then drain and toss with a splash of olive oil.
3. Cut the turkey breast into large chunks then season with paprika, salt, and pepper.
4. Dredge the turkey breast pieces in the all-purpose flour blend, shaking to remove the excess.
5. Heat the garlic-infused olive oil and butter in a heavy pan over medium-high heat.
6. Add the turkey breast pieces and cook for 2-3 minutes until browned.
7. Flip the turkey and cook until no longer pink. Transfer to a plate and keep warm.
8. Drizzle the chicken broth into the pan, scraping up any browned bits as you go.
9. Add the heavy cream and Italian seasoning.
10. Stir well and bring to a simmer then stir in the parmesan cheese.
11. Simmer until it starts to thicken then adjust seasoning to taste.
12. Add the cooked turkey and pasta, stirring to coat with sauce, then serve hot.

3. Classic Turkey Club Sandwich

Servings: 1

Ingredients:

• 3 slices Schär Deli Style Seeded Bread
• 1-2 tablespoons mayonnaise
• 2 pieces green leaf lettuce
• 2 slices fresh tomato
• 2 slices Monterey Jack cheese
• 6 slices roasted turkey breast
• 4 slices cooked bacon

Instructions:

1. Toast the bread slices then lay them out side by side.
2. Spread the mayonnaise on the toasted slices of bread.
3. On one slice of bread, stack lettuce, tomato, cheese, turkey, and bacon.
4. Place a second slice of bread on top and repeat the layered ingredients.
5. Add the final piece of bread and cut in half to serve.

Enjoy turkey anywhere you would use chicken, swapping in smoked sliced turkey breast or even whole boneless turkey breast in your favorite recipes. Ground turkey also makes a wonderful substitute for high-fat beef in classic recipes like burgers, meatloaf, and tacos.