Low FODMAP Cranberry Sauce Recipe

This tart, jammy Low FODMAP Cranberry Sauce is made with fresh cranberries, orange zest, and maple syrup, and is ready in just 15 minutes. The berries burst and release their natural pectin to create a perfectly thick texture without high-FODMAP sweeteners. I love knowing I can enjoy a holiday classic without worrying about digestion later.

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Why This Classic Works

Most store-bought versions of this dish rely on high fructose corn syrup, which is a major trigger for many IBS sufferers. By swapping that commercial sweetener for granulated sugar or pure maple syrup, we preserve the traditional taste while keeping the FODMAP load low. It allows everyone at the table to enjoy the same dish without compromise.

I was surprised to find that omitting the usual additives actually highlighted the fruit flavors more effectively. This version proves you do not need complex ingredients to achieve that nostalgic, vibrant flavor that pairs perfectly with roasted meats.

Low FODMAP Cranberry Sauce Ingredients

• 12 oz (340g) fresh or frozen cranberries
• 1 cup (200g) granulated white sugar (or maple syrup for richness)
• 1/2 cup (120ml) water
• 1/2 cup (120ml) fresh orange juice
• 1 tbsp orange zest (about 1 medium orange)
• 1 cinnamon stick
• 1/8 tsp ground cloves (optional)

How To Make Low FODMAP Cranberry Sauce

1. Combine Ingredients: Place the cranberries, sugar, water, orange juice, orange zest, and cinnamon stick in a medium saucepan over medium heat.
2. Simmer Mixture: Bring the liquid to a boil, then reduce the heat to low and let it simmer for 10 to 15 minutes until the berries burst and break down.
3. Thicken Sauce: Remove the pan from the heat when the sauce coats the back of a spoon effectively; remember it will thicken significantly as it cools down.

Recipe Tips

• Watch portion sizes: While cranberries are considered low FODMAP in 50g servings, they contain fructans in larger amounts. Stick to a serving size of about 2 tablespoons to stay within safe limits.
• Sweetener adjustments: If you use maple syrup instead of sugar, the sauce will be darker and richer. Reduce the added water by 2 tablespoons to account for the extra liquid in the syrup.
• Texture control: For a smoother sauce like the canned variety, you can press the cooked mixture through a fine-mesh sieve while it is still warm.

What To Serve With Cranberry Sauce

This sauce is the ideal companion for roast turkey or glazed ham during holiday dinners. It also works beautifully spread onto gluten-free toast with lactose-free cream cheese for a festive breakfast.

How To Store

Transfer the cooled sauce to an airtight container and keep it in the refrigerator for up to one week. You can also freeze it for up to two months; just thaw it overnight in the fridge before serving.

FAQs

• Is canned cranberry sauce low FODMAP?
  Often not, as many commercial brands use high fructose corn syrup or apple juice concentrate. Always check labels for these high-FODMAP ingredients before buying.
• Can I use dried cranberries instead?
  It is best to stick to fresh or frozen. Dried cranberries (craisins) have a much smaller safe serving size (about 1 tablespoon) due to the concentration of sugars and fructans.
• Can I use brown sugar?
  Yes, brown sugar is generally low FODMAP and can be used for a deeper molasses flavor. It works well if you are pairing the sauce with savory red meats.

Nutrition

• Calories: 45
• Total Fat: 0g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 2mg
• Total Carbohydrate: 12g
• Protein: 0g

Try More Recipes:

• Low FODMAP Eggplant Parmesan Recipe
• Low FODMAP Corn On The Cob Recipe
• Low FODMAP Chicken Tikka Masala