Seafood Fest: Low FODMAP Mussels

Pretty Delicious Life Low FODMAP Mussels

Each time I sit down to write about my recipes during Seafood Fest, I’ve found myself saying that the dish is my favorite post-beach meal, and that’s not because I don’t have a lot to say, it’s because seafood and the beach naturally go hand in hand, and well, I have a lot of “favorites”!

Traditional French Mussels are on just about every seaside restaurant menu and I traditionally I would get them just about every single time I dine by the water, either as an appetizer or my entree. However, once being diagnosed with SIBO and going low FODMAP, this was something that was pretty immediately off limits. I made an attempt or two to “eat around the garlic” which didn’t always work out so well, but the best part of this dish – the toasty, crusty bread – almost never was available gluten free, so after some failed attempts at continuing to eat one of my most favorite foods, I simply gave up. Until I didn’t.

I mentioned before that I live in New England, so fresh mussels aren’t exactly tough to come by. A few years ago I decided to rework the traditional French Mussels recipe I knew and loved into something that was equally as tummy friendly for me as it was delicious for my guests. This recipe is beyond easy, insanely tasty and I recommend you enjoy it with your favorite toasted gluten free bread of choice (mine is sourdough) and a crisp refreshing glass of prosecco, if that’s your thing.


3 tbsp garlic infused olive oil

2 pounds mussels, cleaned*

1 cup dry white wine**

1/2 cup non-dairy milk

2 tablespoons unsalted butter (can also use vegan butter)

1/2 bunch fresh parsley, chopped

1 tbsp turmeric (optional, add in black pepper if using)

Pinch of sea salt

Crusty bread, to serve

*Be sure to discard any mussels that have opened.

**If you don’t have white cooking wine you can also use a combo of 1/2 cup white grape juice + 1/2 cup white wine vinegar. You also may leave it out but I find that the flavor of the broth isn’t as bold or as close to the real thing. You can also use broth.

  1. Add garlic infused olive oil to a dutch oven or large pot with a lid and heat on medium-high.

  2. Add mussels to the pan while quickly adding the remaining ingredients.

  3. Stir the pot so the mussels are evenly coated, then place the lid on top.

  4. Cook about 10 minutes or so, or until mussels have opened. Discard any unopened mussels.

  5. Serve with additional fresh parsley + bread of choice.

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