Low FODMAP mushroom croquettes
In the Netherlands, one of the most loved party snacks is what we call “bitterballen”. Croquettes in the shape of a ball filled with roux and beef.
I shared a recipe for low FODMAP bitterballen before on the blog. Now I thought it would be nice to make a vegetarian version of our beloved bitterballen, with mushrooms. And that worked out really well. I made low FODMAP mushroom croquettes.
Are mushrooms low FODMAP?
I can already hear you asking: mushrooms during the low FODMAP diet? That’s impossible! Not all mushrooms are low FODMAP indeed.
But there are two types of mushrooms that are low FODMAP: oyster mushrooms and mushrooms from a jar. I used these mushrooms for this recipe. You can use either one of them or a mix of both. I did the latter.
How to make low FODMAP mushroom croquettes?
As the basis for this recipe I used my recipe for gluten-free bitterballen. I substituted the beef in that recipe for mushrooms and oyster mushrooms.
I make the roux for the bitterballen on the basis of stock. Make sure that you use a low FODMAP stock cube or stock powder. If you have to eat strictly gluten-free, make sure that it is gluten-free as well.
For breading, I like to use a gluten-free flour mix (I like Schär Mix It Universal) and gluten-free bread crumbs. An easy to find brand here in the Netherlands are the breadcrumbs from Peak’s Free from.
I ended up using breadcrumbs from the brand Orgran because I still had them at home. They are on a brown rice flour basis.
These breadcrumbs are quite light in color and you will therefore see that the croquettes are a bit paler than croquettes would usually be. However, that does not affect the taste!
Deep fried or air fryer mushroom croquettes
You can deep fry these mushroom croquettes, but you can also make them in an air fryer. I tried both and I also found the croquettes surprisingly crunchy from the air fryer.
Of course they are a bit more crunchy when you deep fry them, but they are also very tasty from the air fryer.
For deep frying, make sure you use a pan with a thick bottom. I use a cast iron Dutch oven myself, such as this one. You put sunflower oil in this and heat it to 175 degrees Celsius (347 F). Then you can fry the mushroom croquettes.
I use a cooking thermometer to determine the correct temperature.
If you want to make the mushroom croquettes in the airfryer, set it at 180 degrees Celsius (350 F) and bake the bitterballen for about 15 minutes.
Will you let me know if you have made my low FODMAP mushroom croquettes? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.Print
Delicious low FODMAP mushroom croquettes! Great to serve on a party. You can deep fry them or make them in an air fryer. Gluten-free and vegetarian.
- 300 ml (1 1/4 cups) water
- 1 stock cube (pick a low FODMAP stock cube)
- 300 g oyster mushrooms or canned mushrooms (or a mix of both)
- 60 g (1/4 cup) butter + 1 cube for frying the mushrooms
- 60 g (1/2 cup) gluten-free flour mix (for the roux) + 50 g (1/3 cup) gluten-free flour mix for the crust (I use Schär Mix It Universal)
- 1/2 tsp dried parsley
- 1/4 tsp pepper
- 1/4 tsp salt
- 2 eggs
- 100 g (1 cup) gluten-free bread crumbs (make sure they are low FODMAP)
- 2 bottles of sun flower oil (for deep frying, not necessary if you use the air fryer)
- Kitchen thermometer (for deep frying)
- Pan for deep frying or an air fryer
- Bring 300 ml water to a boil and dissolve the stock cube in the water. Stir well and put aside.
- Clean the oyster mushrooms and cut into pieces. Rinse and drain the canned mushrooms.
- Heat a cube of butter in a pan and fry the mushrooms for 5 minutes until they have browned.
- Now we are going to make the roux. Heat 60 g butter in a pan on medium heat. Add the flour when the butter has melted and stir well. Leave the roux to cook for a few minutes while you keep stirring.
- Take the stock and pour 200 ml of stock in the pan. Keep stirring with a whisk continuously. You want to the ragout not to be too watery, so don’t add too much stock at once. For me, the ragout became very thick quickly, so I added another 100 ml stock then. Keep stirring until you have a smooth but relatively thick ragout. Season the ragout with salt, pepper and parsley. Turn off the heat.
- Stir in the mushrooms.
- Put the ragout into a closed box and leave it in the fridge overnight to set.
- Roll small balls from the ragout with you hands. If it is difficult to roll balls, you can make your hands wet slightly to make it easier.
- Take three deep plates. Whisk two eggs in one plate, put gluten-free flour mix on another and gluten-free bread crumbs on the last.
- Roll the balls first into the gluten-free flour mix and cover them with a thin layer of flour.
- Then into the egg and finally into the breadcrumbs. Make sure the croquettes are covered on all sides in breadcrumbs, but don’t make the layer too thick. That won’t taste nice.
- Heat the sunflower oil in a heatproof pan with a thick bottom up to 175 degrees Celsius (347 F).
- Fry the croquettes with several at the same time in the oil. Make sure to use a heatproof spatula. Fry them for 4-5 minutes until they have browned. Then carefully remove them with the spatula and leave to cool down on a piece of kitchen paper.
From the air fryer
- Put the croquettes in the air fryer.
- Put the air fryer to 180 degrees Celsius (350 F) and fry for 15 minutes.
- Prep Time: 30 min
- Waiting time: 12 hours
- Cook Time: 15 min
- Category: Party snacks
- Method: Deep frying
- Cuisine: International
Keywords: gluten-free croquettes, gluten-free mushroom croquettes, low FODMAP croquettes, low FODMAP mushroom croquettes, vegetarian croquettes
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Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.