Whole Living Daily

Allergy-Friendly, Gluten-Free "Creamy" Gravy: Food Allergy Recipe Challenge #17

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Gravy is one of those things that everybody loves. Even the thought of gravy can make you smile. In fact, the term “gravy,” in slang, means “happiness,” “stable goodness,” and “a state of complacency.” “Gravy” also means “cool,” “okay,” and “all good,” as in “It’s all gravy, baby.” If something is better than gravy, it’s “gravy on eggos” or “gravy on rice.” Who doesn’t want some of that coolness poured onto their plate?

But beloved gravy is also highly allergenic. Yup, it’s loaded with no-nos for those with food allergies. Butter (dairy), wheat (gluten), and cream/milk (dairy again). It’s also often chock-full of soy derivatives.

So I took on the challenge from two weeks ago; it was just too tempting.  In response to Melanie’s request that I convert her beloved gravy recipe into one that’s allergy-friendly.

I came up with the following recipe for “creamy” gravy. She also wanted a biscuit recipe. For that, folks, you’ll have to check out my “Baking Powder Biscuits” in The Allergen-Free Baker’s Handbook, p. 38. I don’t have permission from my publisher to reprint it here.  Sorry!  Or, if you don’t feel like baking, then just pour this yummy goodness over rice, potatoes, turkey breast, or do like me, and eat it with a spoon!

Allergy-Friendly, Gluten-Free “Creamy” Gravy
Makes 1 ¼ cups


  • ¼ cup canola oil
  • ¼ cup fine brown rice flour
  • 1/8 teaspoon onion powder
  • pinch of dried thyme
  • pinch of cayenne pepper
  • salt and freshly ground pepper
  • 1 cup warm beef broth or stock (Kitchen Basics is allergy-friendly)
  • ½ cup warm rice milk
  1. Heat canola oil in heavy pot over medium-high heat.
  2. Add brown rice flour, 1 tablespoon at a time, and cook, stirring constantly with a wooden spoon, 2 minutes, until golden and aromatic.
  3. Add onion powder, pinch of thyme, pinch of cayenne pepper, pinch of salt, and a couple turns of freshly ground pepper. Cook about 1 minute more, stirring.
  4. Reduce heat to medium. Using a whisk, whisk in the warm beef broth, in three batches. Whisk vigorously, to smooth out any lumps. Add warm rice milk, whisking, and bring to a simmer.  Cook stirring often, until thick and creamy.  Adjust salt and pepper to taste. Serve warm.

Allergy-Friendly, Gluten-Free “Creamy” Gravy
© 2010 by Cybele Pascal

(Please note that all my recipes are completely free of all top allergens (wheat, dairy, soy, eggs, peanuts, tree nuts, sesame, fish, shellfish, and gluten), so as many people as possible can enjoy them. Additionally, all the ingredients are available at Whole Foods, and online at Amazon.com. If you have trouble finding something, let me know and I’ll help you find it.)

SAFETY NOTE: Because each person's food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns beforeconsumption. Ingredients and manufacturing practices can change overnight and without warning.

Cybele Pascal is the award-winning author of "The Allergen-Free Baker's Handbook" and the "Whole Foods Allergy Cookbook." She lives in Los Angeles with her food-allergic family: husband Adam, sons Lennon and Monte, and their dogs, Izzie and Carly (who also has food allergies). Please visit her website at CybelePascal.com.

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Comments (16)

  • Giving up dairy has been harder for me than giving up gluten. This southern girl has certainly missed biscuits and gravy! I love your recipes and can't wait to try this!

  • I do not have a specific recipe for you to convert. I am trying to figure out just what I can eat that will be good. Have you ever come up with recipes for people who have been diagnosed with gastroparisis? I cannot eat whole grains, fresh fruits and vegetables, nuts, beans or legumes. I can eat some cooked vegetables and fruits but not peas, green beans or broccoli. My doctor has also advised me to stay away from dairy products,(which means no cheese or ice cream :( . I still have all of my teeth, I am only 49 and am not quite ready for baby food so pureed food does not sound very appetizing to me. Any ideas?



  • I love your recipes!I've been making your chocolate zucchini bread recipe a lot lately which is awesome. I was wondering if you'd ever come up with a recipe for zucchini cookies, or cookies with some type of veggie hidden in them? I'm trying to get more natural fiber in my toddler's diet. Haven't tried your morning glory muffin recipe yet, could I substitute zucchini in that? Thanks so much!!

  • Tammy, please leave me specifics on what you can eat. A list of foods you can. Like sweet potato? Corn? Anything you can think of, let me know.


  • Lia, love it! Yes, you can swap zucchini. Will keep brainstorming though.


  • Looking for some kind of "magic" breakfast for the multiple food allergic family. Kids are in kindergarten and preschool and I want to send them off with a wholesome, complete breakfast that is easy and/or could be made ahead. Breakfast is my biggest struggle with the food allergies. Have made the morning glory muffins which I liked but was a little too obviously healthy for the kiddos. Any ideas? Thanks!

  • How about a substitute for yogurt that is dairy and soy free? I would like to use it in baking, (like you crumb cake), and rice and coconut yogurt are not readily available in my area (and expensive, when I do find them). Some combination of rice milk and xanthan gum? Let me know if you have any ideas.



  • Hi Cybele! I made this gravy recipe last night along with your "Sausage, Dried Fruit, and Apple Stuffing" recipe from your Whole Foods Allergy Cookbook...YUM!!! When I was diagnosed with Celiac, I found great tasting gravy to be one of the most difficult recipes to convert. The recipe I ended up with, I used a gluten free all purpose flour...it took an enormous amount of time to cook out the "flour taste"...your recipe is so much better (and easier!)!!! My daughter and husband loved it! Thank you!!! :)

  • GREAT gravy. my husband wants to eat it with everything now (and he has no food allergies). we had it with the biscuits from your book and it reminded me of my time in the south!

  • Dear Sheeba:

    That's such a great compliment! Thanks for sharing. I'm very pleased to hear that the gravy was a hit.

    all the best,


  • [...] The Meantime... Here’s a lovely seasonal muffin, great for those fall pears. It’s in answer to Rebecca’s  request for a less obviously healthy, yet still healthy, kid-friendly breakfast [...]

  • Dear Ms. Pascal-

    First, I would like to thank you for all of your work on creating or redoing favorite recipes for people who have food allergies. Having multiple food allergies can be frustrating and cooking can be daunting, but you have made it much more enjoyable!

    The harvest season is here and one of our favorite family recipes is a creamy-caramel peanut butter apple dip.

    Creamy-Caramel Peanut Butter Apple Dip Original Recipe:

    25 caramels (1/2 of 14-oz. pkg.)
    1/4 cup milk
    2 Tbsp. peanut butter
    3 apples (1 lb.), each cut into 8 slices
    1/2 cup dry roasted peanuts, chopped

    Microwave first 3 ingredients in microwaveable bowl on HIGH 2-1/2 to 3 min. or until caramels are completely melted, stirring after each minute.

    Dip apple slices in warm dip, then sprinkle with nuts.

    The only things, in this recipe, that I am able to eat are the apples! Peanuts are the only nuts I am allergic to, so I thought almond butter or hazelnut butter would be a good alternative. But I was wondering how to create a substitution for the caramels?

    Also, I have been trying to find a tasty allergy free hot chocolate recipe. I have tried several recipes but they were not very good and I felt like they were missing something. Do you have any suggestions on making good hot chocolate?

    Thank you

  • [...] been working on a homemade yogurt recipe for weeks.  Ever since Barbara requested I create a dairy-free, soy-free version.  Rice milk yogurt and coconut milk yogurt are not readily [...]

  • sounds delicious...and no lumps!!!!!!!!!!!!Yeah

  • Hey there good publish , Many thanks for giving this info

  • [...] Allergy-Friendly, Gluten-Free “Creamy” Gravy [...]

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