Low FODMAP French Mussels Marinière
Few dishes feel as effortlessly impressive as a steaming pot of mussels pulled straight from the stove, and this classic French preparation delivers all that bistro-style drama in well under 30 minutes for four people. The broth is built on dry white wine, fresh thyme, and a bay leaf, then finished with a swirl of dairy-free butter that gives it a glossy, restaurant-worthy richness without any of the lactose concerns that come with traditional versions. Garlic flavor comes entirely from infused olive oil — a smart swap that keeps the dish gut-friendly since the fructans in garlic solids are left behind in the infusion process. Only the green tops of the scallions are used here, which is exactly the right call for keeping things low in fermentable carbohydrates while still delivering that mild, fresh onion note. The whole thing comes together in one pot with minimal prep beyond scrubbing the mussels, making it as practical as it is beautiful. Serve it with optional gluten-free crusty bread to soak up every last drop of that herby, wine-laced broth, and a squeeze of lemon to brighten the whole bowl.
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Learn more →Ingredients
4 servings
- 4 lbs live mussels, scrubbed and debearded
- 3 tbsp garlic-infused olive oil
- 6 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 ½ cups dry white wine
- 6 sprigs fresh thyme
- 1 bay leaf
- 2 tbsp dairy-free butter
- ¼ tsp fine sea salt
- ¼ tsp black pepper, freshly ground
- ¼ cup fresh flat-leaf parsley, roughly chopped
For serving
- gluten free crusty bread, for serving (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Discard any mussels with cracked shells or any that remain open after a firm tap on the counter. Scrub the shells under cold running water and pull off any fibrous beards by gripping them firmly and tugging toward the hinge end.
- 2
Heat the garlic-infused olive oil in a large (at least 6-quart) pot or Dutch oven over medium heat until shimmering. Add the scallion greens and cook, stirring, until softened and bright green, about 2 minutes.
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