Vegan & Gluten-Free Gravy Recipe

This vegetarian gravy is just about as healthy as it gets. It’s gluten-free, dairy-free, and low-fat (you can even make it oil-free!), but it’s loaded with flavor. This healthy vegan gravy goes perfectly over your favorite holiday side dishes, like mashed potatoes or mashed cauliflower.

cauliflower mashed potatoes with healthy gravy

 

How do you thicken a healthy, gluten-free gravy?

You could use a gluten-free flour blend or a powdered starch for thickening a gluten-free gravy, but I think the healthiest solution is to simply use cooked vegetables.

This healthy gravy is made from a blend of sautéed onions, mushrooms, and a couple of Yukon gold potatoes to help thicken it, rather than using flour or starch. This keeps it naturally gluten-free and you get a dose of nutrition in each bite!

how to make healthy gravy

Did you know that Yukon gold potatoes contain antioxidants? I feel like white potatoes get an “unhealthy” rap sometimes, but this type of potato packs 45% of your daily vitamin C needs, along with 4 grams of protein and 3 grams fiber in each medium potato. Not too shabby!

This gravy gets most of its flavor from the sautéed onion, and then it gets its signature salty flavor from a combination of mineral-rich sea salt and tamari, a gluten-free soy sauce. Don’t worry, your gravy won’t taste like Chinese take-out just because you’re using soy sauce. This ingredient simply adds a more in-depth flavor that you can’t totally achieve with salt alone.

vegetarian gravy recipe over mashed cauliflower

When you think about it, traditional gravy is really just a blend of meat drippings which are relatively bland on their own, and then you thicken it with flour (also bland) and season it with salt and pepper.

This gravy is even MORE flavorful than that, because I think the onions and mushrooms add a nice depth of flavor, but be sure to use plenty of salt and pepper for that same signature gravy flavor. I tend to make my gravy on the saltier side, like traditional brown gravy, so if you’re not keen on salty foods, you might want to start with less salt than this recipe calls for.

For those of you who might be on an oil-free or low-fat diet, feel free to water sauté the onions and garlic, rather than using the tablespoon of oil that this recipe calls for. That would make this gravy totally fat-free!

overhead mashed cauliflower with gravy

5 from 9 votes
Print
Gluten-Free & Vegan Gravy
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

STARCH  |  Gluten-free, Dairy-free, Egg-free, Nut-free, Vegan

This healthy gravy recipe is gluten-free, low-fat, and vegan and might be the best gravy I've ever tasted. It's loaded with flavor and is perfect for serving over holiday side dishes. 

Course: Side Dish
Servings: 2 (makes 2 cups total)
Calories: 161 kcal
Ingredients
  • 1 tablespoon olive oil (or water)
  • 1 yellow onion , chopped
  • 2 garlic cloves , minced
  • 4 ounces mushrooms , sliced (about 1 cup loosely packed)
  • 1 medium Yukon gold potato , cut into 1-inch chunks (4-6 ounces by weight)
  • 2 tablespoons tamari (gluten-free soy sauce)
  • 1 cup water
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
Instructions
  1. Heat the olive oil in a large skillet over medium heat and saute the onion until it starts to soften, about 5 minutes. 

  2. Add in the garlic and mushrooms and stir for 1 or 2 minutes, just until the garlic is fragrant. Add in the potato, tamari, and water and bring the water to a boil. 

  3. Once boiling, lower the heat to a simmer and cover the pan. Cook until the potatoes are fork-tender, about 10 minutes. (The smaller you cut the potatoes, the faster they will cook.)

  4. Once tender, carefully transfer the contents of the pan to a high-speed blender or food processor, and add in the salt and black pepper. Blend until smooth, using a towel to carefully cover the vent at the top of your machine so that the steam can escape. (And not blow the lid off your blender!)

  5. Adjust any seasoning to taste and serve warm over your favorite side dish or main course. Leftover gravy can be stored in an airtight container for up to a week in the fridge. 

Recipe Notes:

  • If you’d prefer to avoid potatoes, I imagine you could use cauliflower or parsnips as a substitute, though you might need to use a little more for thickness and it might affect the flavor slightly. Or, you could simply use more mushrooms instead, resulting in more mushroom flavor.
  • To avoid soy, use coconut aminos as a substitute for the tamari. (You might need to add a little extra salt to compensate.)
  • If you don’t like mushrooms, leave them out and add more potato! This recipe is easily adaptable as long as you taste as you go.

As always, if you make a substitution in this recipe please leave a comment below letting us know what worked for you so we can all benefit from your experience.

Reader Feedback: What are your favorite Thanksgiving side dishes? 

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Comments

Adeline

This made my mouth water just reading the recipe! Can’t wait to make it!

CharlottE

Thank you! I can’t wait to try this. When I’ve made meatless gravy in the past I liked adding Bell’s seasoning which has some nice flavors of sage, rosemary, marjoram and some other natural spices.

stacy

Can you tell me what spices are sprinkled on top in the photo? I see green. And is that just extra crushed black pepper on top also?

    Megan Gilmore

    It’s fresh thyme leaves and black pepper. Perfect Thanksgiving flavors!

      stacy

      Thank you for responding so quickly!

      I see where it says you can add more potatoes to avoid mushrooms, but isn’t that going to bland the flavor? Would you recommend more coconut aminos? extra seasonings?

      Thank you! I am so excited to try this recipe!

        Megan Gilmore

        Gravy is totally a taste-as-you-go sort of recipe, so yes, just add extra seasoning to taste. Especially if you use coconut aminos, since it’s less salty than the tamari. Mushrooms are relatively bland until you add seasoning, too!

Renee

Do you think this would freeze ok?

Sherri VanderStoep

I have this simmering on the stove as I type!!! I doubled the recipe – can wait to pour this over yummy “smashed” veggies!!!!

Michelle

Absolutely by far the best tasting gravy I’ve ever had. I made it last night and 100%…two thumbs up!!!

P

Can you freeze it? I’m thinking about making it ahead

    Megan Gilmore

    I don’t see why not! I’d freeze it in ice cube trays for easy reheating later.

Vicki

This looks amazing. This will be our thanksgiving gravy this year!

PERLA Pearce

Question is 2 cups 161 calories?? Can’t wait to try this on my cauliflower mash potatoes on Thanksgiving..Thank you!

Nica zajac

This was soooooo delicious! Instead of just adding tamari, I added the leftover marinade for your baked portobello receipe, with the sage and thyme and garlic. This gravy recipe was amazing and made a lot! Well done!!

Heather

this looks great! do you think it would taste as good being made a day or two ahead and reheated?

    Megan Gilmore

    Yes, I think it would work fine! We reheated it a day later and it was still great.

Pauline

What is a good substitute for the tamari? My daughter is celiac with soy intolerance.

    Megan Gilmore

    Try coconut aminos! It is a little less salty in flavor (and even a tad sweet) so you might need to add a little extra salt to compensate for that.

Barbara

THIS GRAVY IS SO DELICIOUS AND EASY TO MAKE! I ADDED A FEW CARROTS FOR SOME EXTRA SWEETNESS AND IT TASTES LIKE REAL GRAVY! THANKS!

Marisa

This gravy is absolutely delicious. I followed it exactly as written until the blending step. I did add a little water to thin it out a bit. It was perfect with mashed winter squash. Definitely a gravy anyone will enjoy.

Terri

Just made this today for thanksgiving tomorrow. Sooo good. I don’t usually even like gravy, probably because of what it is. I am all about the vegan version though! Thank you for this. I love the complex savory flavors. Thanks!

Tammy Ellis

I am not vegan but I am Paleo, and can’t eat grains (they upset my belly). I made this recipe using chicken broth instead of water and it was AMAZING! Finally! Gravy!!! Thank you for such a delicious recipe!

Vadra

This is the best gravy I have ever tasted! I used low sodium veggie broth instead of water. It was a little on the salty side (not in a bad way) so I could have reduced the salt to 1/4 teaspoon. Thank you for the recipe!

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