Incredible Low-Sodium Thanksgiving Gravy


When you have TMJ that’s aggravated by eating, finding ways to soften food becomes a daily challenge. One delicious way to make foods easier to eat is to drizzle on gravy.

During the Thanksgiving holiday gravy takes the center stage, which means it’s the perfect time to try making it at home. Most gravy is loaded with salt, but this gravy recipe from is low-sodium and vegetarian.


  • 8 tablespoons of vegetable oil
  • 3-6 minced garlic cloves
  • 2-3 slices of yellow onions, chopped
  • 8 tablespoons of all-purpose white flour
  • 4 teaspoons of nutritional yeast
  • 4 tablespoons of low sodium soy sauce
  • 2 cups of water
  • 1⁄2 teaspoon of sage (optional)
  • 1⁄4 teaspoon of ground black pepper
  • 1⁄2 teaspoon of salt substitute (optional)
  • 5 -6 white mushrooms, sliced (optional)


  • Pour the vegetable oil into a small saucepan.
  • Cook the garlic and onion in the vegetable oil for two minutes on medium to medium-low heat until the onion is tender and translucent.
  • Add the flour, yeast and soy sauce to create a paste.
  • Slowly add the water, stirring constantly with a whisk.
  • Bring the gravy mixture to a boil on medium to medium-high heat, stirring constantly. If you want to thicken the gravy add 1-2 more tablespoons of flour.
  • Once the gravy has thickened to your liking add the pepper.
  • Stir in the sliced mushrooms, if using them in the gravy.
  • Add salt substitute to make the gravy taste saltier, if desired.


In a matter of minutes you’ll have a low-sodium homemade gravy that makes meats, potatoes and breads easier to eat!

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