Looking for a quick and dirty dessert idea? Check out this sweet and savoury low FODMAP cinnamon toast sundae!
Oh, friend… I see your low FODMAP single serve vanilla ice cream, and I raise you this single serve low FODMAP cinnamon toast sundae!
Honestly, my work here is done! This sweet/savoury treat is so delicious, you'll forget you're even on the low FODMAP diet.
Just toast your favourite low FODMAP bread, spread on some butter and give it an artistic dash of cinnamon. Pop on whatever berries you've got kicking around in your freezer and top with a scoop magnificent homemade ice cream. Congratulations! You are now a domestic goddess and the rightful ruler of Instagram!
If you're feeling like a real rebel, swap your ice cream for a scoop of frozen yogurt and eat it for breakfast! I would support you, friend! I would support you whole heartedly!
Keep it FODMAP friendly
Looking for a desert fit for a foodie? This low FODMAP cinnamon toast sundae is dressed to impress! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, toast! If you're in the elimination phase of the program, you'll need to use gluten-free bread. According to Monash, gluten-free bread is low FODMAP in servings of 2 slices of bread (53) grams per serving. Servings of 3.5 slices (91 g) are high in the FODMAPs fructose and fructan.
We'll be using one slice of bread, which works out to 26 g per serving. This is well within Monash's recommended range.
Remember, unless you have celiac disease, you're managing the FODMAP fructan, not gluten itself.
We'll also be using strawberries and blueberries. According to Monash, strawberries don't have any detectable FODMAPs. So these won't add anything to your FODMAP load.
The Monash app lists blueberries as low FODMAP in servings of 1/4 cup (40 g) per sitting. Servings of 1/3 cup (50 g) per serving or more are high in the FODMAP fructan.
We'll be using a sprinkle of blueberries (no more than 1/8 of a cup). This works out to 20 g per serving. This is well within Monash's recommended range.
Side note: You can actually use whatever berries you want, just make sure that the FODMAP math works out to 1 total serving of fruit.
Last but not least, ice cream!!! If you're in the elimination phase, you'll need to use lactose-free ice cream. Good lactose-free ice cream can be hard to come by, so I like to make my own!
If you can't find anything you like at your local store, definitely check out my low FODMAP vanilla ice cream recipe! It makes 1-2 servings per batch, so it's just right for this tantalizing dessert!
Plus, my ice cream recipe has no FODMAPs, so it won't add anything to your FODMAP load (yeah, it's literally magic!).
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one of these easy peasy sundaes!
Fructose = 0.5
Lactose = 0
Fructan = 1
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
This simple low FODMAP cinnamon toast sundae will rock your socks!!
- 1 slice low FODMAP bread
- 1 pat unsalted butter
- 1/8 tsp ground cinnamon
- 4 strawberries, quartered
- 1/8 cup blueberries
- 1 scoop low FODMAP vanilla ice cream
- Toast your bread and evenly coat it with butter. Sprinkle the melted butter with cinnamon and top with berries and a scoop of low FODMAP vanilla ice cream!
Recommended serving size – one cinnamon toast sundae per serving
For a breakfast twist, freeze a small serving low FODMAP strawberry or vanilla yogurt to serve in place of ice cream
- Prep Time: 5
- Category: dessert
- Cuisine: american
- Serving Size: 1 sundae
- Calories: 429
- Sugar: 22 g
- Sodium: 256 mg
- Fat: 30 g
- Saturated Fat: 18 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 3 g
- Protein: 8 g
- Cholesterol: 131 mg
Keywords: cinnamon toast, lactose-free sundae, berry sundae, low FODMAP berry sundae
You might also like one of these:
- Low FODMAP Banana Split Packed with ice cream, brownies, sprinkles, and chocolate, this low FODMAP banana split is the perfect summer sidekick!
- Low FODMAP Lava Cakes Calling all my chocolate lovers! Made with real chocolate and a little magic, these lava cakes will satisfy any sweet tooth!
- Low FODMAP Strawberry Hand Pies You'll jump out of bed for these deceptively easy low FODMAP strawberry hand pies!
If you like this post on the research behind will a colon cleanse help your IBS, don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!