Looking for an epic lunch idea? This easy low FODMAP monte cristo sandwich is going to light up your taste buds.

I’ve talked about this before, but last summer I was making this epic maple-glazed ham as a treat for my husband. But he got a call from a friend that there was an emergency at his cottage and he up and left me with a whole freaking ham!

Don’t get me wrong, the ham was epic and I wasn’t sad I didn’t have to share it. But what is one person supposed to do with an entire ham?

Honestly, I hit up Google for some ideas and came across monte cristo sandwiches. Apparently I’ve been missing out, because these sandwiches are ridiculously easy to make and they’re SO delicious!

Now, obviously you don’t need to make an entire ham for these sandwiches. You can either use leftover ham like me, or grab low FODMAP ham from your local deli. Just ask the person behind the counter for a product without high FODMAP spices/seasonings.

Keep it FODMAP friendly

Brace your taste buds for this savoury monte cristo sandwich. Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, sourdough bread. If you’re in the elimination phase, you’ll need to use long-rise sourdough bread. It’s ok if your sourdough bread is made with wheat or spelt, as enough FODMAPs will be broken down during the fermentation process to make the end product low FODMAP.

According to the Monash app, sourdough bread is low FODMAP in servings of 2 slices (52 g) per sitting. Servings of 6.5 slices (312 g) or more are high in the FODMAPs Fructan and GOS.

We’ll be using 2 slices of sourdough for our sandwiches, which is within the recommended range.

Heads up, if you tolerate wheat, you can swap out your sourdough bread for egg bread!

We’ll also be using dijon mustard. According to the Monash app, dijon mustard is low FODMAP in servings of 1 tbsp (23 g) per sitting. Servings of 3/4 cups (230 g) are high in fructose and GOS.

Last but not least, ham. Since ham is a protein, it doesn’t have any FODMAPs. Just make sure there are no high FODMAPs seasonings/spices added.

The remaining ingredients won’t add anything notable to your FODMAP load.

FODMAP math

These low FODMAP monte cristo sandwiches will take your lunch routine to the next level! Check out the notes below to see how many servings of each FODMAP group are in one of these sandwiches.

Fructose = 0
Lactose = 0
Fructan = 1.5
GOS = 0.5
Polyol = 0

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low FODMAP monte cristo sandwiches

Author: Amy Agur
Total Time: 20 min
Yield: 1 sandwich 1x

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Description

Your whole family will love these easy low FODMAP monte cristo sandwiches!

Ingredients

Scale

1 lg egg
2 tbsp lactose-free milk
2 slices spelt sourdough bread
1/2 tbsp grainy dijon mustard
1 slice swiss cheese, halved
2 slices ham
1/2 tbsp butter

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Instructions

Preheat the oven to 400℉. Line a baking sheet with parchment paper.
1. Place one slice of bread on a cutting board and top evenly with mustard. Layer with 1 half of the cheese slice and the ham. Top with the remaining cheese and the other slice of bread.
Combine the milk and eggs in a small bowl and dip the sandwich into the egg mixture.
Melt the butter in a large frying pan over medium-high heat and cook the sandwich until it’s golden brown on either side (3 to 5).
Pop your sandwich on the prepared baking pan and bake until the cheese has melted (about 5 minutes). Serve warm.

Notes

Recommended low FODMAP serving – 1 sandwich per sitting.

Prep Time: 5 min
Cook Time: 15 min
Category: Lunch

Nutrition

Serving Size: 1 sandwich
Calories: 528
Sugar: 4 g
Sodium: 947 mg
Fat: 24 g
Saturated Fat: 11 g
Unsaturated Fat: 5 g
Trans Fat: 0 g
Carbohydrates: 45 g
Fiber: 2 g
Protein: 31 g
Cholesterol: 289 mg

Keywords: Low FODMAP Monte Cristo Sandwich, Gluten-Free Monte Cristo Sandwich

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If you like this post don’t forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we’ll get the low FODMAP diet down to a science!