Looking for a dessert that's dressed to impress? These low FODMAP raspberry tartlets are the sweet treat your taste buds have been waiting for! Made with a handful of simple ingredients, these easy tartlets will keep your sweet tooth and your tummy happy.
If you're looking for a sweet Easter treat, these low FODMAP raspberry tartlets are sure to please!
Baking is kind of my jam, so I was pretty excited when my mom asked me to tackle these raspberry tartlets. Since pastries are made with low-protein flour, you can use any cup for cup flour, and they'll still turn out nice and flaky.
Heads up, if raspberries aren't your thing (or they aren't in season), this recipe will work with any kind of berry. Just make sure to check your Monash app for a low FODMAP serving size.
Think these low FODMAP raspberry tartlets sound great, but you don't have time to try them now? Don't worry! You can PIN THIS POST for later.
Keep It FODMAP Friendly
These low FODMAP raspberry tartlets are the perfect spring dessert! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, butter. According to the Monash app, butter is low FODMAP (because it's all fat). Make sure to take a peek at the label to check for added milk or “milk solids,” and you should be good to go.
We'll also be using crushed almonds. Monash has said almonds are low FODMAP in servings of 10 nuts (12 g) per sitting. Servings of 20 nuts (24 g) or more are high in the FODMAP GOS.
Our recipe uses 1/3 of a cup of crushed almonds (30 g). This works out to 6.5 grams per tart or just over 1/2 a serving. This is well within Monash's recommended range.
We'll also be using eggs. Since eggs are a protein, they don't have any FODMAPs. This means they won't add to your FODMAP load.
This recipe also calls for fresh raspberries. According to the Monash app, raspberries are low FODMAP in servings of 30 berries (60 g) per sitting. Servings of 35 berries (65 g) or more are high in the FODMAP fructan. We'll be using 2 cups of berries, which works out to 31.25 g per sitting or 1/2 a serving per tart. This is well within Monash's recommended range.
Last but not least, cream. If you're in the elimination phase of the program, most projects require lactose-free products. However, because whipping cream (35% cream) is so high in fat, the rules are a little different.
According to the Monash app, whipping cream is low FODMAP in servings of 1/4 cup (60 g) per sitting. Servings of 3/4 cup (200 g) or more are high in the FODMAP lactose. We'll be using 1 tbsp of whipped cream total, which works out to 1.87 g per serving or 0.03 servings per tart.
Show Your Work (FODMAP Math)
Want to see a visual of what you're eating? Here's your FODMAP math:
Fructose = 0 servings
Lactose = 0.03 servings
Fructan = 0.5 servings
GOS = 0.5 servings
Polyols = 0 servings
Want to try these low FODMAP raspberry tartlets? Don't forget to PIN THIS RECIPE for later!
Looking for a dessert that's dressed to impress? Try these easy low FODMAP raspberry tartlets!
- 1/2 cup water
- 1/2 tsp salt
- 1 cup unsalted butter (cold)
- 1 cup low FODMAP all-purpose flour
- 2 tbsp unsalted butter (room temperature)
- 1/2 cup sugar
- 1/3 cup crushed almonds
- 1 egg
- 2 cups fresh raspberries
- 1 egg yolk
- 1 tbsp lactose-free heavy cream
- 1 tbsp sugar
Combine water and salt in a small bowl and place them in the freezer for 10 minutes.
Cut the butter and flour together in a large bowl with a pastry cutter, two knives, or your fingers until they turn into small crumbs. Then, take the water from the freezer and add half of it to the pastry. Mix it together quickly with a wooden spoon or your hands. Then, sprinkle the remaining water on the pastry in small batches until it forms a dough. Form the dough into a log, cover it with plastic wrap, and refrigerate it for 60 minutes.
Preheat your oven to 350 degrees and line a tray with parchment paper. Set aside.
Remove the pastry dough from the fridge and cut it into 8 equally sized portions. On a lightly floured surface, roll each portion into a thin circle.
In a small bowl, combine the soft butter, sugar, crushed almonds, egg and raspberries. Spread on each pastry round, leaving a small strip around the edge for the crust. Then, gently fold the edges upward to create the crust.
In another small bowl, combine the egg yolk and whipping cream. Then, gently brush the outside edges of the tart and sprinkle with sugar. Bake for 30 minutes.
You might also like one of these:
Low FODMAP Strawberry Hand Pies Tame any sweet tooth with these deceptively easy low FODMAP strawberry hand pies!
Low FODMAP Cinnamon Buns Need a little magic in your life? These light and fluffy cinnamon buns are so delicious, no one will know they're low FODMAP!
Low FODMAP Cake Doughnuts Looking for a sweet treat that won’t upset your tummy? These light and fluffy doughnuts are so tasty no one will guess they’re low FODMAP!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
Where do you find lactose free cream?
If your local store carries lactose-free cream, it will be in the dairy aisle. If you can’t find it where you normally shop, you can also buy lactase pills or drops to break down the lactose in regular dairy products. These are available in most pharmacies and in some grocery stores.
Hope that helps!