Need a little more magic in your life? Sort yourself into your favourite house with these low FODMAP sorting hat cupcakes!
Keep it FODMAP friendly
These adorkable low FODMAP sorting hat cookies are going to be the talk of your dessert table! Just take a bite to sort yourself into your magical house! Check out the notes below for tips on keeping these cupcakes FODMAP friendly.
First up, flour. If you're in the elimination phase of the low FODMAP diet, you need to use gluten-free flour. Make sure to check the ingredient list against your Monash app to check for sneaky FODMAPs. Just because a flour is wheat-free doesn't necessarily mean it's low FODMAP.
And remember! Unless you have celiac disease you're managing the FODMAP fructan in wheat (a carbohydrate) not gluten itself (a protein).
Next up, milk. If you're in the elimination phase, you need to use lactose-free milk. This won't add anything to your FODMAP load.
Butter on the other hand is low FODMAP (because it's all fat). While there are lactose-free butter is available, it's a scam. Just make sure to check the ingredients for additives like milk, milk solids, cream, and lactose. You don't want those in your butter regardless of whether you're lactose intolerant!
The real magic of these sorting hat cupcakes is in the butterbeer icing! I normally make these around Christmas, so I use low FODMAP eggnog to give these babies a little extra levoiosa!
My low FODMAP eggnog recipe has no FODMAPs (told you it was magic!). If you use something else, don't forget to adjust your FODMAP math. Heads up you can freeze this recipe if you want to make these cupcakes after the holiday season.
Next up, icing sugar. This recipe uses a lot of icing 😬 It's fine, we're fine. According to Monash, icing sugar is low FODMAP in large servings. But servings of 500 g or more are high in excess fructose.
We'll be using 4 cups of icing sugar, which works out to 33 g per cupcake. This is well within Monash's recommended range.
Last but not least, food colouring. Many food colourings are low FODMAP, so make sure to check the ingredients against your Monash app. I used Wilton gel colouring.
The remaining ingredients won't add anything to your FODMAP load. Check out a breakdown of the FODMAP math below.
Add a little sparkle to your day with these easy low FODMAP sorting hat cupcakes! Check out the notes below to see how many servings of each FODMAP group are in one of these cupcakes.
- Fructose – 0.1
- Lactose – 0
- Fructan – 0
- GOS – 0
- Polyol – 0
Prepare to be spellbound by these light and fluffy low FODMAP sorting hat cupcakes!
- 2 cups low FODMAP flour
- 2 tsp baking powder
- 1/2 tsp salt
- 3/4 cup sugar
- 1 lg egg
- 1 cup lactose-free milk, 2%
- 1/4 cup vegetable oil
- 1 cup unsalted butter, room temp
- 4 cups icing sugar
- 4 tbsp low FODMAP eggnog
- 1/2 tsp ground nutmeg
- 1/4 tsp rum extract
- pinch salt
- food colouring gel (red, blue, yellow, and green)
- Preheat your oven to 350 °F and line a muffin tray with paper liners.
- Pop the flour, baking powder, salt, and sugar in a large bowl and whisk for 20
seconds to combine.
- Add the egg to a small bowl and gently whisk to break the yolk. Add the milk and
the vegetable oil and whisk again to combine.
- Make a well in the centre of the dry ingredients. Pour the wet ingredients into the
well and quickly whisk until the batter is just moistened.
- Divide the batter between each muffin well and bake for 20-23 minutes (or until a
toothpick comes out clean). Cool cupcakes on a wire rack.
- Pop your butter in the bowl of a stand mixer and beat until fluffy (4 minutes).
Slowly add your icing sugar as you continue to mix on low speed.
- While the beaters are still going, slowly add the eggnog, followed by the
nutmeg, rum extract, and salt. Once everything has been added, bring your
mixer to medium-high and beet until the icing is light and creamy (about 2
minutes). You can add additional icing sugar or eggnog to adjust the
- Take out 1 cup of icing and divide it between 4 bowls. Tint each of the bowls
using your food colouring (red, yellow, blue, and green)
- Using a teaspoon, hollow out a small pocket the centre of each cupcake. Fill
the pockets with coloured icing (3 cupcakes per colour – unless you have a
house favourite!). Put the remaining icing into a piping bag and generously
pipe the frosting onto your cupcakes using your favourite piping tip! Bite into
your cupcake to be sorted into your rightful house!
Recommended low FODMAP serving – 1 cupcake per sitting
- Prep Time: 20 min
- Cook Time: 20 min
- Category: dessert
- Method: baking
Keywords: Low FODMAP sorting hat cookies, gluten-free sorting hat cookies, harry potter cupcakes, harry potter sorting hat cupcakes
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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!