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Low FODMAP Sourdough Waffles

I am a creature of habit, so occasionally, I find myself in a breakfast rut. It can be hard to be creative at a time of day when I essentially operate without my brain. That’s why one of my favourite things about these savoury low FODMAP sourdough waffles is that I can make the batter the night before!

low FODMAP sourdough waffles stacked on plate

By using active yeast to create the tangy flavour of sourdough bread, you’ll get a welcome pop of flavour to start your morning right. Give them a try at your next family breakfast or FODMAP friendly brunch! These are definitely worth waking up for!

Keep It FODMAP Friendly

With a few easy adjustments, these low FODMAP sourdough waffles will brighten any brunch! Check out the following tips to keep this breakfast FODMAP friendly!

If you’re in the elimination phase of the diet, you’ll need to use lactose-free milk. The fat content is irrelevant in this recipe, so use whatever you have on hand.

This recipe also calls for a ton of butter. Don’t worry, though! Since butter is almost 100% fat, according to Monash University, it doesn’t contain any FODMAPs.

It’s worth noting, though, that fat itself can be a gut irritant. If you are sensitive to high-fat foods, you can cut two tbsps of butter and make these into sourdough pancakes instead.

The last ingredient to watch out for is wheat. Even though sourdough bread is low FODMAP, you’ll need to use a gluten-free flour for this recipe. In a traditional sourdough bread, the dough rises over a period of 24-48 hours. During this time, wild yeast breaks down the fructans in the wheat for food. We’re cheating and using active yeast to ferment the batter. This will create the tell-tale tang of sourdough bread, but, unfortunately, won’t lower the FODMAP content. If you want more information on the processing of sourdough bread, you can check out this article by Monash University.

Low FODMAP Sourdough Waffles
Prep Time
4 hrs 30 mins
Cook Time
5 mins
Total Time
4 hrs 35 mins

Take your breakfast or brunch to the next level with this delicious low FODMAP sourdough waffle recipe! 

Course: Breakfast, Brunch
Cuisine: American
Servings: 10 waffles
Calories: 199 kcal
Author: The FODMAP Formula
What You Need
before refrigerating
  • 1 pkg active dry yeast
  • 1/2 cup warm water (105 to 115 degrees F)
  • 1.5 cups warm lactose-free milk (105 to 115 degrees F)
  • 5 tbsp butter (melted)
  • 2 cups gluten-free flour
  • 3 tbsp sugar
after refrigerating
  • 2 eggs
  • 1 tsp salt
What You Do
  1. Preheat your oven to 200 degrees. 

  2. Place yeast in the bottom of a large heat-proof bowl and add warm water. Let it stand for 5 minutes. 

  3. Once the yeast has dissolved, whisk in the milk and butter. Followed by the flour and sugar. Continue whisking until a batter has formed, then cover the bowl with a damp towel. Place the towel-covered bowl in the oven and TURN IT OFF. The batter should rise in volume by at least half.

  4. Stir the batter again to deflate it, then cover the bowl with plastic wrap and refrigerate the batter for at least 3 hours (or overnight). 

  5. When you're ready to make your waffles, let the batter stand at room temperature for 20 minutes while you heat your waffle iron. When the iron is ready, stir in the eggs and salt, pour the batter into the waffle iron in 1/4 cup batches, and cook according to your iron's instructions (remember to grease your waffle iron if needed). Serve warm! 

  1. Your yeast should create bubbles after sitting for 5-ish minutes in warm water. If it doesn't, it isn't active anymore, and you'll have to start fresh.
  2. The batter can be refrigerated for up to 48 hours (Note the tangy flavour will increase the longer it sits).  

low FODMAP sourdough waffles stacked on plate with text overlay -

Want more breakfast inspiration? Follow me on Pinterest for even more breakfast ideas. Together we’ll get the Low FODMAP Diet down to a science!

Did you like this recipe? You might also like one of these:

Low FODMAP Pancakes

FODMAP Friendly Baked Egg Cups

Low FODMAP Strawberry Scuffins

© 2018 Amy Agur – The FODMAP Formula





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