Low FODMAP Banana Butterscotch Pudding
Ingredients
MAKE GLUTEN FREEMakes 6 servings
Banana Pudding Base
190
gluten free all purpose flour*
3
baking powder
200
banana (firm - no brown spots) (mashed)*
1
large egg (beaten)
100
butter or dairy free spread (melted)*
1
vanilla extract
125
low FODMAP milk*
Butterscotch Sauce
100
brown sugar (lightly packed)
1
corn starch*
3
golden syrup*
1
pure maple syrup*
500
water (boiling)
Equipment
- large deep oven dish
Low FODMAP Banana Butterscotch Pudding
Feel like something sweet? Then this low FODMAP banana butterscotch pudding is the perfect comfort dessert. It combines the flavour of banana bread with the gooey goodness of butterscotch sauce. The other bonus about this dessert is that it is a quick low FODMAP recipe to make. Enjoy!
FODMAP Update: Golden syrup has been tested by Monash University and it is low FODMAP in small serves and becomes high FODMAP in 1 tablespoon serves. I have adjusted the recipe below to make sure it remains low FODMAP, just use a 15ml tablespoon and divide the recipe into the recommended number of serves. Common bananas are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe with brown spots.
How To Make Golden Syrup: Can't find golden syrup? That's okay you can make it at home. Follow this video to find out how to make it. If you don't want to make golden syrup then you can replace it with an equal amount of maple syrup - just be mindful that this will make the pudding taste less like butterscotch.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6
Banana Pudding Base
190
gluten free all purpose flour*
3
baking powder
200
banana (firm - no brown spots) (mashed)*
1
large egg (beaten)
100
butter or dairy free spread (melted)*
1
vanilla extract
125
low FODMAP milk*
Butterscotch Sauce
100
brown sugar (lightly packed)
1
corn starch*
3
golden syrup*
1
pure maple syrup*
500
water (boiling)
Equipment
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
400
Fat
14.7g
Saturates
2.3g
Protein
3.9g
Carbs
62.2g
Sugars
30.3g
Fibre
1g
Salt
0.4g
Iron
1.3mg
Calcium
216.6mg
Calories
394
Fat
14.7g
Saturates
2.3g
Protein
4g
Carbs
60.6g
Sugars
29.3g
Fibre
0.9g
Salt
0.4g
Iron
1.3mg
Calcium
230.3mg
Calories
400
Fat
14.7g
Saturates
2.3g
Protein
3.8g
Carbs
62.3g
Sugars
30.3g
Fibre
0.9g
Salt
0.4g
Iron
1.2mg
Calcium
216.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat oven to 180ºC (355ºF) bake function. Grease an oven proof dish(needs to hold one cup per serve), or ramekins.
- Mix the gluten free all purpose flour and baking powder in a large mixing bowl. Mash the bananas. Beat the egg in a small bowl. Melt the dairy free spread (olive oil spread or butter). Then add the mashed banana, egg, vanilla essence, low FODMAP milk, and melted spread (or butter) to the large bowl. Mix until well combined. Transfer to the oven proof dish or ramekins.
- Combine the brown sugar and corn starch in a small bowl. Then evenly sprinkle over the pudding mixture.
- In a medium sized bowl mix together the boiling water, golden syrup and maple syrup. Then pour evenly over the pudding mixture.
- Bake for 30 to 40 minutes, until a skewer inserted into the centre of the pudding comes out clean and the top is golden brown (just like the photo). It's okay if the pudding is wobbly. If you are cooking in ramekins, check after 20 minutes. Serve with low FODMAP icecream.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When choosing bananas make sure you select common bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Golden syrup is low FODMAP in 1 teaspoon serves. Be careful with your serving size as it does become high FODMAP in larger serves. If you are feeling concerned you can swap the golden syrup with pure maple syrup.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
