Low FODMAP Sticky Date Self Saucing Pudding
Ingredients
MAKE GLUTEN FREEMakes 6 servings (large servings)
PUDDING BASE
120
dried pitted dates (finely chopped)
210
gluten free all purpose flour (weigh out the amount you need)*
2.5
baking powder
104
white sugar
2
large egg
185
low FODMAP milk*
1
vanilla extract
TOPPING
100
butter or dairy free spread*
150
brown sugar
500
boiling water
Low FODMAP Sticky Date Self Saucing Pudding
This low FODMAP sticky date self saucing pudding is so cosy and so delicious you won’t want to make anything else! In February 2023 Monash University (the leading researchers of the Low FODMAP Diet) retested dried dates and they are now low FODMAP in small serves. That means low FODMAP sticky date pudding can be back on the menu!
This pudding features a golden crispy crust and a light and fluffy pudding base that is surrounded by a rich butterscotch sauce - a combo that makes this dessert utterly delicious!
FODMAP note: According to Monash University small servings of dried dates are low FODMAP. We’ve done the math for you so all you need to do is follow the recipe instructions and divide the recipe into the recommended number of serves.
Dairy free option: Use a low FODMAP plant-based milk and dairy free spread.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6 (large servings)
PUDDING BASE
120
dried pitted dates (finely chopped)
210
gluten free all purpose flour (weigh out the amount you need)*
2.5
baking powder
104
white sugar
2
large egg
185
low FODMAP milk*
1
vanilla extract
TOPPING
100
butter or dairy free spread*
150
brown sugar
500
boiling water
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
523
Fat
15.7g
Saturates
2.6g
Protein
5.5g
Carbs
89.1g
Sugars
58.5g
Fibre
1.6g
Salt
0.4g
Iron
1.6mg
Calcium
229.1mg
Calories
513
Fat
15.7g
Saturates
2.6g
Protein
5.5g
Carbs
86.6g
Sugars
57.1g
Fibre
1.6g
Salt
0.4g
Iron
1.6mg
Calcium
249.4mg
Calories
523
Fat
15.7g
Saturates
2.6g
Protein
5.5g
Carbs
89.1g
Sugars
58.5g
Fibre
1.6g
Salt
0.4g
Iron
1.6mg
Calcium
229.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) fan bake function. Grease a 2-litre (8-cup) capacity casserole dish.
- Finely chop the dates and weigh out the amount you need.
- In a large bowl whisk together the flour and baking powder. Then mix through the chopped dates and white sugar.
- In a separate bowl whisk together the eggs, milk and vanilla.
- Pour the wet ingredients into the dry ingredients and mix until just combined. The batter should be sticky and a little bit runny. Transfer into the greased casserole dish.
- Chop the butter/dairy free spread into cubes. Evenly place the butter/spread cubes over the top of the batter in the casserole dish. Next, evenly sprinkle the brown sugar over the top. Carefully pour the boiling water over the batter - we pour it onto the back of a spoon to disperse the water and stop it from disturbing the batter mixture.
- Transfer the casserole dish into the middle of the oven. Bake for 30 minutes until the top is golden and crunchy and the edges sticky with butterscotch sauce (see recipe picture).
- Serve the Low FODMAP sticky date self saucing pudding hot with your favourite low FODMAP ice cream or yoghurt or try adding a side of homemade custard using low FODMAP milk. To keep this dish low FODMAP, make sure you divide it into the recommended number of servings and leave 3-4 hours between each serving.
Buying Tips
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).
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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
