Low FODMAP Sticky Date Self Saucing Pudding
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.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten free(large servings)
PUDDING BASE
gluten free all purpose flour (weigh out the amount you need)
FODMAP
TOPPING
butter or dairy free spread
Dairy Free
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Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 alongsi... Read more
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