Crunchy Low FODMAP Garlic Bread

Ingredients

MAKE GLUTEN FREE

Makes 6 servings (can decrease to 3 serves - 4 triangles per serve)

Crunchy Garlic Bread

6   low FODMAP bread*
3   garlic infused oil*
4   dairy free spread (olive oil spread or butter)*
1   salt
1   dried oregano*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Crunchy Low FODMAP Garlic Bread

Last updated May 31st, 2019

PREP IN 5 MIN
COOKS IN 10 MIN
SERVES 6
(can decrease to 3 serves - 4 triangles per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner, Lunch, Side Dishes, Snacks, Vegetarian Options

Say hello to your new have with EVERYTHING side dish! My Crunchy Low FODMAP Garlic Bread.

I'm not even going to pretend that this recipe is healthy... it's just down right delicious. It's slightly salty, crunchy on the outside and chewy on the inside, generously saturated in buttery goodness with hints of garlic. It's addictive. The smell of garlic bread wafted through the house and had my family fighting over these crunchy triangles.

The garlicky flavour in this garlic bread recipe comes from garlic infused oil. Fun fact, garlic infused oil is Low FODMAP as it only contains the flavour, not the FODMAPs. The fructans in garlic are only water-soluble not oil soluble, which means they can't leach into the oil.

This recipe is also super easy to throw together from pantry staples. All you need are these 5 ingredients!

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 6 (can decrease to 3 serves - 4 triangles per serve)

Crunchy Garlic Bread

6   low FODMAP bread*
3   garlic infused oil*
4   dairy free spread (olive oil spread or butter)*
1   salt
1   dried oregano*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 212
Fat 15.2g
Saturates 2.2g
Protein 3.3g
Carbs 15.8g
Sugars 1.4g
Fibre 0.7g
Salt 0.3g
Iron 1.2mg
Calcium 17mg
Calories 212
Fat 15.2g
Saturates 2.2g
Protein 3.3g
Carbs 15.8g
Sugars 1.4g
Fibre 0.7g
Salt 0.3g
Iron 1.2mg
Calcium 17mg
Calories 208
Fat 16.6g
Saturates 2.2g
Protein 1.5g
Carbs 13.5g
Sugars 2.9g
Fibre 1.5g
Salt 0.2g
Iron 0.2mg
Calcium 16.7mg
    | | |
  1. Slice the bread into triangles (you can remove the crust if you want).
  2. Melt the butter or dairy free spread with the garlic infused oil. Mix well then dip each toast triangle in the buttery mixture and pop onto an oven tray.
  3. Sprinkle with salt and oregano. Pop under the oven grill until the top is golden. Then flip the bread and add another sprinkle of salt and oregano. Then pop back under the grill until golden.
  4. Serve immediately! Enjoy.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area. Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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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