Low FODMAP Garlic Infused Croutons
Low FODMAP Garlic Infused Croutons
Low FODMAP garlic infused croutons are delicious! They are perfect on salads, dipped in soup, or simply eaten as a snack. I used low FODMAP garlic infused oil and gluten-free bread to make sure these croutons are safe. You can read about why garlic infused oil is safe here.
Ingredients
Make gluten free(makes two small bowls)
Garlic Infused Coutons
low FODMAP bread
FODMAP
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.
butter or dairy free spread
Dairy Free
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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.
dried oregano
Gluten Free
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Learn moreMethod
- If you are using fresh or frozen gluten free bread lightly toast it under the oven grill for a couple of minutes to dry it out before using. Stale gluten free bread is ideal for this recipe.
- Preheat the oven to 170ºC (340ºF) bake function.
- Melt the dairy free spread (olive oil spread or butter) and garlic infused oil in a covered bowl in the microwave (this will take about 10 to 20 seconds on high).
- Cut the gluten free bread into 2 cm (0.8 inch) cubes.
- Place the bread croutons into a bowl, and pour over the infused butter mixture. Toss the bread croutons until they are evenly coated then season with a sprinkle of oregano, and a couple of grinds of salt.
- Spread the croutons in a single layer on a baking tray and place on the middle rack in the oven. Cook for 10 to 15 minutes, until golden brown and crisp. Turn once while they cook. Quick Tip: Don't leave these unattended in the kitchen! They can brown quickly so keep an eye on them and remove just as they go golden.
- Enjoy the low FODMAP garlic infused croutons hot or cold. I love using them in salads, as a side for soup, or just as a snack!
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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