Low FODMAP Rhubarb Custard Cups

Ingredients

MAKE GLUTEN FREE

Servings:

Stewed Rhubarb

300   fresh rhubarb
40   raspberries (fresh or frozen)

Low FODMAP Custard

4   custard powder (not instant)*
1000   low FODMAP milk*
1.5   white sugar
1   vanilla essence (optional)

Low FODMAP Muesli

2   low FODMAP muesli*

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

Equipment

  • large saucepan
  • large mixing bowl

Low FODMAP Rhubarb Custard Cups

Last updated Jun 30th, 2021

PREP IN 4 MIN
COOKS IN 20 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Hannah Hunter (RD)
FEATURED IN Breakfast, Dessert, Snacks, Vegetarian Options

These delicious low FODMAP rhubarb custard cups make the perfect dessert or snack. The tanginess of the rhubarb is balanced by the sweetness of the custard and the crunch of low FODMAP muesli. You can find my low FODMAP recipe for low FODMAP muesli here. This recipe does contain fruit, so make sure you divide it evenly into the recommended number of serves.

Note on custard: Commercially made custard is listed as high FODMAP for lactose in the Monash Low FODMAP app. You can make your own low FODMAP custard at home using custard powder and a low FODMAP milk. Avoid using instant custard powder that has milk based ingredients as these will contain higher levels of lactose (see buying tips for more info).

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

Stewed Rhubarb

300   fresh rhubarb
40   raspberries (fresh or frozen)

Low FODMAP Custard

4   custard powder (not instant)*
1000   low FODMAP milk*
1.5   white sugar
1   vanilla essence (optional)

Low FODMAP Muesli

2   low FODMAP muesli*

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

Equipment

  • large saucepan
  • large mixing bowl
SHOW NUTRITION

Nutrition per serve

    | |
Calories 431
Fat 13.8g
Saturates 3.4g
Protein 4.9g
Carbs 70.7g
Sugars 26.1g
Fibre 5g
Salt 0.3g
Iron 2.4mg
Calcium 405.3mg
Calories 358
Fat 14.6g
Saturates 3.9g
Protein 6.1g
Carbs 50.6g
Sugars 14.9g
Fibre 4.7g
Salt 0.4g
Iron 2.6mg
Calcium 570.3mg
Calories 438
Fat 14.6g
Saturates 3.7g
Protein 5.8g
Carbs 70.3g
Sugars 26.1g
Fibre 5g
Salt 0.3g
Iron 2.4mg
Calcium 405.3mg
    | | |
  1. Weigh and then chop the rhubarb. Place the rhubarb and raspberries in a small saucepan and cover with warm water. Place over medium heat and bring to a gentle simmer. Allow to simmer for about 10 minutes or until the rhubarb is soft. Drain off most of the excess liquid using a sieve. Then return the fruit to the saucepan and mash.
  2. While the rhubarb stews, make the custard. Check the directions on your custard powder box and adjust the following directions as needed. Here is how I made my custard: place the custard powder, low FODMAP milk, and white sugar into a large microwave proof bowl. Whisk until smooth. Then whisk in the rest of the low FODMAP milk. Cook in the microwave on high for 2 minutes, then stir, cook in 1 to 2 minute increments until the custard is thick (stir after each time period). Taste the custard and stir through the vanilla essence if needed.
  3. Layer the low FODMAP muesli, custard and stewed rhubarb into cups.
  4. Serve immediately. Enjoy!

Buying Tips

Buy a custard powder that does not include milk powder or whey powder. We used Edmonds Gluten Free Custard Powder which contained maize cornflour, colours (beta-carotene, riboflavin), salt and flavour. Or use our vanilla custard recipe.

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).

Either choose a low FODMAP muesli or make your own at home. Or try one of our low FODMAP muesli or granola recipes. You can find these in our premium recipe area.

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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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: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

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