Delicious Low FODMAP Blueberry French Toast Bake
Ingredients
MAKE GLUTEN FREEMakes 12 servings
French Toast Bake
500
low FODMAP bread*
150
blueberries (fresh or frozen)
8
large egg
562.5
low FODMAP milk*
0.5
ground cinnamon*
0.5
ground nutmeg*
2
vanilla extract
100
brown sugar
Cinnamon Brown Sugar Topping
66.67
brown sugar (packed)
70
gluten free all purpose flour*
0.5
ground cinnamon*
70
butter or dairy free spread*
Equipment
- large deep oven dish
Delicious Low FODMAP Blueberry French Toast Bake
This low FODMAP blueberry French toast bake is simply delicious and perfect for Christmas morning. This low FODMAP recipe has minimal prep. You can make it the night before and let the refrigerator do all the work! Wake up on Christmas morning to the comforting aromas of nutmeg and cinnamon.
If possible use bread that is going slightly stale as this will help stop your bake from going soggy. I leave my bread out on the bench for a few hours to dry out before making the French toast bake. This dish is best if you leave it overnight to soak. This dish is designed to feed 10 to 12 people so if you are serving fewer people watch your portion size to make sure you don’t consume too much gluten free bread. Also if you are a vegetarian, serve the French toast bake with a side of low FODMAP fruit instead of bacon.
Option to Reduce Serving Sizes: Here are the quantities if you want to make this recipe for 5 to 6 people. Leftovers will keep in the fridge for 3 days. Ingredients: 250g gluten free bread (9oz or 1/2 a loaf), 90g (3.2oz or 1/2 cup) fresh or frozen blueberries, 4 large eggs, 280ml (1 cup & 2 tbsp) soy protein milk or low FODMAP milk, 1/4 tsp cinnamon, 1/8 tsp nutmeg, 1 tsp vanilla essence, 50g (1.8oz or 1/4 cup) brown sugar. Ingredients for cinnamon brown sugar topping: 35g (1.25oz) brown sugar, 35g (1.25oz) gluten free all purpose flour, 1/4 tsp cinnamon, 35g (1.25oz) dairy free spread (or butter). Use a 20cm or 8 inch baking pan.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12
French Toast Bake
500
low FODMAP bread*
150
blueberries (fresh or frozen)
8
large egg
562.5
low FODMAP milk*
0.5
ground cinnamon*
0.5
ground nutmeg*
2
vanilla extract
100
brown sugar
Cinnamon Brown Sugar Topping
66.67
brown sugar (packed)
70
gluten free all purpose flour*
0.5
ground cinnamon*
70
butter or dairy free spread*
Equipment
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
323
Fat
10.2g
Saturates
2.2g
Protein
10.4g
Carbs
46.8g
Sugars
19.6g
Fibre
1.5g
Salt
0.4g
Iron
2.7mg
Calcium
121.8mg
Calories
308
Fat
10.2g
Saturates
2.3g
Protein
10.4g
Carbs
43.1g
Sugars
17.5g
Fibre
1.4g
Salt
0.4g
Iron
2.7mg
Calcium
152.7mg
Calories
333
Fat
12.5g
Saturates
2.3g
Protein
8.1g
Carbs
46.5g
Sugars
22.4g
Fibre
2.8g
Salt
0.3g
Iron
1.3mg
Calcium
124.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Grease the oven proof dish with dairy free spread (olive oil spread or butter) or spray with nonstick spray.
- Slice the gluten free bread into 2.5cm (1 inch) cubes. Spread the cubes evenly into the oven proof dish and sprinkle with the blueberries. Set aside.
- In a large bowl, whisk the eggs, low FODMAP milk, cinnamon, nutmeg, vanilla essence, and brown sugar together until no brown sugar lumps remain. Pour evenly over the bread. Wrap tightly with plastic wrap and refrigerate for at least 3 hours or overnight.
- Preheat oven to 180ºC (350°F). Remove oven proof dish from the refrigerator.
- Prepare the cinnamon brown sugar topping. In a medium sized bowl whisk the brown sugar, gluten free all purpose flour, and cinnamon until there are no lumps. Cut the dairy free spread (olive oil spread or butter) into cubes - you want it cold and not at room temperature. Using your fingers or two forks, rub 3/4 of the dairy free spread (olive oil spread or butter) into the mixture until you have small bread crumb sized lumps with a few larger lumps (add more butter if needed). Sprinkle evenly across the top of the bread and then add the remaining dairy free spread (olive oil spread or butter) in small lumps evenly across the top.
- Place in the middle of the oven and bake for 40 minutes, then check and continue cooking for another 10 minutes or until golden brown on top. Serve immediately and top with bacon, maple syrup or fresh fruit.
- Cover leftovers and refrigerate for up to 3 to 4 days. To reheat place the serve in the microwave and heat on high for 40 seconds or until warm. Then transfer to an oven proof dish and grill/broil in the oven on high for 1 to 2 minutes, until the top goes crunchy.
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).
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.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
