Makes 12 servings
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.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
#LowFODMAP #GlutenFreeOption #DairyFreeOption #NutFree #SoyFreeOption
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 (8.815 or 1/2 a loaf), 90g (3.17oz 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 (1.76oz 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 an 20cm or 8 inch baking pan.
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.
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.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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
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