Low FODMAP ANZAC Biscuits (No Oats)

Ingredients

MAKE GLUTEN FREE

Makes 18 servings (low fodmap serve is 2 cookies)

ANZAC BISCUITS

1   chia seeds
2   boiling water
100   dairy free spread (olive oil spread or butter)*
3   golden syrup (use a 15ml tablespoon)*
105   white sugar
175   gluten free all purpose flour*
100   rice flakes*
80   dried shredded coconut*
2   pumpkin seeds (chopped)*
0.5   baking soda
1   water (hot water for the baking soda)

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

Low FODMAP ANZAC Biscuits (No Oats)

Last updated Apr 24th, 2020

PREP IN 15 MIN
COOKS IN 12 MIN
SERVES 18
(low fodmap serve is 2 cookies)
BY Alana Scott
DIETITIAN REVIEWED BY Geraldine Van Oord (APD)
FEATURED IN Baking, Snacks, Vegetarian Options

These low FODMAP ANZAC biscuits are little gems. They are chunky and chewy with little hints of coconut and sweetness all rolled into a golden cookie.

They make a lovely afternoon snack with a cup of tea and are so easy to make from pantry staples.

FODMAP note: Golden syrup is low FODMAP in 1 teaspoon serves. That means this recipe is low FODMAP providing you divide it into the recommended number of cookies and then only eat 2 cookies per serve.

Rice flakes note: Rice flakes are used as a gluten free rolled oats substitute and are some times sold as gluten free rice porridge. Rice flakes look like tiny white flat discs. You can usually find these in the health food aisle or gluten free area of the grocery store. You can also swap these for quinoa flakes or rolled oats (if you tolerate them - please note rolled oats are not considered gluten free in NZ or Australia).

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

Ingredients

MAKE GLUTEN FREE

SERVES 18 (low fodmap serve is 2 cookies)

ANZAC BISCUITS

1   chia seeds
2   boiling water
100   dairy free spread (olive oil spread or butter)*
3   golden syrup (use a 15ml tablespoon)*
105   white sugar
175   gluten free all purpose flour*
100   rice flakes*
80   dried shredded coconut*
2   pumpkin seeds (chopped)*
0.5   baking soda
1   water (hot water for the baking soda)

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

Nutrition per serve

    | |
Calories 167
Fat 8.2g
Saturates 3.3g
Protein 1.4g
Carbs 21.8g
Sugars 8.4g
Fibre 1.1g
Salt 0.1g
Iron 0.5mg
Calcium 21.7mg
Calories 167
Fat 8.2g
Saturates 3.3g
Protein 1.4g
Carbs 21.8g
Sugars 8.4g
Fibre 1.1g
Salt 0.1g
Iron 0.5mg
Calcium 21.7mg
Calories 167
Fat 8.2g
Saturates 3.3g
Protein 1.4g
Carbs 21.8g
Sugars 8.4g
Fibre 1.1g
Salt 0.1g
Iron 0.5mg
Calcium 21.7mg
    | | |
  1. Preheat the oven to 180ºC (355ºF) fan bake. Line two baking trays with baking paper.
  2. Place the chia seeds into a cup and pour over the hot water. Allow them to soften into a gel.
  3. Place the butter/dairy free spread and golden syrup in a large bowl and soften slightly in the microwave but do not fully melt. You want the butter/spread just soft enough you can gently push your finger into it.
  4. Add the sugar to the butter/dairy spread bowl and whisk until fluffy. Then mix through the softened chia seeds.
  5. Fold through the rice flakes, all purpose flour, coconut, and chopped pumpkin seeds.
  6. Dissolve the baking soda in the hot water and fold through the mixture.
  7. Using a heaped tablespoon measure, scoop out the ANZAC cookies onto the baking tray. Then bake for 10 - 12 minutes until golden and cooked through.
  8. Allow to cool and store in an airtight container. Enjoy up to 2 cookies per serve.

Buying Tips

Check the mild curry powder does not include onion or garlic powder.

Buy a gluten free plain flour or gluten free all purpose flour. The one I 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.

Golden syrup is low FODMAP in 1/2 tablespoon serves. Be careful with your serving size as it does become high FODMAP in larger serves. If you are feeling concerned you can swap the golden syrup with pure maple syrup.

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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: Geraldine Van Oord (APD)

Geraldine Van Oord is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her p... Read More