Low FODMAP Banana Pecan French Toast
Ingredients
MAKE GLUTEN FREEServings:
Banana Pecan French Toast
2
low FODMAP bread*
1
medium egg
1
ground cinnamon*
0.5
butter or dairy free spread*
2
pure maple syrup*
40
banana (firm - no brown spots) (sliced)*
2
pecans (or toasted sunflower & pumpkin seeds) (crumbled)*
Equipment
- large frypan
Low FODMAP Banana Pecan French Toast
I am super excited to share our first low FODMAP guest recipe! This lovely Banana Pecan French Toast recipe is from registered dietitian, Stephanie Clairmont, and it is the perfect way to beat mid-week breakfast boredom. For my nut-free followers you can replace the pecans with toasted sunflower and pumpkin seeds instead.
More info about Stephanie:
Stephanie Clairmont, MHSc, RD is an expert dietitian who was diagnosed with IBS in 2007. Since improving her own health, Stephanie has shared her years of experience, insight, advice, and recipes to help people with IBS and IBD.
FODMAP Note: Common bananas are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe with brown spots.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Banana Pecan French Toast
2
low FODMAP bread*
1
medium egg
1
ground cinnamon*
0.5
butter or dairy free spread*
2
pure maple syrup*
40
banana (firm - no brown spots) (sliced)*
2
pecans (or toasted sunflower & pumpkin seeds) (crumbled)*
Equipment
- large frypan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
471
Fat
22.7g
Saturates
3.8g
Protein
15.5g
Carbs
53.8g
Sugars
16.9g
Fibre
4.8g
Salt
0.5g
Iron
4mg
Calcium
110.3mg
Calories
471
Fat
22.7g
Saturates
3.8g
Protein
15.5g
Carbs
53.8g
Sugars
16.9g
Fibre
4.8g
Salt
0.5g
Iron
4mg
Calcium
110.3mg
Calories
463
Fat
25.5g
Saturates
3.9g
Protein
11.8g
Carbs
49.2g
Sugars
20g
Fibre
6.3g
Salt
0.4g
Iron
1.9mg
Calcium
109.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place your large non-stick frypan on to warm over medium heat. Scramble the egg in a wide, flat bottomed bowl (think pasta plate) along with the cinnamon.
- Place the gluten free bread one slice at a time in the egg, flip to cover entire bread. Make sure each of the slices soak up all the egg so none is leftover.
- Add your butter or dairy free spread of choice to the frypan. Place the egg soaked bread into the pan and cook 2 to 3 minutes per side until slightly brown and toasty. Flip and cook the other side.
- Serve on plate with a drizzle maple syrup, sliced banana, and a sprinkle of pecans (or toasted sunflower and pumpkin seeds).
Much love & good eating,
Stephanie from Beyond FODMAPs
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When choosing bananas make sure you select common bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
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.
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.
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: Stephanie Clairmont
Stephanie Clairmont, MHSc, RD is an expert dietitian who was diagnosed with IBS in 2007. Since improving her own health, Stephanie now shares her years of experience, insight, advice, and recipes as a go-to source for reliable information and a holistic p... Read More
