Low FODMAP Garlic Infused Croutons

Ingredients

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Servings:

(makes two small bowls)

Garlic Infused Coutons

8   low FODMAP bread*
3   dairy free spread (olive oil spread or butter)*
4   garlic infused oil*
0.5   dried oregano*
1   rock salt

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

Equipment

  • oven tray

Low FODMAP Garlic Infused Croutons

PREP IN 5 MIN COOKS IN 15 MIN SERVES 4 (makes two small bowls)
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Lunch, Side Dishes, Snacks, Vegetarian Options

Low FODMAP garlic infused croutons are delicious! They are perfect on salads, dipped in soup, or simply eaten as a snack. I used low FODMAP garlic infused oil and gluten free bread to make sure these croutons are safe. You can read about why garlic infused oil is safe here.

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

Nutrition per serve

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Calories 285
Fat 14.9g
Saturates 2.2g
Protein 6.5g
Carbs 31.5g
Sugars 2.8g
Fibre 1.4g
Salt 0.5g
Iron 2.5mg
Calcium 35.3mg
Calories 285
Fat 14.9g
Saturates 2.2g
Protein 6.5g
Carbs 31.5g
Sugars 2.8g
Fibre 1.4g
Salt 0.5g
Iron 2.5mg
Calcium 35.3mg
Calories 276
Fat 17.6g
Saturates 2.2g
Protein 2.9g
Carbs 26.9g
Sugars 5.9g
Fibre 3g
Salt 0.4g
Iron 0.4mg
Calcium 34.7mg
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  1. If you are using fresh or frozen gluten free bread lightly toast it under the oven grill for a couple of minutes to dry it out before using. Stale gluten free bread is ideal for this recipe.
  2. Preheat the oven to 170ºC (340ºF) bake function.
  3. Melt the dairy free spread (olive oil spread or butter) and garlic infused oil in a covered bowl in the microwave (this will take about 10 to 20 seconds on high).
  4. Cut the gluten free bread into 2 cm (0.8 inch) cubes.
  5. Place the bread croutons into a bowl, and pour over the infused butter mixture. Toss the bread croutons until they are evenly coated then season with a sprinkle of oregano, and a couple of grinds of salt.
  6. Spread the croutons in a single layer on a baking tray and place on the middle rack in the oven. Cook for 10 to 15 minutes, until golden brown and crisp. Turn once while they cook. Quick Tip: Don't leave these unattended in the kitchen! They can brown quickly so keep an eye on them and remove just as they go golden.
  7. Enjoy the low FODMAP garlic infused croutons hot or cold. I love using them in salads, as a side for soup, or just as a snack!

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

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.