Low FODMAP Gingerbread Men Cookies

Ingredients

MAKE GLUTEN FREE

Makes 24 servings (limit 1 gingerbread man cookie per serving)

GINGERBREAD MAN COOKIES

280   gluten free all purpose flour (you'll also need more when rolling out the dough)*
0.75   guar gum (or xanthan gum) (leave out if your flour blend already contains it)*
0.5   baking soda
1.5   ground cinnamon*
1   ground ginger*
0.25   ground nutmeg*
0.125   ground cloves (small pinch)*
0.125   salt (small pinch)
109   brown sugar (lightly packed)
85   butter or dairy free spread (room temperature - do not melt it)*
3   golden syrup or unsulphured molasses (we used a 15 ml tablespoon)
1   pure maple syrup*
1   large egg (at room temperature)
0.5   vanilla extract

ROYAL ICING

1   egg white
131   confectioners sugar (powdered sugar)*

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

Low FODMAP Gingerbread Men Cookies

Last updated Dec 7th, 2022

PREP IN 1 hour
COOKS IN 8 MIN
SERVES 24
(limit 1 gingerbread man cookie per serving)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Baking, Christmas, Vegetarian Options

These perfectly spiced low FODMAP gingerbread men cookies are a firm favourite at Christmas time! They have slightly crispy edges and lightly chewy centres and are the ideal accompaniment for your favourite cup of tea.

Cookie cutter note: Our gingerbread man cookie cutter was 12cm (4.5 inches) long.

Prep time note: The prep time below includes making the dough and rolling it out. You also need to give the dough 2 hours to chill in the freezer or leave the dough overnight to set in the fridge.

FODMAP Note: Both golden syrup and molasses are low FODMAP in 1 teaspoon servings. This recipe is low FODMAP provided you divide it into the recommended number of serves.

Colour note: Your cookies will vary in colour depending on if you use golden syrup or molasses. We used golden syrup which gave our cookies a lighter colour.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

SERVES 24 (limit 1 gingerbread man cookie per serving)

GINGERBREAD MAN COOKIES

280   gluten free all purpose flour (you'll also need more when rolling out the dough)*
0.75   guar gum (or xanthan gum) (leave out if your flour blend already contains it)*
0.5   baking soda
1.5   ground cinnamon*
1   ground ginger*
0.25   ground nutmeg*
0.125   ground cloves (small pinch)*
0.125   salt (small pinch)
109   brown sugar (lightly packed)
85   butter or dairy free spread (room temperature - do not melt it)*
3   golden syrup or unsulphured molasses (we used a 15 ml tablespoon)
1   pure maple syrup*
1   large egg (at room temperature)
0.5   vanilla extract

ROYAL ICING

1   egg white
131   confectioners sugar (powdered sugar)*

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

Nutrition per serve

    | |
Calories 123
Fat 3.1g
Saturates 0.5g
Protein 1.4g
Carbs 21.9g
Sugars 10.7g
Fibre 0.2g
Salt 0.1g
Iron 0.3mg
Calcium 23.2mg
Calories 123
Fat 3.1g
Saturates 0.5g
Protein 1.4g
Carbs 21.9g
Sugars 10.7g
Fibre 0.2g
Salt 0.1g
Iron 0.3mg
Calcium 23.2mg
Calories 123
Fat 3.1g
Saturates 0.5g
Protein 1.4g
Carbs 21.9g
Sugars 10.7g
Fibre 0.2g
Salt 0.1g
Iron 0.3mg
Calcium 23.2mg
    | | |
  1. In a large bowl, whisk together the flour, guar gum/xanthan (if using), baking soda, cinnamon, ginger, nutmeg, cloves and salt. Place the flour mixture to one side for later.
  2. Soften the butter or dairy free spread (if needed but do not melt it - you want it just soft enough that it is easy to press your finger gently into it). Using a cake mixer or electric egg beaters, beat the butter or dairy free spread and brown sugar until smooth and creamy. Then mix through the golden syrup/molasses, maple syrup, egg and vanilla. Add the flour mixture and mix on low until just combined. The cookie dough should be thick and sticky at this stage - it won't be a formed dough ball that you can handle with your hands. Don't panic; thick and sticky is exactly how the cookie dough should look.
  3. Divide the dough in half. Place each half of the dough in separate pieces of plastic wrap. Wrap tightly and pat into a rectangle.
  4. Place the cookie batter in the freezer and chill for two hours or pop it in the fridge overnight. The dough should feel stiff when you pull it out of the fridge or freezer.
  5. When you are ready to roll out the dough, line three baking/cookie trays with baking/parchment paper. Next, place a large piece of baking paper/parchment paper on the bench. Generously sprinkle the paper with flour. 
  6. Remove one of the dough pieces from the freezer/fridge. Cut it in half. Take one half, roll it through the flour, and knead it with your hands a few times - each time allowing the dough piece to pick up more flour. Sprinkle the paper lightly with more flour and start rolling out the dough - adding more flour on top to stop it from sticking to the rolling pin. Once the dough is about 1/4 inch (0.5cm) thick, dip your cookie cutter in flour and cut out the gingerbread man shapes (wiggle the cutter well to loosen the dough). Gently loosen the shape off the paper using a butter knife, then transfer it to a lined baking/cookie tray using a metal fish slice. Give each cookie plenty of space around it (we got about 8 cookies per tray).
  7. Troubleshooting tip: If the cut gingerbread men cookies stick to the paper and won't easily lift up - don't panic. Gather the dough back into a ball, knead it back through a sprinkle of flour a couple more times. Then roll it out again. Gluten free dough can be more temperamental than wheat-based dough and it takes a while to get used to working with it.
  8. Repeat the dough rolling process until all the dough has been used - we ended up with 24 cookies from the batch of dough.
  9. Place the cookies trays in the fridge for 15 minutes or in the freezer for 5 minutes to firm the dough.
  10. Preheat the oven to 180ºC (350ºF) bake function. Bake each cookie tray in the centre of the oven for 7-8 minutes, until the cookies are just set. Then remove from the oven and allow to cool completely on the trays.
  11. Decorate using royal icing if desired. Make the royal icing by lightly whisking the egg white until light and frothy. Slowly mix through the icing/powdered sugar until you have a smooth paste - you want it relatively firm but spreadable (if it becomes too thick - add a few drops of water). Place in a piping bag and decorate the cookies. 
  12. Once the icing has set, store the low FODMAP gingerbread men cookies in an airtight container for up to one week. Enjoy one cookie per serving and leave 3-4 hours between eating the cookies if you are in the first phase of the diet.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.

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.

Gluten Free Tips

Most icing sugars (powdered sugar) are gluten free, however some do contain wheat starch. This means you should check that your icing/powdered sugar is gluten free.

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.

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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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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