Low FODMAP Hawaiian Toastie

Ingredients

    |

Servings:

Hawaiian Toastie

2   low FODMAP bread*
1   dairy free spread (olive oil spread or butter)*
40   canned pineapple chunks in syrup (drained weight)
35   colby or cheddar cheese
30   shaved ham*
1   green onions/scallions (green tips only, finely chopped)*
1   black pepper*

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

Equipment

  • large frypan

Low FODMAP Hawaiian Toastie

PREP IN 4 MIN COOKS IN 6 MIN SERVES 1
BY ALANA SCOTT REVIEWED BY Audrey Inouye (RD)
FEATURED IN Lunch, Snacks

A touch of pineapple adds a tropical flavour to this yummy toastie.

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

Nutrition per serve

    | |
Calories 454
Fat 26.5g
Saturates 9.9g
Protein 19.9g
Carbs 33.7g
Sugars 3g
Fibre 1.8g
Salt 1g
Iron 3mg
Calcium 280.4mg
Calories 454
Fat 26.5g
Saturates 9.9g
Protein 19.9g
Carbs 33.7g
Sugars 3g
Fibre 1.8g
Salt 1g
Iron 3mg
Calcium 280.4mg
Calories 445
Fat 29.3g
Saturates 9.9g
Protein 16.2g
Carbs 29.1g
Sugars 6.1g
Fibre 3.4g
Salt 0.9g
Iron 0.9mg
Calcium 279.9mg
Love this recipe? Get your weekly meal plans.
FREE TRIAL
    | | |
  1. Preheat medium frypan over medium heat.
  2. Butter the outside of the low FODMAP bread.
  3. Grate the cheese, and slice the ham. Drain, rinse and finely chop the tinned pineapple. Finely chop the green tips of the green onions/scallions .
  4. Assemble your cheese toastie. Be sure to put buttered sides on the outside, then add the cheese, ham, pineapple, green onions/scallions  and a sprinkle of black pepper.
  5. Cook each side for about 3 minutes until golden brown.
  6. Serve hot, relax, and enjoy!

Buying Tips

Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.

Check your shaved ham has not been cured using honey, agave syrup, or high fructose corn syrup.

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.