Low FODMAP Hawaiian Toastie

Ingredients

MAKE GLUTEN FREE

Servings:

Hawaiian Toastie

2   low FODMAP bread*
1   butter or dairy free spread*
40   canned pineapple chunks in juice (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

Last updated Oct 12th, 2021

PREP IN 4 MIN
COOKS IN 6 MIN
SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Audrey Inouye (RD)
FEATURED IN Lunch, Snacks

Food doesn't have to be complicated, a simple touch of pineapple adds a tropical flavour to this yummy low FODMAP toastie.

  • Gluten Free
  • Low FODMAP
  • Egg Free
  • Nut Free

Ingredients

MAKE GLUTEN FREE

Servings:

Hawaiian Toastie

2   low FODMAP bread*
1   butter or dairy free spread*
40   canned pineapple chunks in juice (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
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 399
Fat 20.2g
Saturates 5.9g
Protein 17.4g
Carbs 36.9g
Sugars 5.5g
Fibre 1.8g
Salt 1.3g
Iron 2.8mg
Calcium 237.3mg
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 279.8mg
    | | |
  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 spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.

Check your shaved ham has not been cured using high fructose corn syrup. Ham cured with honey is okay - honey has a small low FODMAP serving size and the amount of honey in one serving of ham should be well within low FODMAP guidelines.

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.

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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: Audrey Inouye (RD)

Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More

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