Low FODMAP Lemon Curd French Toast Bites
Ingredients
MAKE GLUTEN FREEServings:
(6 French toast bites per serving)LEMON CURD FRENCH TOAST BITES
8
low FODMAP bread*
8
lemon curd (we used our recipe - see description)
1
large egg
2
low FODMAP milk*
4
white sugar
3
ground cinnamon*
1
butter or dairy free spread (only use if pan-frying the French toast)*
Low FODMAP Lemon Curd French Toast Bites
My friends, these low FODMAP lemon curd French toast bites are SO good! They have a creamy lemon curd filling wrapped in golden French toast and a crunchy cinnamon sugar crust.
These French toast bites have now become a date night favourite, they are also perfect for sharing with friends.
Cooking note: You can cook these in the air fryer to make them extra crispy or you can easily pan-fry them (they are still just as tasty).
Prep in advance: This recipe assumes you already have a batch of our low FODMAP lemon curd sitting in your fridge. If you don’t have this prepared already, you’ll need to make some first.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(6 French toast bites per serving)LEMON CURD FRENCH TOAST BITES
8
low FODMAP bread*
8
lemon curd (we used our recipe - see description)
1
large egg
2
low FODMAP milk*
4
white sugar
3
ground cinnamon*
1
butter or dairy free spread (only use if pan-frying the French toast)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
292
Fat
6.3g
Saturates
1.2g
Protein
8.5g
Carbs
51.8g
Sugars
20.9g
Fibre
2.1g
Salt
0.4g
Iron
2.8mg
Calcium
64mg
Calories
288
Fat
6.3g
Saturates
1.2g
Protein
8.5g
Carbs
51.1g
Sugars
20.5g
Fibre
2.1g
Salt
0.4g
Iron
2.8mg
Calcium
56.1mg
Calories
283
Fat
9g
Saturates
1.2g
Protein
4.9g
Carbs
47.2g
Sugars
24g
Fibre
3.7g
Salt
0.3g
Iron
0.7mg
Calcium
63.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cut the crusts off the bread and lightly flatten the pieces using a rolling pin. Spread a tablespoon of lemon curd over each piece of bread. Then roll each slice of bread into a tube.
- In a shallow bowl, whisk together the egg and milk until well combined.
- In a separate bowl, stir together the cinnamon and sugar to make the cinnamon sugar.
- Air fryer cooking method: Dip the rolled bread in the egg mixture until each tube is coated on all sides. Put ⅔ of the cinnamon sugar in a shallow bowl and quickly roll each tube through the sugar. Place the tubes in the air fryer basket, seam side down, so they don’t unroll. Cook at 190ºC (375ºF) on air fry mode for 4 minutes. Once cooked, remove immediately from the air fryer and roll in the remaining cinnamon sugar. Cut each tube into 3 bite-sized pieces and enjoy. If you are in the first phase of the low FODMAP diet you can enjoy 6 French toast bites (this is the equivalent of 2 pieces of bread).
- Frypan cooking method: Heat a non-stick frypan over medium heat. Once hot, add a dollop of butter/dairy free spread. Dip each roll in the egg mixture until they are coated on all sides and place straight into the hot pan, seam side down, so they don’t unroll. Cook until each side is golden brown, adding more butter/dairy free spread to the pan if needed. Remove the French toast rolls from the pan once cooked and immediately roll through the cinnamon sugar while they are hot. Cut each tube into 3 bite-sized pieces and enjoy. If you are in the first phase of the low FODMAP diet you can enjoy 6 French toast bites (this is the equivalent of 2 pieces of bread)
- These low FODMAP lemon curd French toast bites are best served warm. You can enjoy up to 6 bites per serving.
Buying Tips
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
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.
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: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
