Low FODMAP Rhubarb Custard Cups

Ingredients

    |

Servings:

Stewed Rhubarb

300   fresh rhubarb
40   raspberries (fresh or frozen)

Low FODMAP Custard

4   custard powder (not instant)*
1000   low FODMAP milk
1.5   white sugar
1   vanilla extract (optional)

Low FODMAP Muesli

2   low FODMAP muesli

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

Equipment

  • large saucepan
  • large mixing bowl

Low FODMAP Rhubarb Custard Cups

COOKS IN 20 MIN SERVES 4
BY ALANA SCOTT REVIEWED BY Hannah Hunter (RD)
FEATURED IN Breakfast, Dessert, Snacks, Vegetarian Options

These delicious low FODMAP rhubarb custard cups make the perfect dessert or snack. The tanginess of the rhubarb is balanced by the sweetness of the custard and the crunch of low FODMAP muesli. You can find my recipe for low FODMAP muesli here. This recipe does contain fruit, so make sure you divide it evenly into the recommended number of serves.

Note on custard: Commercially made custard is listed as high FODMAP for lactose in the Monash Low FODMAP app. You can make your own low FODMAP custard at home using custard powder and a low FODMAP milk. Avoid using instant custard powder that has milk based ingredients as these will contain higher levels of lactose (see buying tips for more info).

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

Nutrition per serve

    | |
Calories 431
Fat 13.8g
Saturates 3.4g
Protein 4.9g
Carbs 70.7g
Sugars 26.1g
Fibre 5g
Salt 0.3g
Iron 2.4mg
Calcium 405.3mg
Calories 431
Fat 13.8g
Saturates 3.4g
Protein 4.9g
Carbs 70.7g
Sugars 26.1g
Fibre 5g
Salt 0.3g
Iron 2.4mg
Calcium 405.3mg
Calories 431
Fat 13.8g
Saturates 3.4g
Protein 4.9g
Carbs 70.7g
Sugars 26.1g
Fibre 5g
Salt 0.3g
Iron 2.4mg
Calcium 405.3mg
Love this recipe? Get your weekly meal plans.
FREE TRIAL
    | | |
  1. Weigh and then chop the rhubarb. Place the rhubarb and raspberries in a small saucepan and cover with warm water. Place over medium heat and bring to a gentle simmer. Allow to simmer for about 10 minutes or until the rhubarb is soft. Drain off most of the excess liquid using a sieve. Then return the fruit to the saucepan and mash.
  2. While the rhubarb stews, make the custard. Check the directions on your custard powder box and adjust the following directions as needed. Here is how I made my custard: place the custard powder, low FODMAP milk, and white sugar into a large microwave proof bowl. Whisk until smooth. Then whisk in the rest of the low FODMAP milk. Cook in the microwave on high for 2 minutes, then stir, cook in 1 to 2 minute increments until the custard is thick (stir after each time period). Taste the custard and stir through the vanilla essence if needed.
  3. Layer the low FODMAP muesli, custard and stewed rhubarb into cups.
  4. Serve immediately. Enjoy!

Buying Tips

Buy a custard powder that does not include milk powder or whey powder. We used Edmonds Gluten Free Custard Powder which contained maize cornflour, colours (beta-carotene, riboflavin), salt and flavour.

Gluten Free Tips

Dairy Free Tips