All too often we hear people say they think they cannot enjoy fruits and vegetables while on the Elimination Phase of the Low FODMAP Diet. The fact is that many have quite generous low FODMAP serving sizes, and then there are items like apples that have very small low FODMAP servings. But that doesn’t mean you cannot have them!
Which Apples Can You Eat?
Pink Lady and Granny Smith apples have been lab tested by both Monash University and FODMAP Friendly. Use your apps to keep track of updates, but rest assured that these recipes, per serving, contain low FODMAP amounts of apples.
EXAMPLE: If a recipe contains 200g of apples, that might sound like a lot, but if the recipe is divided into 12 servings, that means the suggested serving contains a lab tested low FODMAP amount of apple. Let’s get to our 14 low FODMAP recipes featuring apples!
Low FODMAP Apple Strudel
Apple strudel on the low FODMAP diet? You bet! The diet is not wheat or gluten-free, and small amounts of filo dough are low FODMAP, as lab tested by Monash. This is a classic strudel, made low FODMAP when you adhere to serving size suggestions. Get the recipe.
Low FODMAP Salted Caramel Apple Pecan Pie
Salted caramel, apples and pecans in a gluten-free pie that is perfect for fall and winter holidays. Get the recipe.
Low FODMAP Apple & Grape Crisp
We love a classic apple crisp, but the low FODMAP serving of apples is small. This crisp uses low FODMAP grapes to balance out the apples. Serve warm with lactose-free vanilla ice cream! Get the recipe.
Low FODMAP Apple & Walnut Charoset
A small amount of apples, along with walnuts and raisins combine for the perfect holiday Charoset. Get the recipe.
Low FODMAP Spicy Apple Old-Fashioned
A traditional old-fashioned, with an apple kick. Get the recipe.
Low FODMAP Sour Cream Apple Streusel Snack Cake
Quick to prepare and feeds a crowd, this Sour Cream Apple Streusel Snack Cake showcases a low FODMAP amount of apples and is perfect for bake sales. Get the recipe.
Low FODMAP Kale, Carrot & Apple Salad
We love cooking sweet as well as savory dishes with apples. Here they lend sweetness to a kale and carrot salad. Get the recipe.
Low FODMAP Apple Cinnamon Breakfast Cookies
Cookies for breakfast? Yes, with fiber-rich and heart healthy oats! Vegan, too! Get the recipe.
Low FODMAP Apple Smoked Gouda Muffins
Another sweet and savory recipe. A muffins with smoked gouda cheese and chunks of apple. A perfect mid-day snack. Get the recipe.
Low FODMAP Apple Streusel Muffins
You can make these tender muffins with streusel or without. The apples chunks add loads of flavor and moisture. Get the recipe.
Low FODMAP Sourdough Apple Stuffing
Sourdough bread can be low FODMAP and this stuffing features it along with apples, sausage, leek greens, sage and thyme. Get the recipe.
Low FODMAP Crown Roast Of Pork With Apple Stuffing
Looking for a centerpiece showstopper? This crown roast of pork is it! Complete with stuffing and gravy. Get the recipe.
Low FODMAP Browned Butter Apple Bars with Cinnamon Maple Frosting
Browned butter, brown sugar and apples have an affinity for one another and they make these bars simply craveable! Get the recipe.
Vegan Low FODMAP Brown Rice Stuffing with Apples & Hazelnuts
This rice based stuffing happens to be vegan and features juicy, sweet apples, scallions, hazelnuts, parsley and a tiny bit of mint. Perfect for alongside a vegan main, or your roast turkey, or weekly roast chicken. Get the recipe.
Read more in our articles, Are Apples Low FODMAP?, and Apples & Honey for Rosh Hashanah.
