You can have white cupcakes, even during the Elimination Phase. Ours are tender, not too sweet, easy to make, and alswo gluten -free.
And YES, you can also use this recipe for round layers cakes and a rectangular snack cake; all the information is in the recipe. Consider this recipe your basic low FODMAP white cake recipe, that is also gluten-free!
When you first embark on the low FODMAP diet you might think you have to leave all of your food-centered holidays behind. Thanksgiving might come to mind or big blowout parties like the Super Bowl and what about birthdays? I am here to tell you that you can eat very well at all of these occasions. These White Cupcakes, by the way, work well at these events and many more.
Bake sales? Cupcakes. Office parties? Cupcakes. Kid’s parties? Cupcakes. And these white cupcakes are a basic, which you will use again and again. Take a look at how we gussied them up for Valentine’s Day.
Low FODMAP Baking
These white cupcakes, in addition to the dozens of other baking recipes here at FODMAP Everyday®, are here to show you that you can still enjoy baking at home and eating many of your favorite baked goods while still following the low FODMAP diet.
Check out our eBook, Low FODMAP & Gluten Free Baking: Everything You Need To Know! It is almost 300 pages long and has exclusive recipes, as well as tons of info on technique, equipment, and more.
Tips for Low FODMAP White Cupcakes
Most white cupcakes contain egg whites only, which is one of the reasons the cake stays pale in color. The addition of one egg yolk adds moisture and richness, without adding too much color and is a technique that I picked up a while ago when baking classic white cake.
Cupcakes, being diminutive in nature, dry out very quickly and any help we can give them is welcomed.
Also, along the same lines while you could use whole, 2% or skim milk and the cupcakes would work, but I think they work best with the extra boost of fat from whole milk.
You can see this Basic recipe in action in our Valentine’s Day Cupcakes.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. Eat to your tolerance.
- Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Gluten-Free White Cupcakes
These Gluten-Free White Cupcakes are a basic for your low FODMAP baking repertoire. Try them with our Monash University Certified Low FODMAP Vanilla Frosting.
Low FODMAP Serving Size Info: either two 8-inch or 9-inch (20 cm or 23 cm) cake layers; a 13 by 9-inch (33 cm by 23 cm) pan; or 24 cupcakes. Serving size depends on which frosting or buttercream you use. As a starting point we recommend cutting round cakes into 14 servings, the rectangular cake into 24 servings and eating only 1 cupcake at a time.
Ingredients:
- 1 1/3 cups (315 ml) lactose-free whole milk, at room temperature
- 1 tablespoon plus 1 teaspoon lemon juice
- 4 large egg whites, at room temperature
- 1 large egg, at room temperature
- 1 3/4 cups (250 g) plus 1 tablespoon low FODMAP gluten-free all-purpose flour blend, such as Bob’s Red Mill 1 to 1 Baking Flour
- 1/3 cup (37 g) cornstarch, whisked before measuring
- 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 12 tablespoons (1 ½ sticks; 170 g) unsalted butter, at room temperature, cut into pieces
- 1 1/2 cups (297 g) sugar
- 1 tablespoon vanilla extract
Preparation:
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Position oven racks in middle of oven. Preheat oven to 350°F/180°. Line 24 cupcake wells with fluted paper cups; set aside.
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Whisk together the milk and lemon juice in a mixing bowl and allow to sit for about 5 minutes to thicken. Add egg whites and whole egg to thickened milk and whisk until well combined; set aside.
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Whisk together the flour, cornstarch, baking powder, baking soda and salt in a mixing bowl to aerate and combine; set aside.
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Beat butter with an electric mixer on medium-high speed in a large mixing bowl until very smooth and creamy, about 3 minutes, scraping down the bowl once or twice. (If using a stand mixer, use the flat paddle attachment). Beat in the sugar gradually and continue beating until fluffy, about 4 minutes, again scraping down the bowl as needed. Beat in vanilla.
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Alternately add the wet mixture and dry mix to the butter/sugar mixture in 3 batches, beating well until smooth and combined. Evenly divide batter among fluted paper cups. Bake cupcakes for about 15 to 20 minutes, rotating the pans front to back once during baking. When done the tops should spring back when lightly pressed and a toothpick inserted in the center should show a few moist crumbs clinging. Place pans on a cooling rack for 5 minutes, then unmold cupcakes and cool upright. (If you want to freeze cupcakes for future use, place in zip top bags with air removed and freeze for up to 1 month. Defrost in refrigerator).
Dédé’s Quick Recipe Tips Video
Notes:
Tips
- The low FODMAP diet is not a gluten-free diet, but we know that many of you are following a GF diet or a lower-in-gluten diet. Did you know that some baking powder is not GF? Read the labels to make sure you are buying what you need.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. Eat to your tolerance.
- Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
