Recipes | Breakfast

Low FODMAP Lemon Poppy Seed Waffles


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The Perfect Marriage: Lemons and Poppy Seeds

The idea for these Lemon Poppy Seed Waffles came about while enjoying a lemon poppy seed muffin made by a local bakery. It is gluten-free, but we know that they do use regular cow’s milk, and therefore it is not a low FODMAP treat.

Dédé has learned through testing herself that she can eat one now and then and be OK, but she wanted a baked good that highlighted the classic lemon poppy seed combo and was also truly low FODMAP approved.

Low FODMAP lemon poppy seed waffles

By the way, the same bakery has great hot beverages and Dédé used to order hers with soy milk, and use quite a bit of the alternative dairy.

She would often not feel so great after a trip to this establishment and not in her wildest dreams did she ever think her IBS symptoms would have been from the soy!

When she discovered the low FODMAP diet and put the puzzle pieces together she quickly switched to lactose-free milk in her morning beverage – but we digress.

Low FODMAP lemon poppy seed waffles with syrup, lemon curd and lemon yogurt cream

This is Where The Lemon Comes In

This recipe for low FODMAP Lemon Poppy Seed Waffles is crispy on the outside, tender on the inside and gluten-free. They are fabulous with maple syrup but truly extraordinary with a spoonful of yogurt and a dollop of Lemon Curd.

The waffle recipe may be doubled for guests —or frozen for later for quick weekday breakfast.

These Reheat Beautifully

Simply reheat in toaster or toaster oven. As always we look for ways for you to eat splendidly while also eating low FODMAP and these waffles satisfy.

Don’t overlook the idea of making a larger batch and freezing for easy breakfasts or snacks when the mood strikes. We simply slide them into heavy zip top bags.

Monash University Certified Low FODMAP lemon poppy seed waffles with lemon curd and lemon yogurt cream

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lemon poppyseed waffles with syrup, lemon curd and lemon yogurt cream
3.6 from 5 votes

Lemon Poppy Seed Waffles

The combination of bright lemon zest and the delicate crunch of poppy seeds combine in this low FODMAP waffle.

Low FODMAP Serving Size Info: Makes about 3, 8-inch (20 cm) round or 8, 4-inch (10 cm) square waffles; serves 6

Makes: 6 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson


  • 2 cups (290 g) low FODMAP gluten-free all-purpose flour, such as Bob's Red Mill Gluten-Free 1 to 1 Baking Flour
  • 2 tablespoons sugar
  • 1 tablespoon plus 1 teaspoon baking powder; use gluten-free if following gluten-free diet
  • 1 tablespoon plus 1 teaspoon poppy seeds
  • 1 tablespoon lemon zest, using a rasp-style zester
  • 1 teaspoon salt
  • 1 1/2 cups (360 ml) lactose-free whole milk, 2%, 1% or fat free, at room temperature
  • 1/2 cup (1 stick; 113 g) unsalted butter, cut into pieces
  • 2 large eggs, at room temperature


  1. Preheat waffle iron according to manufacturer’s instructions. Preheat oven to 200°F/95°C if you want to keep waffles warm between batches.
  2. Whisk together the flour, sugar, baking powder, poppy seeds, lemon zest and salt in a large mixing bowl to aerate and combine. Make a well in the center then set aside.
  3. Heat the milk and butter together in a small saucepan over low-medium heat until butter is melted. Whisk together then pour into a small mixing bowl and allow to cool until just slightly warm. Alternately, you may measure out the milk in a large 4 cup (960 ml) microwave safe Pyrex measuring cup. Add the butter and microwave until butter is melted and milk is warmed. Allow to cool slightly. Whisk eggs into milk/butter mixture until well combined, then pour into well in dry mixture and whisk gently until just combined.
  4. Coat waffle maker lightly with nonstick spray (you will probably only need to do this once). Scoop waffle batter into preheated waffle iron, making sure batter covers the entire surface; do not overfill. Close the top and cook until waffles are crispy top and bottom and golden brown, probably about 4 minutes or so depending on waffle maker. Keep waffles warm in a 200°F/90°C oven directly on rack as you continue to make waffles. Serve waffles immediately with pure maple syrup and/or offer Lemon Yogurt Cream and/or Lemon Curd as options.



  • If your milk and butter hasn’t cooled and you add the eggs, they might scramble, so take care. Also if you add any cold ingredients to the melted butter, it will seize up and you will get little hard butter pieces suspended in the batter, which will then be too thick to work with.

If You Can Tolerate

  • Fructans: If you passed the fructan wheat Challenge you can use regular unbleached all-purpose flour in place of the gluten-free. Measure out this substitution by weight for best results.
  • Lactose: If you passed the lactose Challenge use regular whole, 2%, 1% or fat free milk.
Course: Breakfast, brunch
Cuisine: American


Calories: 395kcal | Carbohydrates: 48g | Protein: 7g | Fat: 19g | Saturated Fat: 1g | Cholesterol: 70mg | Sodium: 591mg | Potassium: 37mg | Fiber: 2g | Sugar: 7g | Vitamin A: 100IU | Vitamin C: 1.3mg | Calcium: 32mg | Iron: 0.5mg

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.