Can you believe that you can have apple strudel! Monash University has tested filo (phyllo) dough. That’s right, the ultra-thin pastry dough, that is made from wheat flour, is low FODMAP in 1 sheet per serving.
I couldn’t wait to make Low FODMAP Apple Strudel!
You Can Enjoy Our Low FODMAP Apple Strudel
One Sheet of Filo is Low FODMAP
One sheet, you say? Let’s talk about what this means. Most filo is purchased frozen and not made from scratch. It is so thin and delicate that you can see through it.
Not many people make it from scratch, so starting with defrosted from frozen is the accepted norm.
How to Use Filo
Filo is often used to make Spanakopita (spinach and feta triangles; check out our Low FODMAP Spanakopita Spinach Pie) and to make strudel.
Classic strudel dough is similarly thin and is also not typically made at home. My BFF Mary and I did make strudel dough from scratch. We followed a classic Viennese recipe, laying out a clean, large, white sheet on which to stretch the dough.
You stand opposite one another and use the backs of your hands (your fingers would tear it too easily and stretch and stretch and stretch the dough until you can read a newspaper through it. That’s the good old-fashioned way of knowing it is thin enough!
Anyway, it made some awesome strudel – but for most people not so different from purchased frozen filo – so we never bothered again.
The trick with frozen filo, with its ultra-thin and delicate sheets, is to keep it covered with a damp cloth while working with it. This will keep the sheets from drying out, shattering and crumbling.
If you like sweet, flaky pastries, make sure to check out our Low FODMAP Walnut Baklava.
Are Apples Low FODMAP?
Now, let’s talk about apples. We dive into this fruit in-depth in our article, Are Apples Low FODMAP? Definitely read it through.
What you need to know for this recipe is that Monash University has lab tested Pink Lady Apples, which are what we use here. 20 g of Pink Lady apples are low FODMAP. The recipe calls for 300 g but makes 20 servings. This means there is 15 g of apple per serving, which is even less than what is suggested.
The low FODMAP diet is VERY portions dependent!
Low FODMAP Apple Strudel
You will have to show restraint with serving sizes, but we show you how you can have apple strudel while following the low FODMAP diet.
Low FODMAP Serving Size Info: Makes 20 slices of apple strudel; serving size is 1 slice
Ingredients:
- 3 Pink Lady apples, cored, peeled and finely diced to create 300 g of chopped apple
- 1/4 cup (54 g) firmly packed light brown sugar
- 3 tablespoons chopped raisins
- 3 tablespoons finely chopped walnuts
- 2 teaspoons cornstarch
- 1 1/2 teaspoons cinnamon
- 1 teaspoon lemon zest
- 8 sheets of filo dough
- 1/4 cup (57 g) unsalted butter, melted
- 3 tablespoons low FODMAP, gluten-free panko
Preparation:
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Position rack in middle of oven. Preheat oven to 350°F/180°C. Line a rimmed half-sheet pan with parchment paper; set aside.
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Stir the finely diced apples, brown sugar, raisins, walnuts, cornstarch, cinnamon and lemon zest together in a small bowl until well combined.
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Lay one piece of filo on your work surface horizontally (I like to do this on a clean piece of parchment paper) and brush with butter. Add another sheet, more butter and continue until you have used 4 sheets of filo total, finishing with brushing butter on top. Sprinkle with half of the panko all over (do this by eye) then spread half of the apple filling in a “log” shape along the long end near you. Firmly roll the log up away from you, folding in the sides as you approach the last half. Place seam side down on prepared pan. Repeat with remaining filo and filling. You should have two logs, spaced evenly apart on your baking pan. Brush tops with melted butter. (You may hold the strudel at this point, covered with plastic wrap and refrigerated, up to overnight. Some folks have even had success with freezing. Make sure to bring to room temperature before baking.)
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Bake for about 15 minutes or until golden brown and crispy. Allow to cool on pans set on racks for at least 5 minutes. Use a sharp serrated knife to cut crosswise into 10 pieces each. Serve warm or at room temperature. These are best served the day they are baked.
Notes:
Tips
- The biggest tip when working with filo is to keep it from drying out. Simply keep the stack of filo covered with a damp (not wet) towel as you work and you will be fine.
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.
Is there something about cooking the apples that makes them low fodmap? On the list i received of foods not to eat, apples are at the top of the fruit list. I’m still in the emilination phase. Thanks.
Hi Nikki, great question. It is about quantity and serving size. Monash University has lab tested Pink lady apples, which are used in the recipe. 20 g of apple are low FODMAP. 300 g are used in the recipe. The recipe makes 20 servings, which is 15 g of apple per serving, which is below the low FODMAP recommended serving size. The problem with lists that doctors give out is that they are very high level, which is great for starting out, but can also lead people to over-restrict and to believe that there are foods they “shouldn’t” eat, when it is actually a matter of amount. For instance, ripe bananas are often on those lists, but you can have about 1/3 of a ripe banana. You cannot have 20 almonds, but you can have 10. Blueberries are low FODMAP in ¼ cup amounts yet are often on those lists. We think our High/Low list is clearer than most. Check it out. We also have an article for you on APPLES.