Low FODMAP Banana Cream Pie
I had been meaning to put together a recipe for Low FODMAP Banana Cream Pie for some time and then someone mentioned wanting one on one of the FODMAP Facebook groups that I frequent and I was kicked into high gear.
Lactose-Free Pastry Cream
I knew it would be easy enough as I had already developed a delicious, creamy, tried and true Lactose-Free Pastry Cream. And we have our buttery flaky All-Butter Pie Crust, so all I needed to do was address the assembly and the bananas.
Are Bananas Low FODMAP?
A lot of confusion seems to swirl around bananas and their FODMAP content. This is for several reasons:
- Different FODMAP testing resources list different FODMAP levels and suggested safe-to-eat amounts for bananas.
- The FODMAPs vary depending on ripeness of banana.
- Testing results have been updated; some folks remember what the findings were before and are not aware of the current recommendations.
- They are listed on some High FODMAP lists.
So, Can I Have Ripe Banana?
Yes, you can. We use Monash as our reference point. They have lab tested bananas and 1/3 of a ripe banana equaling 33 grams gets a Green Light/Low FODMAP designation.
So, the next task at hand was figuring out how much banana I needed for our Low FODMAP Banana Cream Pie and then figure out appropriate serving sizes. It turns out that 2 bananas for the whole pie were a perfect amount and we recommend 10 slices per pie; 1 slice per serving.
Plan Your Timing
This pie is made up of a crispy, flaky, buttery crust with silky smooth pastry cream, ripe bananas and whipped cream. For all of these humble yet incredibly delicious ingredients to be at their best, you want to serve the pie as soon after it is ready as possible.
Upon sitting the crust will get soggy, the whipped cream will lose its loft and the bananas lose their freshness and vibrancy. It only takes a short time to put together, so plan accordingly.
Low FODMAP Banana Cream Pie
Our Low FODMAP Banana Cream Pie features our Lactose-Free Pastry Cream and our low FODMAP gluten-free All-Butter Pie Crust.
Low FODMAP Serving Size Info: Makes 1, 9-inch (23 cm) pie; 10 slices; serving size 1 slice
- 1, 9- inch (23 cm) All-Butter Pie Crust, blind baked and cooled
- 2 medium ripe bananas (198 g total)
- 1 batch Lactose-Free Pastry Cream, freshly made and warm
- 1/2 cup (120 ml) heavy cream; use lactose-free if possible but not necessary
- 1 teaspoon confectioners’ sugar or sugar
- A few drops of vanilla extract
- Thinly slice one of the peeled bananas and scatter the slices evenly all over the bottom of the baked and cooled pie crust.
- Pour about half of the Lactose-Free Pastry Cream (you can do this by eye) over the bananas in the crust, covering completely. Slice the second banana thinly and arrange all over the pastry cream, then top with remaining pastry cream. Chill the pie until firm, at least 2 hours.
- Whip the cream with sugar of choice, adding a few drops of vanilla extract, just until soft peaks form. I like to keep this pie casual looking and just dollop the whipped cream onto the pie with a spoon. Try one dollop in the middle and then 10 dollops all around the outer edge. Serve immediately or refrigerate for up to 1 day, however the various textures will suffer the longer it sits.
- Ripe bananas might be higher in FODMAP content than firm, unripe bananas but they are also what you need for maximum banana flavor in recipes. Simply follow our guidance and your pie will still be low FODMAP. I like to freeze peeled ripe bananas in zip-top bags so that I always have them on hand for baking and smoothies.
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.
Everything You Need To Know For Creating Successful and Delicious Gluten-Free, Lactose-Free and Low FODMAP Baked Goods
This entire book is about yummy baked goods and desserts, from simple muffins to rich cheesecakes and other recipes that make our lives just a little bit sweeter, like cookies, bars, cupcakes and scones.
It is perfectly possible to enjoy baked goods while following the low FODMAP diet – even during the Elimination phase!