Low FODMAP Banana Nut Bundt Cake with Caramel Glaze
This Low FODMAP Banana Nut Bundt Cake with Caramel Glaze is the perfect brunch cake. And it makes a great host gift, when visiting friends overnight. Or, make our Banana Nut Bundt Cake when you have extra ripe bananas around and want to bake! Rich with butter, lactose-free sour cream, bananas (of course), brown sugar, toasted nuts – choose between pecans and walnuts – and a caramel glaze, this is a homespun cake that verges on fancy.
Bananas For Bananas
There is a lot of confusion about bananas and their FODMAP status. This is due in part to reported lab tested results having changed and the fact that some lists out there still have the older information. Also, ripeness counts!
You can eat both ripe and firm, unripe bananas, but their FODMAP content is not the same. When we are baking, we tend to want ripe bananas, and their FODMAP content is higher, but there are still low FODMAP amounts.
Currently about 1/3 of a ripe bananas (35 g) is considered low FODMAP. There are 4 bananas in this recipe, which means that there are 12 servings of ripe banana at the lab tested low FODMAP level. We recommend that the cake be cut into 24 slices, which puts your bananas intake well below the FODMAP threshold.
ALWAYS remember that lab-tested results are just that, and you are not a lab! During a well-conducted Challenge Phase you will be able to determine what YOUR ripe bananas tolerance is. I can eat a whole banana without an issue. Everyone’s tolerance is different!
Note that if you cannot find lactose-free heavy cream, you can use conventional and the recipe will still be low FODMAP. Or, you can make your own! Simply follow our DIY Lactose-Free Dairy guidelines. It’s actually very easy!
And, BTW, butter is considered low enough in lactose to be low FODMAP, so while this cake is not dairy-free, it is lactose-free, per serving size.
Low FODMAP Banana Nut Bundt Cake with Caramel Glaze
This Low FODMAP Banana Nut Bundt Cake with Caramel Glaze is easy to make and straddles homespun and fancy. And it keeps well, too.
Low FODMAP Serving Size Info: Makes 1, large Bundt cake; 24 slices; serving size 1 slice
- 2 3/4 cups (399 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free baking Flour
- 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- ¾ cup (170 g/1 1/2 sticks) unsalted butter, at room temperature
- 1 cup (198 g) sugar
- 1 cup (213 g) firmly packed light brown sugar
- 2 teaspoons vanilla extract
- 3 large eggs, at room temperature
- 1/2 cup (120 g) lactose-free sour cream, at room temperature
- 4 medium ripe bananas, peeled and thinly sliced, crosswise
- 4- ounces (115 g) toasted pecans or walnuts, chopped
- For the Cake: Position rack in center of oven. Preheat oven to 350°/180°C. Generously coat a 10 to 12-cup (2.4 L to 2.8 L) Bundt cake pan with nonstick spray.
- Whisk together the flour, baking powder, soda, and salt to aerate and combine; set aside.
- Beat the butter with flat paddle in stand mixer until smooth and creamy. Add the sugar and brown sugar gradually and continue to beat on medium-high speed until lightened. Beat in vanilla then add eggs, one at a time, beating well after each addition. Scrape down the bowl once or twice.
- Add the flour mixture alternately with the sour cream in about 3 batches, pulsing the machine on and off and beating gently, stopping when there are still a few streaks of flour remaining. Remove bowl from stand mixer, add bananas and nuts and and fold in well but do not over mix. Batter will be thick
- Spread evenly in prepared pan, smoothing top with small offset spatula. Bake for about 50 to 60 minutes or until a toothpick or bamboo skewer shows a few crumbs clinging. Cool pan on rack for about 20 minutes or until pan is just warm to the touch. Unmold cake onto rack and cool completely.
- For the Glaze: Melt the butter in a small saucepan over medium heat, then whisk in brown sugar, cream and salt. Bring to a vigorous simmer and cook for 1 minute. Whisk in ¾ cup (68 g) of the confectioners’ sugar. You want to glaze to be thick but pourable. Whisk in more confectioners’ sugar only if necessary. Use immediately. Pour over the top of the Banana Nut Bundt Cake and allow it to drip down the sides. It will firm up quickly. Cake is ready to serve, or store at room temperature well wrapped in plastic wrap or under a cake dome for up to 4 days.
If You Can Tolerate
Fructans: If you passed the fructan wheat Challenge you can use regular unbleached all-purpose flour; measure this out by weight for best results.
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.
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