Recipes | Desserts & Pastries

Low FODMAP Eton Mess

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Low FODMAP Eton Mess is very close to the original recipe – we just used lactose-free dairy! Eton mess is a combination of strawberries, meringue and whipped cream. It is a messy but lovely dessert that combines crunchy, creamy and juicy textures and is perfect for parties. Due to the meringue, it is rather sweet by nature. 

Low FODMAP Eton Mess in glass trifle bowl on wooden table, horizontal image
Get our your trifle bowl! It is nice to see all the layers.

And, btw, because it is supposed to rather messy, you can’t really “mess” it up; a great dessert for beginner bakers.

Low FODMAP Eton Mess in glass trifle bowl on wooden table
You could also make individual servings, in small glass goblets. You would need 14 of them!

Frequently Asked Questions

What Is Eton Mess?

Eton Mess is a dessert made from crushed meringue, strawberries and whipped cream – “double cream” in the UK parlance from where it hails. The ingredients are folded together so that you can see bits of crushed meringue, swirls of red berries and billows of whipped cream. 
 
Strawberries are the traditional fruit, but others can be used – even bananas (see more below). 

What Is The History Of Eton Mess?

The first mention of “Eton Mess” was in 1893 when it was referred to as “Eton Mess aux Fraises” by historian Arthur Beaven describing a garden party attended by Queen Victoria on the eve of the marriage of Prince George, The Duke of York, and Princess May of Teck.
 
“Eton” refers to Eton College, founded in 1440 by King Henry VI. It is a boy’s school in the town of Eton, near Windsor in Berkshire, England. Although it is called a “college”, it is geared towards the 13- to 18-year-old age range.
 
Eton Mess is served at the annual cricket match between Eton and Harrow College, and also for a June 4thcelebration marking King George III’s birthday. In 1935 it appeared on the menu at Royal Ascot, the famous horse-racing event, and it can be found made in homes and on restaurant menus throughout the UK.
 
Lancing College, which is in Sussex, makes a similar dessert using bananas instead. 

Can I Make This Ahead?

The meringue nests can be made up to 1 week ahead but must be kept absolutely dry in an airtight container at room temperature. If you have any silica packets, add them to the container.
 
The strawberry sauce can be made 2 days ahead and refrigerated.
 
Assemble the dessert the day of serving and it is best if enjoyed within 15 to 60 minutes after assembling.

Are Strawberries Low FODMAP? Or No FODMAP?

Great question! They are both. It all depends on the berries being tested at any particular time. The variety, ripeness, storage and handling all affects FODMAP content. For many years they were listed as no FODMAP in the Monash University app. Subsequent tests showed FODMAP content – and confusing ensued. Please read our article, Monash University Lab Testing Explained for a deep dive. No need to worry; if you stick to our serving sizes this dessert is low FODMAP. 

What If I Can’t Find Lactose-Free Heavy Whipping Cream?

First of all, we suggest that you take a look at our article, All About Cream & FODMAPs. We explain the butterfat content in creams across countries, so that you know what to use, as the nomenclature is not the same.
 
In the U.S. we have access to lactose-free half-and-half, but not to lactose-free heavy or whipping cream. You can take a DIY approach, with lactase enzymes, you could use conventional cream and take an enzyme orally yourself, or you could just be prudent with your serving size of the dessert.
 
You can have a 1/ 2 cup (120 ml) serving size of this dessert made with conventional heavy cream without worrying about lactose-overload. This is because conventional heavy cream is largely fat and not carbohydrates, where FODMAPs lurk.

Why Is The Vanilla Extract Optional?

Vanilla extract can enhance cream in a lovely way – like in vanilla ice cream. You could use it here, but I actually prefer the flavor of the fresh dairy all on its own. Your choice.
 

top view of Low FODMAP Eton Mess in glass trifle bowl on wooden table
Use the freshest, sweetest strawberries you can find.

How To Make Low FODMAP Eton Mess

This recipe has three basic components: the meringue, the berries, and the whipped cream.

Please note that you do have to make the meringue ahead of time and it is based upon our recipe for Low FODMAP Meringue Nests. Plan your timing as these have to be made first – but they can be made way ahead, even a week ahead.

The berries are divided into two parts: one part is made into a simple compote, which can also be made ahead.

The whipped cream is made right when you need it and then assembly is super simple.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • 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.
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing has reported that no FODMAPs were detected in strawberries, and in subsequent tests that FODMAPs were detected. They suggest 5 medium strawberries (65 g) as a serving. FODMAP Friendly initially gave strawberries a “pass” and pegged 10 medium berries at (140 g) as a serving. They retested in 2021 and now state that their lab results show that a low FODMAP serving size is just 50 g (about 4 berries). We suggest that you test your own tolerance (as always) and eat to your personal limit. Remember, the strawberries that you eat will not be the same as those tested!
  • 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. 

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.

Low FODMAP Eton Mess in glass trifle bowl on wooden table and red and white plate
Eton Mess looks messy on the plate – but it is so tasty, no one ever minds!
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Low FODMAP Eton Mess in glass trifle bowl on wooden table, horizontal image
5 from 1 vote

Low FODMAP Eton Mess

Low FODMAP Eton Mess is very close to the original recipe – we just used lactose-free dairy! Eton mess is a combination of strawberries, meringue and whipped cream. It is a messy but lovely dessert that combines crunchy, creamy and juicy textures and is perfect for parties. Due to the meringue, it is rather sweet by nature. 

Makes: 14 Servings
Prep Time: 30 minutes
Cook Time: 2 hours
Total Time: 2 hours 30 minutes
Author: Dédé Wilson

Ingredients:

  • 1 batch Meringue Nests, raw meringue batter
  • 2- pounds (910 g) fresh strawberries, hulled
  • 6 tablespoons sugar, divided
  • ¼ to ½ teaspoon vanilla extract; optional
  • 3 cups (720 ml) lactose-free heavy cream, chilled

Preparation:

  1. Position rack in middle of oven. Heat oven to 200°F (95°C). Line rimmed half-sheet pan with parchment paper; set aside.
  2. Make the Meringue Nest batter as directed in that recipe. Spoon dollops of the mixture onto the baking parchment – I make rustic looking nests about 4-inches (10 cm) across. Bake as directed for about 2 hours or until completely dry and crisp to the touch, rotating pan front to back once during baking. Cool pan on wire rack. Store meringues in a dry place for up to a week.

  3. Chop or slice about one-third of the berries (you can do this by eye) and place in a non-reactive saucepan, add 3 tablespoons sugar. Stir to combine. Cook over medium heat until they become juicy and the mixture simmers. Crush with a potato masher and simmer for 1 minute. Cool completely. You can make this strawberry sauce 2 days ahead and refrigerate in an airtight container.
  4. The Day of Serving: Chop or slice the remaining strawberries. Whip the cream with remaining 3 tablespoons of sugar, and vanilla if using, until soft peaks form. Assemble the Eton Mess in either one large bowl – a trifle bowl works well – or make individual servings in glasses or goblets. Simply alternate meringues, roughly crushed by hand, the berry sauce, the whipped cream and the fresh sliced berries, making several messy, overlapping layers. I like to refrigerate it for about 15 minutes before serving. You can chill for longer, but the meringue will continue to absorb moisture from the cream and become less distinct. Best eaten within the hour.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

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.

Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing has reported that no FODMAPs were detected in strawberries, and in subsequent tests that FODMAPs were detected. They suggest 5 medium strawberries (65 g) as a serving. FODMAP Friendly initially gave strawberries a “pass” and pegged 10 medium berries at (140 g) as a serving. They retested in 2021 and now state that their lab results show that a low FODMAP serving size is just 50 g (about 4 berries). We suggest that you test your own tolerance (as always) and eat to your personal limit. Remember, the strawberries that you eat will not be the same as those tested!

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.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.

Course: Dessert
Cuisine: American, English

Nutrition

Calories: 276kcal | Carbohydrates: 26g | Protein: 2g | Fat: 13g | Sodium: 1mg | Potassium: 1mg | Sugar: 5g | Calcium: 1mg | Iron: 1mg

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.

Low FODMAP Eton Mess in glass trifle bowl on cloth covered picnic table
Here you can see it as part of a Fourth of July celebration, along with our S’Mores Cupcakes.

Click here for 20 Low FODMAP Strawberry Recipes That Will Make You Berry Happy!