Recipes | Beverages & Smoothies

Low FODMAP Fruited Lemonade Rosé Punch


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Time to haul out the punch bowl! I have to admit, I didn’t have one – but I went to our local Goodwill and Salvation Army and I had my choice of bowls! I guess folks give them away because they take up a lot of room – and let’s face it, punch is not exactly an everyday need.

But if you are having a big party – I’m thinking New Year’s, graduation parties, office parties, showers etc. – then a punch is a great way to go.

They offer an economical way to present a spirited beverage and you don’t have to tend bar. This Low FODMAP Fruited Lemonade Rosé Punch is so pretty, too!

Make This Pretty and Potent Low FODMAP Fruited Lemonade Rosé Punch

overhead image of punch bowl filled with Low FODMAP Fruited Lemonade Rosé Punch

Make a Pretty Ice Ring

The ice ring floating in our punch is actually a block of ice, meaning that instead of needing a ring-pan, which not everyone has, I used a simple round cake pan, which more people do have.

Not only does this make it easier to make for more people, but the solid block of ice melts more slowly, which is better for keeping the punch cold.

I suggest making the ice block the day before so plan ahead!

Measure Your Punch Bowl

Measure your punch bowl (or buy a new one) and make sure that whatever cake pan you use will fit inside with some room to spare.

Water Has No FODMAPs. Lemonade Does!

I used water to make the ice block, but you could use more lemonade. This would have an upside and a downside. The upside is that the mixture would not get diluted with melting water. The downside is that it would increase the FODMAP load.

As with anything we are eating or drinking, you should pay attention to suggested serving sizes and only drink what your body can handle.

overhead image of Low FODMAP Fruited Lemonade Rosé Punch with punch cups and ladle

Use Low FODMAP Fruit

I chose to use oranges, lemons and grapes for the ice ring, with a few mint leaves. This creates a very low FODMAP ice ring. The fruit isn’t really there to be eaten, but as it melts, you could. Just keep track of your FODMAP load, referencing your Monash University Low FODMAP Diet Smartphone App.

Create a Non-Alcoholic Version

You could forgo the rosé sparkling wine and just use straight lemonade.

You can make your own lemonade, or you could purchase prepared lemonade, making sure that it doesn’t contain and high FODMAP ingredients.

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overhead image of Low FODMAP Fruited Lemonade Rosé Punch with punch cups and ladle
4.8 from 5 votes

Low FODMAP Fruited Lemonade Rosé Punch

Look to this Low FODMAP Fruited Lemonade Rosé Punch when you want to serve a crowd and also want a pretty centerpiece.

Low FODMAP Serving Size Info: Makes 18 servings; each serving is 150 ml or 5 ounces

Makes: 18 servings
Prep Time: 15 minutes
Freezing Time: 8 hours
Total Time: 8 hours 15 minutes
Author: Dédé Wilson


  • 8- inch (20 c) round cake pan
  • 2 navel oranges thinly sliced crosswise
  • 1 lemon thinly sliced crosswise
  • Grapes - red, green, black or a combo
  • Mint leaves
  • Water
  • 1, 750 ml bottle extra-dry or brut rosé sparkling wine
  • 4 cups (960 m) prepared lemonade (plus extra if using for ice block)
  • Simple Syrup, optional (will depend on sweetness of lemonade and your likes)


  1. Arrange the fruit in your pan any way that you like. I folded each orange and lemon slice in half and nestled them along the edge of the pan, creating a ring, alternating the fruit, and using enough so that they held each other in place. Then I filled the center with grapes, deliberately creating as mound and a 3-D look and then tucked a few mint leaves here and there. Fill with water to the brim and freeze overnight.
  2. Right before serving, run the underside of the pan containing the ice block under hot water until it loosens and slips out. Gently place in punch bowl. Add the lemonade and the rosé sparkling wine. Taste and add Simple Syrup if desired. If you do want to add it, try adding a couple of tablespoons at a time. I do not suggest using more than ¼ cup (60 ml). Serve immediately.



  • Make sure you have room in the freezer for the ice ring - and make sure the area is flat!
Course: Beverage
Cuisine: American


Calories: 59kcal | Carbohydrates: 9g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 34mg | Fiber: 1g | Sugar: 7g | Vitamin A: 40IU | Vitamin C: 12.4mg | Calcium: 8mg | Iron: 0.1mg

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.