Super Simple Low FODMAP Grape & Apple Crisp
OK so hopefully by now you know that 20 grams of apples is considered a low FODMAP serving. Not enough for apple crisp, so I thought, “How Can I Make a Low FODMAP Apple Crisp”?
And then I thought of grapes, which have shown no detectable FODMAP content in lab testing. On the other hand, some grapes have shown a higher FODMAP content. What to do? Please read our article, Are Grapes Low FODMAP? which has been updated with the latest grape lab testing.
Since grapes can be free of FODMAP content, why not combine these fruit under a buttery, brown sugary oat crisp topping, and give it a try? Why not indeed. We give you Low FODMAP Grape & Apple Crisp!
Please also read our article What If Monash University & FODMAP Friendly Lab Tests Differ?
You can read more about apples in our article Are Apples Low FODMAP?
Versatility
You can make double the amount of the crisp topping and put half in a zip top plastic bag and freeze it for up to a month. This way you can make this crisp in no time!
Even when you do make it from scratch when you need it, you will be done before the oven preheats.
Easy Peasy
This dish is so easy that it is the perfect starter dessert for newbie bakers or even kids.
For similar recipes, check out our Strawberry Rhubarb Crisp, our Cranberry Crisp with Grapes & Citrus, and our Berry Slab Pie.
Low FODMAP Grape & Apple Crisp
This Low FODMAP Grape & Apple Crisp is very easy to make and will be ready to go in the oven by the time it preheats.
Ingredients:
Grape & Apple Filling:
- 3 cups (450 g) seedless red grapes, halved
- 2 cups (240 g) chopped peeled Pink Lady apples
Crisp Topping:
- 6 tablespoons (85 g) unsalted butter
- 3/4 cup (160 g) firmly packed light brown sugar
- 1/2 cup (73 g) plus 1 tablespoon low FODMAP gluten-free flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 1/2 cup (50 g) plus 1 tablespoon old-fashioned rolled oats (not instant or quick oats); use gluten-free if following a gluten-free diet
- Heaping ¼ teaspoon cinnamon
- Heaping ⅛ teaspoon salt
Preparation:
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Preheat the oven to 375°F/190°C. Coat a 9-inch (23 cm) pie plate with nonstick spray; set aside.
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Place the grapes and apples into the pie plate and toss together to mix
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For the Crisp Topping: Melt the butter in a medium-size microwave-safe mixing bowl in the microwave on low. (Or melt the butter in a small saucepan on your stove top, if you like, then transfer to a medium-size mixing bowl.) Whisk in the brown sugar, then whisk in the flour, oats, cinnamon, and salt until well combined. Use your hands to help form clumps then scatter them evenly over the fruit waiting in the pie plate.
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Bake for about 40 to 45 minutes or until filling is bubbly and topping is golden brown. Let sit for 5 minutes before serving. The Low FODMAP Grape & Apple Crisp may be served warm, at room temperature, or re-warmed after cooling and is best the day it is made. You can store it at room temperature lightly covered with foil overnight but the topping will lose a bit of its crispness.
Notes:
Tips
- Did you know that grapes have shown no detectable FODMAPs in lab testing? They are a wonderful low FODMAP fruit to include in your diet.
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.
I’m confused….according to the Monash Univerity’s research/app, apples are just a complete no-no. When was it discovered that we could have 20 grams of them? Is there one type of apple that is better than another?
Hi Rose, perhaps you do not have the most recent Monash smart phone app update. The apples appeared over a month ago and if you read the article in full we give the direct information from the lab testing that was done by Monash University. Definitely check your app and make sure it is updated. They tested both pink Lady apples and granny Smith apples. Both of them were given a greenlight amount which is what our article and recipes reflect. If you stick with the serving sizes the dash is low FODMAP.
Can we do that with green grapes? Thanks
The answer is YES! PLEASE download the Monash app. Our RDs and our entire team does not believe that anyone can follow this diet without it. We consider it mandatory. You will have all sorts of info at your fingertips – such as being able to see in an instant that red, green and black grapes have all been lab tested. Check out this article, too, on foods that contain NO FODMAPs.
How big is an actual serving size. I know it says it makes 16 servings but it is not easy to divide a pie pan of crumble 16 ways. Measurement? Weight?
Hi Kim, this recipe is made in a pie plate. Cutting a pie into 8 wedges is pretty typical so we suggest you take the same approach and go for the 16 serving size
Do you think the recipe would work with half the amount of apple, or even all grapes, so that you could have a larger serving? I wish I had thought to freeze some rhubarb when it was in season; that would probably add in perfectly. I admire your creativity in working in that little bit of apple, and your restraint with the 1/16 serving size, even if I don’t share it! haha!
I do think you could try it with more grapes or even all grapes! Let us know if you experiment
In Dec 2021 MONASH changed/lowered the amount of grapes considered low FODMAP per serving. Does this recipe reflect this update? Thank you for clarifying.
Hi Jerilyn, we have addressed this issue. I have an article for you to read. The main Takeaway is that the grapes initially tested showed no FODMAPs. Subsequent tests showed FODMAP content. The grapes you buy will not be the same as either the batches tested. What the science tells us is that grapes can contain no FODMAPs, or they can. FODMAP Friendly has recently (same time frame) lab tested grapes and found no FODMAPs – serving size 150 g. These results do not contradict one another. They simply reflect the fruit that was lab tested at the time – which will be different from the grapes you buy.