This Low FODMAP Irish Cream Liqueur is lactose-free and features Irish whiskey and real dairy cream for a true-to-the-original experience (just like Bailey’s Original Irish Cream). Sláinte!
Irish cream liqueur contains whiskey (typically Irish, such as Jameson brand), sugar and cream, or some sort of dairy. Then there is typically cocoa, vanilla and “other flavorings”.
When you look up copycat recipes for the original Bailey’s Irish Cream you will find sweetened condensed milk used quite a bit (but that isn’t low FODMAP), chocolate syrup (usually not a very high-quality product) and very often instant coffee as well.
Our Low FODMAP Irish Cream Liqueur
As always, I am interested in using high quality ingredients, so using fresh dairy cream was a must for me. If you can find lactose-free heavy cream, use it. But you can use regular heavy cream as well. (Please do not ask if you can use coconut based sweetened condensed milk; Irish cream liqueur does not contain coconut and it would alter the flavor as well as the FODMAP load. It would not be a Bailey’s dupe).
For the chocolate part, I chose to use pure natural cocoa.
I used Bustelo instant coffee for this recipe; it is such as small amount, it is really about adding dimension and complexity, rather than actual coffee flavor. For more information about why I use Bustelo, please read our recipe for Low FODMAP Coffee Liqueur.
Please also read these associated articles:
- All About Cream & FODMAPs
- All About Cocoa & FODMAPs
- Drinking Alcohol On The Low FODMAP Diet
- IBS, The Low FODMAP Diet, Coffee & Coffee Drinks
To Heat, Or Not To Heat
Many recipes for homemade Irish cream liqueur simply suggest that the ingredients be blended. I have found that this works very well if you have a high-speed blender, such as a Vitamix. Blenders with less strength do not do the job that well, in my opinion.
Since not everyone has a Vitamix, I have gone with a different approach and that is to gently heat part of the dairy with the sugar, cocoa and coffee. The key is to very gently heat the cream. Do not let it boil; you do not want a cooked dairy flavor.
Can I Halve Or Double The Recipe?
Yes, you can. This recipe can scale up or down easily, with great results.
Can I Make A Low FODMAP Mudslide?
Yes, you can. See Tips below.
How To Make Low FODMAP Irish Cream Liqueur
Place half of the cream, sugar, cocoa and instant coffee granules in a medium sized pot. Whisk together and very gently heat over low-medium heat, just until the sugar dissolves. Do not over heat. Do not let it simmer or boil. Remove from heat and cool. Whisk in remaining cream, whiskey and vanilla.
Pour through a fine-meshed strainer into an airtight glass container or bottle. Refrigerate overnight. Your Low FODMAP Irish Cream Liqueur is ready to serve. Shake well before serving. Keep refrigerated for up to 1 month (it might keep for longer). Serve as a shot, straight up, on the rocks or anyway you would typically enjoy Irish cream liqueur.
For More Spirited Fun
We have more low FODMAP liqueurs for you to make:
Low FODMAP Irish Cream Liqueur
This Low FODMAP Irish Cream Liqueur is lactose-free and features Irish whiskey and real dairy cream, for a true-to-the-original experience (just like Bailey’s Original Irish Cream). Sláinte!
Low FODMAP Serving Size Info: Makes about 6 ½ cups (1.5 L); ¼ cup (60 ml) serving size; 26 servings
Ingredients:
- 4 cups (960 ml) lactose-free heavy cream, divided
- ½ cup (99 g) sugar
- 2 teaspoons natural cocoa
- 2 teaspoons instant espresso coffee, such as Bustelo
- 2 cups (99 g) Irish whiskey; such as Jameson
- 1 teaspoon vanilla extract
Preparation:
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Place half of the cream, sugar, cocoa and instant coffee granules in a medium sized pot. Whisk together and very gently heat over low-medium heat, just until the sugar dissolves. Do not over heat. Do not let it simmer or boil. Remove from heat and cool. Whisk in remaining cream, whiskey and vanilla.
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Pour through a fine-meshed strainer into an airtight glass container or bottle. Refrigerate overnight. Your Low FODMAP Irish Cream Liqueur is ready to serve. Shake well before serving. Keep refrigerated for up to 1 month (it might keep for longer). Serve as a shot, straight up, on the rocks or anyway you would typically enjoy Irish cream liqueur.
Notes:
Tips
- Low FODMAP Mudslide: Try combining 2 tablespoons of our Low FODMAP Irish Cream Liqueur, 2 tablespoons of our Low FODMAP Coffee Liqueur and 2 tablespoons heavy cream.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
- 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.
- Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size.
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.
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.
