I am a sucker for old-fashioned cakes, and many Bundt cakes fit that category, like this Low FODMAP Marble Bundt Cake, which happens to be gluten-free, too. Butter and sugar and sour cream make for a rich, tender batter, and the Valrhona cocoa makes the marble swirl extra chocolatey.
You don’t need the glaze, but it finishes it off with a tasty and beautiful flourish.
Is Cocoa Low FODMAP?
Cocoa is low FODMAP! And I have a lot say about it, which you can read in our article All About Cocoa & FODMAPs. You will learn why natural and Dutch-processed cocoa are not the same thing, how “cacao” is a marketing term, and much more.
What Is Lactose- Free Dairy?
Lactose-free dairy is dairy, such as milk or sour cream, to which a lactase enzyme has been added. The lactase breaks down the lactose molecules, making the product easier to digest for those who have a lactose intolerance.
Lactose-free whole milk and sour cream should be easy to find in the refrigerated dairy section of your market.
Making Low FODMAP Marble Bundt Cake
For the Cake: Position rack in middle of oven. Preheat the oven to 350°F (180°C). Coat a 10 to 12 cup Bundt pan with softened butter, then coat with a light dusting of flour. Make sure to coat every crevice.
In the bowl of a stand mixer fitted with the flat paddle, beat together the butter, sugar, vanilla, baking powder, and salt on medium-high speed until the mixture is light and fluffy. Scrape down the sides of the bowl a couple of times during mixing.
Beat in the eggs on low-medium speed, one at a time, allowing each one to fully incorporate before adding the next. Beat in the sour cream on low speed just until incorporated.
Divide batter in half by eye into two bowls. Stir 1 cup of flour into one bowl until a smooth batter forms. Add ⅓ cup flour and the cocoa to the second bowl and stir until a smooth batter forms. I do a combination of whisking and stirring.
Use an ice cream scoop or large spoon to create large dollops of alternating batters in the prepared pan.
Bake for about 50 to 55 minutes. A bamboo skewer will just test clean. Cool in the pan on rack for 10 minutes.
Then unmold directly onto cooling rack. Cool completely.
Make the Glaze: whisk all the ingredients together in a small bowl until very smooth and pourable. Pour over the cake allowing it to drip down the sides.
Cake is ready to serve and can be stored at room temperature, under a cake dome, for up to 3 days.
This cake is perfect for bake sales, brunch, as a host gift – anytime you want a homespun cake.
Some friends thought I was nuts, but others agreed, that on this slice below that there is a little cartoon bull terrier in there! Very Snoopy-like! See the white eye, rounded snout and ear?
Low FODMAP Marble Bundt Cake
I am a sucker for old-fashioned cakes, and many Bundt cakes fit that category, like this Low FODMAP Marble Bundt Cake, which happens to be gluten-free, too. Butter and sugar and sour cream make for a rich, tender batter, and the Valrhona cocoa makes the marble swirl extra chocolatey. You don’t need the glaze, but it finishes it off with a tasty and beautiful flourish.
Low FODMAP Serving Size Info: Makes 1 large Bundt cake; 16 slices; 1 slice per serving; 16 servings.
Ingredients:
Cake:
- 1 ½ cups (339 g; 3 sticks) unsalted butter, at room temperature, cut into pieces, plus extra for pan prep
- 1 ½ cups (297 g) sugar
- 1 tablespoon vanilla extract
- 1 teaspoon baking powder; use gluten-free if following a low FODMAP diet
- 1 teaspoon salt
- 5 large eggs, at room temperature
- ⅓ cup (80 g) lactose-free sour cream, at room temperature
- 1 1/3 cups (194 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour, divided
- ⅓ cup (28 g) sifted Dutch-processed cocoa, such as Valrhona
Glaze:
- 1 cup (90 g) sifted confectioners’ sugar
- 2 tablespoons sifted Dutch-processed cocoa, such as Valrhona
- Pinch salt
- 2 tablespoons lactose-free whole milk, at room temperature
Preparation:
-
For the Cake: Position rack in middle of oven. Preheat the oven to 350°F (180°C). Coat a 10 to 12 cup Bundt pan with softened butter, then coat with a light dusting of flour. Make sure to coat every crevice
-
In the bowl of a stand mixer fitted with the flat paddle, beat together the butter, sugar, vanilla, baking powder, and salt on medium-high speed until the mixture is light and fluffy. Scrape down the sides of the bowl a couple of times during mixing. Beat in the eggs on low-medium speed, one at a time, allowing each one to fully incorporate before adding the next. Beat in the sour cream on low speed just until incorporated.
-
Divide batter in half by eye into two bowls. Stir 1 cup of flour into one bowl until a smooth batter forms. Add ⅓ cup flour and the cocoa to the second bowl and stir until a smooth batter forms. I do a combination of whisking and stirring.
-
Use an ice cream scoop or large spoon to create large dollops of alternating batters in the prepared pan.
-
Bake for about 50 to 55 minutes. A bamboo skewer will just test clean. Cool in the pan on rack for 10 minutes then unmold directly onto cooling rack. Cool completely.
-
Make the Glaze: whisk all the ingredients together in a small bowl until very smooth and pourable. Pour over the cake allowing it to drip down the sides. Cake is ready to serve and can be stored at room temperature, under a cake dome, for up to 3 days.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. Eat to your tolerance.
• Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
• 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.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• 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. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
This moist cake is rich and has the perfect balance of being not too sweet, yet totally satisfying as a treat.