NOTE: As of December 2021 Monash University released lab test information on brandy, which they say is low FODMAP in “1 shot glass” amounts. Assuming those are Australian shot glasses that would be 30 ml. They do state 30 g. This means you could buy Grand Marnier and have some! We are leaving this recipe here for those of you who might want to make their own version.
Low FODMAP Orange Liqueur! This is our homemade version of Grand Marnier, made low FODMAP. Grand Marnier contains brandy, which had not been tested for FODMAPs at the time of us developing this recipe. We have used navel orange peel, bitter orange peel (more on that later), and low FODMAP vodka and whiskey, in addition to sugar and water, to make an orange liqueur we know you will love. Cosmos anyone?
Yes, many types of alcohol are. We have a very comprehensive article for you on Cocktails & Mocktails to guide you through what you need to know about wine, champagne, beer and hard alcohols – as well as some non-alcoholic beverages that are still celebration worthy.
Yes, both vodka and whiskey have low FODMAP serving sizes. According to Monash University lab testing, vodka is low FODMAP at 30 ml servings. It is also pertinent to point out that Monash does use Australian healthy eating guidelines when establishing serving sizes for their app, and there is no further information on vodka in the small print, meaning there is no Moderate or High FODMAP info given. It might very well be low FODMAP at larger servings. Also, alcohol is known to trigger IBS symptoms in some people.
Whiskey has also been lab tested by FODMAP Friendly who give it a “Pass” at 30 ml or “1 shot”.
No, you don’t from a taste perspective, but since you are using the zest, we highly recommend it. Any which way scrub your oranges well before removing the zest.
It is just what it sounds like. It is dried peel from sour, bitter oranges (Aurantium amarae pericarpium) and it really adds to the depth and complexity of our Low FODMAP Orange Liqueur. You will most likely have to order this head, but thankfully it is not expensive – especially when you think about how much a bottle of Grand Marnier costs!
If you are taking the time to make your own homemade orange liqueur, please do include it.
Yes, you can. This recipe can scale up or down easily, with great results.
How To Make Low FODMAP Orange Liqueur
Have ready a large glass container with an airtight lid.
Peel the oranges very carefully; you want only the outer part of the orange-colored zest and not any of the white pith. In the image below you can see the correct way to do this – the zest on the left – and the wrong way (on the right). No white pith, please!
Use the no-FODMAP orange flesh for fruit salad, smoothies or snacks.
Combine the zest, dried bitter orange peels, whiskey and vodka in your reserved container, as shown below.
Screw lid on tightly and shake. Let mixture steep for 20 days at room temperature in a cool, dark location.
Stir sugar and water together in a saucepan and bring to a boil over high heat, swirling occasionally to help sugar dissolve.
Let this sugar syrup cool, then pour into jar. Shake everything up together.
Then strain the contents of the jar through a fine mesh strainer.
Discard the solids.
Pour into whatever storage bottles you like, but they should be airtight glass bottles or jars. Shake and let rest at least overnight before use. Store in sealed containers at room temperature in a cool area for up to three months. (It might last longer, but the flavors will begin to change).
Serve as you would Grand Marnier: straight up, on the rocks or used in mixed drinks with other low FODMAP ingredients. See our Tips below for a few ideas.
More Easy-to-Make Low FODMAP Liqueurs
We have more liqueurs for you:
- Low FODMAP Coffee Liqueur (like Kahlua)
- Low FODMAP Salted Caramel Liqueur
- Low FODMAP Irish Cream Liqueur (like Bailey’s)
Low FODMAP Orange Liqueur
Low FODMAP Orange Liqueur! This is our homemade version of Grand Marnier, made low FODMAP. Grand Marnier contains brandy, which has not been tested for FODMAPs. We have used navel orange peel, bitter orange peel (more on that later), and low FODMAP vodka and whiskey, in addition to sugar and water, to make an orange liqueur we know you will love.
Low FODMAP Serving Size Info: Made 6 cups (1.4 L); ¼ cup (60 ml) serving size; 24 servings
Ingredients:
- 6 medium navel oranges, preferably organic, scrubbed well
- 2 tablespoon dried bitter orange peel
- 2 cups (480 ml) whiskey
- 2 cups (480 ml) 100 proof vodka
- 2 cups (396 g) sugar
- 1 ½ cups (360 ml) water
Preparation:
-
Have ready a large glass container with an airtight lid.
-
Peel the oranges very carefully; you want only the outer part of the orange-colored zest and not any of the white pith. Use the no-FODMAP orange flesh for fruit salad, smoothies or snacks.
-
Combine the zest, dried bitter orange peels, whiskey and vodka in your reserved container. Screw lid on tightly and shake. Let mixture steep for 20 days at room temperature in a cool, dark location.
-
Stir sugar and water together in a saucepan and bring to a boil over high heat, swirling occasionally to help sugar dissolve. Let this sugar syrup cool, then pour into jar. Shake everything up together, then strain the contents of the jar through a fine mesh strainer. Discard the solids. Pour into whatever storage bottles you like, but they should be airtight glass bottles or jars. Shake and let rest at least overnight before use. Store in sealed containers at room temperature in a cool area for up to three months. (It might last longer, but the flavors will begin to change).
-
Serve as you would Grand Marnier: straight up, on the rocks or used in mixed drinks with other low FODMAP ingredients. See our Tips for a few ideas.
Notes:
Tips
Ways to use your Low FODMAP Orange Liqueur (obviously use low FODMAP amounts):
- Combine champagne with a bit of Low FODMAP Orange Liqueur.
- Make a souped-up Mimosa with sparkling wine, orange juice and Low FODMAP Orange Liqueur. Did you know that freshly squeezed orange juice contains nob FODMAPs according to Monash?
- A lovely punch can be made with orange juice, Low FODMAP Orange Liqueur, sparkling wine and a bit of cranberry juice.
- Classic Cosmo: Vodka, cranberry juice, Low FODMAP Orange Liqueur and lime juice.
- An Orange Crush: fresh orange juice, vodka, Low FODMAP Orange Liqueur, lemon/lime soda. Top with mint sprig.
- Add a splash to a cup of hot coffee and top with whipped cream.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- A recipe at Serious Eats recommends adding some whole cloves to the mixture. You can add 4 to 6 whole cloves to the liquid mixture at the end of its ripening period. Seal again, shake and let sit an additional day, then strain and proceed as directed.
- 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.
- Vodka: Both Monash University and FODMAP Friendly have lab tested vodka. Monash University reports that it is low FODMAP Green Light at a 30 ml serving size. FODMAP Friendly gives it a “Pass” at 1 shot or 30 ml.
- Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size. FODMAP Friendly gives it a “Pass” at 30 ml or “1 shot”.
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.
