This recipe for Low FODMAP Peach Crisp has a basic version and one gussied up with ginger and pecans – your choice! Yellow peaches contain sorbitol, and this recipe is recommended for those who have passed their sorbitol Challenge. You are going to love the juicy peach filling and crisp, golden brown, buttery brown sugar oat topping and the whole shebang is super simple to make.
Calling all beginner bakers! This is a very easy dessert to make – even if you do not consider yourself to be a cook or baker.
One-Bowl Crisp Topping
Crisps are one of the easiest desserts to make. When I first started making crisp toppings way back when I would cut cold butter into the dry mixture. This is not exactly hard, but it does take some time, elbow grease and a hand-held pastry blender, which not everyone has.
Then one day a long time ago I decided to melt the butter instead – and voila! Not only is the topping easier to put together, but if you melt the butter in a microwave safe bowl then you can go on to make the crisp in one bowl, and quickly, too. Five minutes and you are done!
Yellow Peaches Contain Sorbitol
Monash University lab testing informs us that yellow peaches contain sorbitol and are low FODMAP in 30 g amounts. When you test Polyols, you will discover just how much Polyol content you can tolerate and will hopefully divide your Challenges into testing yourself for tolerance to sorbitol as well as mannitol. (PS: you can use cauliflower to test your tolerance to mannitol).
We know if can appear confusing and we strongly suggest doing your Challenges with a Registered Dietitian to help guide you.
This Recipe Is For You If You Have Passed Your Sorbitol Challenge
This recipe features yellow peaches, and we suggest it for those who have passed their Challenge for sorbitol. You could also try our Balsamic Chicken with Roasted Peaches and Rosemary. It is a crowd favorite.
Frequently Asked Questions
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
Polyols are small-chain carbohydrates that occur naturally in certain fruits and vegetables and are used as additives in prepared foods. The two Polyols that have been extensively evaluated by the Monash University researcher are sorbitol and mannitol.
Read more in our article, What Are Polyols? Learn All About the “P” in FODMAP!
Monash University has lab tested both white and yellow peaches and reported their findings in their smartphone app. Yellow peaches have a more generous low FODMAP serving size, so we used them in this recipe.
You can read more in our article on Peaches.
You can drop the peaches in boiling water for about 30 to 60 seconds and then slip off the skin, but we often find it just as easy to use a hand-held peeler. You need a good sharp one.
Looking for an apple crisp? In our research we have found that apple crisp and peach crisp are the two most beloved.
We have a Low FODMAP Apple & Grape Crisp for you, with low FODMAP amounts of apples! It takes advantage of no FODMAP grapes. Maybe you have never cooked or baked with grapes – you are in for a treat. Be sure to check that recipe out.
This is funny (to us, anyway). We did some research and assumed that peach cobbler was going to be much more popular than peach crisp. According to the amount of search traffic that each get on Google, the peach crisp wins by a landslide! That surprised us.
So, we created this peach crisp first, but we didn’t want to leave you peach cobbler people out in the cold. We have a Low FODMAP Peach Cobbler for you, too!
How To Make Low FODMAP Peach Crisp
Position rack in center of oven. Preheat oven to 375°F (190°C). Coat the inside of a ceramic or ovenproof glass 8-inch (20 cm) square baking dish with nonstick spray; set aside.
For the Peach Filling: Cut peaches right into bowl, to catch juices.
Toss the peach wedges together in a bowl with sugar, flour, lemon juice, ground ginger if using and a pinch of salt. Set aside to sit while you make the topping.
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.)
Chop your pecans finely, if using.
Whisk in the brown sugar, then whisk in the flour, oats, pecans if using, cinnamon and salt until well combined.
Use your hands to help form clumps.
Assembly: Scrape peach mixture into prepared pan. Scatter the topping evenly over the fruit.
I like to set the pan on a half-sheet pan to catch drips.
Bake for about 30 to 35 minutes or until filling is bubbly and topping is golden brown.
Let sit for 5 minutes before serving. We like to cool it on a rack.
The Low FODMAP Peach 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.
More Crisp & Peach Recipes
Whether you are a peach fan, or a crisp fan, we’ve got even more recipes for you.
- Peach Blueberry Crostata
- Peach Iced Tea
- Cranberry Grape Crisp
- Apple & Grape Crisp
- Chocolate Crisp with Tropical Fruit
- Grilled Tomato Peach Salsa
- Strawberry Rhubarb Crisp
- Strawberry Peach Coconut Crisp
- And a Vegan Crisp Topping for good measure
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- 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 gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are 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. Eat to your tolerance.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a “Pass” at ½ cup or 43 g servings. Monash has several app entries, and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.
- Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
- 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.
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.
Low FODMAP Peach Crisp
This recipe for Low FODMAP Peach Crisp has a basic version and one gussied up with ginger and pecans – your choice! Yellow peaches contain sorbitol, and this recipe is recommended for those who have passed their sorbitol Challenge. You are going to love the juicy peach filling and crisp, golden brown, buttery brown sugar oat topping and the whole shebang is super simple to make. Calling all beginner bakers!
Ingredients:
Peach Filling:
- 3 ½- pounds (1.6 kg) ripe yellow peaches, pitted, peeled, and cut into thick wedges
- ¼ cup (50 g) sugar
- 2 tablespoons low FODMAP gluten-free all-purpose flour such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 2 teaspoons lemon juice
- ¼ teaspoon ground ginger; optional
- Pinch salt
Crisp Topping:
- ½ cup (113 g; 1 stick) unsalted butter
- ¾ cup v firmly packed light brown sugar
- 2/3 cup (96 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 2/3 cup (65 g) old-fashioned rolled oats (not instant or quick oats); use gluten-free if following a gluten-free diet
- ¼ cup (28 g) chopped pecans; optional
- 1/4 teaspoon cinnamon
- 1/8 teaspoon salt
Preparation:
-
Position rack in center of oven. Preheat oven to 375°F (190°C). Coat the inside of a ceramic or ovenproof glass 8-inch (20 cm) square baking dish with nonstick spray; set aside.
-
For the Peach Filling: Toss the peach wedges together in a bowl with sugar, flour, lemon juice, ground ginger if using and a pinch of salt. Set aside to sit while you make the topping.
-
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, pecans if using, cinnamon and salt until well combined. Use your hands to help form clumps.
-
Assembly: Scrape peach mixture into prepared pan. Scatter the topping evenly over the fruit. I like to set the pan on a half-sheet pan to catch drips. Bake for about 30 to 35 minutes or until filling is bubbly and topping is golden brown. Let sit for 5 minutes before serving. The Low FODMAP Peach 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:
I love this warmed for breakfast with a dollop if thick, plain, lactose-free yogurt.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• 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 gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are 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. Eat to your tolerance.
• Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
• Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
• Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a “Pass” at ½ cup or 43 g servings. Monash has several app entries, and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.
• Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
• 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.
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.
