Recipes | Ice Creams & Frozen Desserts

Low FODMAP Peaches and Cream Popsicles

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Popsicles, or “pops” are not just for kids! These Low FODMAP Peaches and Cream Popsicles with Raspberries are beloved by kids and adults alike. They feature a low FODMAP portion of yellow peaches and honey, in addition to thick vanilla yogurt. They are creamy and a little sweet, but not too sweet. And the mashed raspberries add color, texture and flavor. I was almost going to call these “peach melba” after the famous peach and raspberry dessert, but I couldn’t resist the “peaches & cream” title.

Low FODMAP peaches & cream popsicles with raspberries, close up, lined up on white plate_

Peaches & FODMAPs

For a full explanation of both Monash University’s and FODMAP Friendly’s approach to peaches, please read our article, Explore An Ingredient: Peaches.

You do need to peel them and the directions are in the article linked above under the How To Use section.

We use yellow peaches for these Low FODMAP Peaches and Cream Popsicles with Raspberries because Monash has lab tested them and declared them low FODMAP in 30 g amounts – the largest amount of any lab tested peaches (white peaches for instance have a higher FODMAP content).

This is what 240 g of yellow peaches looks like. That is a plenty to bring peachy flavor and color to our pops!

240 grams of yellow peaches

You will be starting with a total of 3 peaches, but you want to end up with 240 g of chopped peaches. The recipe serves 8. This finished dish ends up with a low FODMAP amount of peaches within each popsicle.

PS: if you don’t have a digital scale yet, we highly recommend this one from OXO.

Honey & FODMAPs

The short answer is yes, and it depend on your honey. Monash University has lab tested clover honey as well as what they simply label as “honey” and report different findings. We have used “honey” for this recipe, which is low FODMAP at 1 teaspoon or 7 g per serving.

Please read our article, Is Honey Low FODMAP? for much more information on honey.

Low FODMAP peaches & cream popsicles with raspberries, on wooden stick lined up on rectangular a white plate

Choose Your Popsicle Molds Wisely

Péopsicle molds can vary hugely in volume and for this recipe I suggest ones with a smaller volume. The ones pictured have a 2-ounce (60 ml) volume. This allows us to have the peach mixture and each pop will still remain low FODMAP. UPDATE: the one’s I used are called KidCo Baby Steps Healthy Snack Frozen Treat Tray and are currently unavailable. These ones in this link are the closest I have found to use as a substitute.

How To Make Low FODMAP Peaches and Cream Popsicles

You need a blender to make these. We use a VitaMix in the Test Kitchen.

Make sure your yogurt is very thick. I like Siggi’s.

The Siggi’s “plain” is unsweetened. Their vanilla contains agave. Agave is low FODMAP in small 1 teaspoon portions. The recipe calls for 1 cup (245 g) of yogurt and makes 8 pops, which means each serving contains 2 tablespoons of yogurt. If you can tolerate a small amount of agave, then do try the Siggi’s. Otherwise, other vanilla lactose-free yogurt can be used; you can also use the plain Siggi’s and leave the recipe as is, or add a little sugar to the blender.

yogurt being added to peaches for popsicles

Begin by placing the peaches, yogurt, honey and lemon juice in your blender carafe.

peaches and yogurt in blender

Blend until smooth; set aside.

puree of peaches and yogurt in blender

Place the raspberries, honey and lemon juice in a small mixing bowl.

raspberries and honey in glass bowl

Mash together with a fork until juicy.

mashing raspberries and honey in a glass bowl

Spoon a small amount of the mashed raspberries into each mold.

mashed berries in bottom of pop mold

Fill molds halfway with yogurt/peach mixture, add more berry purée, then top off with more yogurt mixture. Insert wooden sticks or the holders that come with your popsicle set.

Then, DO NOT jolt the table and make a mess like I did – see below.

right before I took the picture I knocked the table and made a mess of my pops!

Insert wooden sticks or the sticks that came with your popsicle mold.

Freeze overnight and your pops are ready!

Low FODMAP peaches & cream popsicles with raspberries, on wooden stick held in manicured hand

For More Peach Recipes

We are starting to add more and more recipes using small amounts of peaches. For now try these:

For More Raspberry Recipes

Try these:

 

Low FODMAP peaches & cream popsicles with raspberries, close up, lined up on white plate_
5 from 1 vote

Low FODMAP Peaches and Cream Popsicles with Raspberries

Popsicles, or “pops” are not just for kids! These Low FODMAP Peaches and Cream Popsicles with Raspberries are beloved by kids and adults alike. They feature a low FODMAP portion of yellow peaches and honey, in addition to thick vanilla yogurt. They are creamy and a little sweet, but not too sweet. And the mashed raspberries add color, texture and flavor. I was almost going to call these “peach melba” after the famous peach and raspberry dessert, but I couldn’t resist the “peaches & cream” title.

Low FODMAP Serving Size Info: Makes 8 Pops; 1 Popsicle per serving

Makes: 8 Servings
Prep Time: 15 minutes
Freezer Time: 8 hours
Total Time: 8 hours 15 minutes
Author: Dédé Wilson

Ingredients:

  • 8 ½- ounces (240 g) chopped peaches, peeled stones discarded; buy 3 peaches to be safe
  • 1 cup (245 g) thick vanilla lactose-free yogurt
  • 1 tablespoon plus 1 teaspoon honey, divided
  • ½ teaspoon lemon juice, divided
  • 2 ¾- ounces (75 g) fresh raspberries

Preparation:

  1. Have your popscile mold ready. Place chopped peaches, yogurt, 1 tablespoon of honey and ¼ teaspoon lemon juice in your blender carafe. Blend until smooth; set aside.

  2. In a small bowl mash the raspberries with 1 teaspoon honey and remaining ¼ teaspoon lemon juice. Spoon a small amount of the mashed raspberries into each pop mold.

  3. Fill molds halfway with yogurt/peach mixture, add more berry purée, then top off with more yogurt mixture. Insert wooden sticks or the holders that come with your popsicle set.
  4. Freeze overnight and your pops are ready! Run warm water around the outside of the molds to make them easier to unmold. Pops can remain frozen for up to 4 days. If you have used wooden sticks, cover the frozen pops with plastic wrap to protect the open ends upon storage.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
  • Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.

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.

Course: Dessert, Snack, Treat
Cuisine: American

Nutrition

Calories: 49kcal | Carbohydrates: 10g | Protein: 2g | Fat: 1g | Sodium: 1mg | Fiber: 2g | Sugar: 7g | Vitamin C: 1mg

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.