Did the title get you? We know Low FODMAP Sour Cream Apple Streusel Snack Cake is a mouthful – and it is a delicious one at that! The lactose-free sour cream creates a tender crumb for this simple cake, studded with chunks of apples, and gently spiced with cinnamon. A crumbly, brown sugar and pecan streusel crowns the top. Baked in an oblong pan, this cake is quick to put together – possible in the time it takes for the oven to preheat – and is perfect for all your fall and winter get togethers.
You could call this a snack cake, or a coffee cake, or simply an apple cake. Any which way, make it for a bake sale, for the office, school or church event, or for a brunch at home.
When we served this cake, we were surprised at how many people clamored over it and came back for seconds, and even thirds. It is truly more than a sum of its parts.
Frequently Asked Questions
Apples are one of those confusing fruits as they are often listed on “high FODMAP” food lists. The problem with lists like this (and doctors are handing them out all the time) is that they do not help you understand that the diet is all based on serving sizes.
There is, indeed, a low FODMAP serving size of apples. Pink Lady and Granny Smith are the apples that both Monash University and FODMAP Friendly have lab tested. Low FODMAP amounts range from 20 g to 31 g (more info below). That might see like a tiny portion, and there are 280 g called for in this recipe, but you have to take into account that the cake is divided into 24 servings.
Take a look at our articles, Are Apples Low FODMAP?, High FODMAP Foods With Low FODMAP Serving Sizes, and also What Is A Low FODMAP Serving Size?
The diced apples in the bowl below are a low FODMAP serving size, as are each group of apple slices (thicker slices to the left; thinner to the right). Spread some peanut butter on the apple slices for a snack!
Many people mistakenly believe that white granulated sugar is high FODMAP. In fact, white sugar contains NO FODMAPs. You can read more in our Explore An Ingredient: Sugar article, which discusses brown sugar as well.
Making Low FODMAP Sour Cream Apple Streusel Snack Cake
For the Streusel: Combine all of the streusel ingredients together in a small bowl until evenly mixed; set aside.
For the Cake: Whisk together the flour, baking powder, baking soda, and salt in a small bowl to aerate and combine; set aside.
In the bowl of a stand mixer fitted with the paddle attachment, beat the butter on medium-high speed until creamy, about 2 minutes. Gradually add the sugar and continue to beat on medium-high speed until very light and fluffy, about 3 minutes. Beat in the vanilla extract. (You can do this with a hand-held electric mixer, but beating times will be longer; use visual cues).
Add the eggs one at a time, beating well after each addition. Add the flour mixture in three batches alternately with sour cream, beginning and ending with the flour mixture. When a few floury streaks still remain, fold in the apples until flour is completely incorporated.
Scrape batter into prepared pan and smooth the top.
Scatter streusel evenly over the top.
Bake until a bamboo skewer inserted into the cake shows a few moist crumbs clinging when removed, about 30 to 40 minutes. Cool in the pan on a rack.
The cake is ready to serve. Cut into a 6 x 4 grid to create the 24 serving size squares of cake.
Cake can be stored at room temperature for up to three days covered well with plastic wrap and aluminum foil (I use both).
Take a bite!
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Apples: Both Monash University and FODMAP Friendly have lab tested certain apples, particularly Pink Lady and Granny Smith. Monash University lab testing reports that Pink Lady apples, peeled or unpeeled, have a low FODMAP serving size of 20 g; Granny Smith apples peeled or unpeeled, have a low FODMAP serving size of 25 g. According to FODMAP Friendly, Pink Lady apples have a low FODMAP serving size of 31 g (they do not state peeled or unpeeled, but image is of an apple with peel); Granny Smith have a low FODMAP amount of 24 g (we assume also with peel). It is interesting to note that Monash lab testing showed Granny Smith being lower in FODMAPs, while FODMAP Friendly lab testing showed the opposite. As with any fresh fruits and vegetables, huge variation in FODMAP content from fruit to fruit, batch to batch, is to be expected.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- 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.
- 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.
- 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. 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.
Apple Recipes!
So now you know that apples can be incorporated into the low FODMAP diet, even during Elimination. The key is to look at the serving sizes of the dish, not at the total amount of apples called for in a recipe.
Here are some more recipes that feature low FODMAP amounts of apple!
- Low FODMAP Salted Caramel Apple Pecan Pie
- Low FODMAP Apple Strudel
- Low FODMAP Grape & Apple Crisp
- Low FODMAP Apple & Walnut Charoset
- Low FODMAP Spicy Apple Old-Fashioned
- Low FODMAP Cinnamon Apple Breakfast Cookies
- Low FODMAP Smoked Gouda Apple Muffins
- Vegan Low FODMAP Apple Streusel Muffins
- Low FODMAP Sourdough Apple Stuffing with Sausage
- Low FODMAP Kale, Carrot & Apple Salad
- Vegan Low FODMAP Brown Rice Apple Stuffing with Hazelnuts
Low FODMAP Sour Cream Apple Streusel Snack Cake
Did the title get you? We know Low FODMAP Sour Cream Apple Streusel Snack Cake is a mouthful – and it is a delicious one at that! The lactose-free sour cream creates a tender crumb for this simple cake, studded with chunks of apples, and gently spiced with cinnamon. A crumbly, brown sugar and pecan streusel crowns the top. Baked in an oblong pan, this cake is quick to put together – possible in the time it takes for the oven to preheat – and is perfect for all your fall and winter get together.
Low FODMAP Serving Size Info: Makes one 13 x 9-inch (33cm x 23 cm) cake cut into 24 pieces; 1 piece per serving; 24 servings
Ingredients:
Streusel:
- 3/4 cup (75 g) pecan halves chopped
- ¾ cup (160 g) firmly packed light brown sugar
- 3 tablespoons melted unsalted butter
- 2 tablespoons low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 1 ½ teaspoons cinnamon
Cake:
- 1 3/4 cups (254 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup (113 g; 1 stick) unsalted butter, at room temperature, cut into pieces
- 1 cup (198 g) sugar
- 1 teaspoon vanilla extract
- 2 large eggs, at room temperature
- 1 cup (240 g) lactose-free sour cream, at room temperature
- 280 g (2 cups) diced peeled apples, such as Pink Lady
Preparation:
-
Preheat oven to 350°F (180°C). Coat a 13 x 9-inch (33 cm x 23 cm) pan with nonstick spray.
-
For the Streusel: Combine all of the streusel ingredients together in a small bowl until evenly mixed; set aside.
-
For the Cake: Whisk together the flour, baking powder, baking soda, and salt in a small bowl to aerate and combine; set aside.
-
In the bowl of a stand mixer fitted with the paddle attachment, beat the butter on medium-high speed until creamy, about 2 minutes. Gradually add the sugar and continue to beat on medium-high speed until very light and fluffy, about 3 minutes. Beat in the vanilla extract. (You can do this with a hand-held electric mixer, but beating times will be longer; use visual cues).
-
Add the eggs one at a time, beating well after each addition. Add the flour mixture in three batches alternately with sour cream, beginning and ending with the flour mixture. When a few floury streaks still remain, fold in the apples until flour is completely incorporated.
-
Scrape batter into prepared pan and smooth the top. Scatter streusel evenly over the top. Bake until a bamboo skewer inserted into the cake shows a few moist crumbs clinging when removed, about 30 to 40 minutes. Cool in the pan on a rack. The cake is ready to serve. Cut into a 6 x 4 grid to create the 24 serving size squares of cake. Cake can be stored at room temperature for up to three days covered well with plastic wrap and aluminum foil (I use both).
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Apples: Both Monash University and FODMAP Friendly have lab tested certain apples, particularly Pink Lady and Granny Smith. Monash University lab testing reports that Pink Lady apples, peeled or unpeeled, have a low FODMAP serving size of 20 g; Granny Smith apples peeled or unpeeled, have a low FODMAP serving size of 25 g. According to FODMAP Friendly, Pink Lady apples have a low FODMAP serving size of 31 g (they do not state peeled or unpeeled, but image is of an apple with peel); Granny Smith have a low FODMAP amount of 24 g (we assume also with peel). It is interesting to note that Monash lab testing showed Granny Smith being lower in FODMAPs, while FODMAP Friendly lab testing showed the opposite. As with any fresh fruits and vegetables, huge variation in FODMAP content from fruit to fruit, batch to batch, is to be expected.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• 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.
• 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.
• 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. 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.
