This Low FODMAP Strawberry Peach Coconut Crisp features no FODMAP strawberries with a low FODMAP amount of yellow peaches nestled under a brown sugar oat crisp topping – that happens to be made with coconut oil and makes the recipe vegan. Coconut flakes are added to the topping, too. With or without a dollop of lactose-free vanilla ice cream or yogurt, this is a fantastic homestyle dessert, that also happens to be very easy to make.
Are Peaches Low FODMAP?
We have written extensively on the various kinds of peaches that have been lab tested by both Monash University and FODMAP Friendly in our article, Explore An Ingredient: Peaches, which we strongly suggest you read.
We use yellow peaches for this Low FODMAP Strawberry Peach Crisp because Monash has lab tested them and declared them low FODMAP in 30 g amounts – the largest amount of any lab tested peaches.
This is what 30 g looks like; each wedge is a low FODMAP 30 g amount. That is a plenty to enjoy real peach flavor, color and texture.
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 serving.
Let’s Talk Coconut
There are many ways to enjoy coconut while following the low FODMAP diet, from coconut milk to shreds to coconut water, coconut oil and more. Please read our article, Is Coconut Low FODMAP? for more information.
In this recipe I have used coconut in two places: as the fat for the crisp and also in the form of broad flakes, for more taste and texture.
I usually make my crisp toppings with butter and I was so happy how this Vegan Low FODMAP Crisp Topping turned out, I made it into a “basic” recipe for you to use with other recipes of your own. If you use refined coconut oil you will not have much coconut flavor. I like the coconut flavor here, so I recommend using unrefined coconut oil.
What Are Deep-Dish Pie Plates?
This recipe has so much filling and topping that you must use a deep-dish pie plate and not a standard 9-inch (23 cm) pie plate.
What’s the difference? I will give you the short answer here, but for a longer explanation and for other tips like this, you should check out our baking eBook, Low FODMAP Baking.
A deep-dish pie plate is 9 ½-inches (24 cm) wide and also deeper than a standard 9-inch (23 cm) pie plate; they are not interchangeable. Their volumes are quite different. My recipes are developed specifically for one or the other and the filling of one might overfill or under-fill the wrong pie plate. This not only throws off visuals and baking time but also ultimately the texture and quality of the final product as well.
How To Make Low FODMAP Strawberry Peach Coconut Crisp
Our Low FODMAP Strawberry Peach Coconut Crisp is so easy to make. The filling is made in one bowl, the topping in another, then they are combined in your pie plate and are ready to be popped into the oven – all in the time it takes for the oven to preheat.
First toss peaches and strawberries together in a bowl. I like to leave the skin on the peaches.
Add cornstarch and sugar
Once the fruit, sugar and cornstarch are all mixed together, scrape into your deep-dish pie plate.
Take our basic Vegan Low FODMAP Crisp Topping and add broad coconut flakes to the topping.
Use your fingers to squeeze together and form nice clumps – it will make the topping nice and crunchy.
Scatter the topping evenly over the fruit filling. Now you are ready to bake in a 375°F (190°C) oven until the fruit is bubbling and the topping is browned and crisp.
We love Low FODMAP Strawberry Peach Coconut Crisp served warm, but it is great at room temperature, too.
For More Peach Recipes
We are starting to add more and more recipes using small amounts of peaches. For now try these:
- Peaches & Cream Popsicles with Raspberries
- Duck Breasts with Red Wine & Peaches
- Peach Iced Tea
- Dutch Baby with Peaches & Ginger
- Grilled Tomato & Peach Salsa
Low FODMAP Strawberry Peach Coconut Crisp
This Low FODMAP Strawberry Peach Coconut Crisp features no FODMAP strawberries with a low FODMAP amount of yellow peaches nestled under a brown sugar oat crisp topping – that happens to be made with coconut oil and makes the recipe vegan. Coconut flakes are added to the topping, too. With or without a dollop of lactose-free vanilla ice cream or yogurt, this is a fantastic homestyle dessert , that also happens to be very easy to make.
Position rack in center of oven. Preheat oven to 375°F (190°C). Coat the inside of a ceramic or ovenproof glass 9 ½-inch (24 cm) deep-dish pie dish with nonstick spray; set aside.
For the Fruit Filling: Toss the strawberries and peaches together in a bowl. Add cornstarch and sugar and fold everything together well. Set aside to sit while you make the topping.
For the Crisp Topping: Fold the coconut chips into the prepared topping, then use your hands to help form nice clumps.
Assembly: Scrape fruit mixture into prepared pan. Scatter the topping evenly over the fruit. 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 Strawberry Peach Coconut Crisp may be served warm, at room temperature, or re-warmed after cooling and is beaten 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.
• You can use unsweetened shreds of coconut in lieu of the broad flakes; the texture will just be a tad different. Do not use sweetened coconut.
Our recipes are based on Monash University and FODMAP Friendly science.
- Dried Coconut: Dried coconut has been lab tested by both FODMAP Friendly and Monash University. Monash states has established that the low FODMAP amount is ½ cup (30 g).
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).
- 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.
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.