These Gluten-Free Low FODMAP Maple Pecan Scones featured ground pecans, for nutty flavor and nubbly texture and are sweetened with no FODMAP maple syrup. No electric mixer needed; the batter comes together in the time it takes the oven to preheat.
The days of our Harvest Moon Bakery feels like another lifetime. Robin and I had our bakery in downtown Amherst, MA and every detail, from our custome designed maple counter, to the custom-blended coffee from a local roaster was approached with quality in mind.
A version of these Maple Pecan Scones was in regular rotation and quite popular. We thought it was time to create a low FODMAP, gluten-free rendition. They are gently sweetened, a little crumbly and best enjoyed alongside a piping hot beverage of your choice.
Maple Syrup is a low FODMAP sweetener that you should become familiar with. We love using it in savory as well as sweet recipes.
These scones come together quickly – and they should be eaten quickly as well. All scones are best devoured close to when they emerge from the oven and certainly on the same day they are made.
We are not partial to keeping these overnight or freezing them, so plan accordingly and make this recipe the next time you have a brunch or an opportunity to feed a crowd at breakfast.
The original recipe called for buttermilk. We make our own lactose-free soured milk for our low FODMAP version.
More Low FODMAP Scones Coming Your Way!
Check out these low FODMAP scone recipes; all gluten-free, too!
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- 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 used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were 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. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. Eat to your tolerance.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
- Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 15 pecan halves or 30g. The now removed small print told us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. The FODMAP Friendly lab tested low FODMAP amount is ¼ cup (30 g; approximately 15 pecan halves). The max low FODMAP serving is 120 g.
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.
Maple Pecan Scones
If you love maple syrup, you will love our Maple Pecan Scones. They are easy enough to whip up in less time than it takes for the oven to preheat.
Low FODMAP Serving Size Info: Makes 12 scones; serving size 1 scone
Ingredients:
- 2/3 cup (165 ml) lactose-free whole milk
- 2 teaspoon lemon juice
- 2 cups (290 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour
- 2 1/2 ounces (70 g) pecans, finely ground plus 12 whole pecans
- 1 1/4 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup (1 stick; 113 g) cold unsalted butter, cut into small pieces
- 1/4 cup (60 ml) plus 2 tablespoons maple syrup, divided
- 1 large egg, whisked
Preparation:
-
Position racks in upper and lower third of oven. Preheat oven to 375°F (190°C). Line two baking sheet pans with parchment paper; set aside.
-
Stir together the milk and lemon juice in a measuring cup and allow to sit and thicken for about 5 minutes.
-
Meanwhile, whisk together the flour, ground nuts, baking powder, baking soda and salt in a large mixing bowl to aerate and combine. Add butter pieces and cut in with a pastry blender or fingertips until it takes on the texture of a coarse meal; it is okay for there to be larger pockets of butter. (If you want to do this in a stand mixer, use the flat paddle, which is what we do in the Test Kitchen).
-
Drizzle in the soured milk, ¼ cup (60 ml) maple syrup and beaten egg and stir in until combined (or pulse on and off with machine). Do not over mix.
-
Use an ice cream scoop or a ¼ cup measuring cup to dole out scones, evenly spaced, on the two prepared pans. Press one pecan onto the top of each scone and use your flat palm to press each scone down to about 1/2-inch (12 mm) thickness. Brush scones with reserved 2 tablespoons maple syrup.
-
Bake for about 25 to 35 minutes or until very light golden brown on top and bottom and a toothpick just tests clean. Cool on the pan on a rack for about 5 minutes. These are best served warm from the oven or at least the same day they are baked.
Notes:
Tips
- You can make these with walnuts as well. Simply substitute in equal amounts.
- The recipe may be doubled.
If You Can Tolerate
- Fructans: If you have passed the wheat Challenge, you can make these with unbleached all-purpose flour. Use weight amounts to establish equivalent for best results.
- Lactose: If you have passed the lactose Challenge you can use conventional buttermilk in lieu of making your own lactose-free soured milk.
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.
