Sometimes the best treats come in tiny packages, like these Coconut Cupcakes. The thing with the low FODMAP diet is that serving size counts. It very often makes a difference between being able to eat something – and something being off limits.
Coconut & FODMAPs
Coconut is low FODMAP in certain forms, and high FODMAP in others. Read our article Is Coconut Low FODMAP for more information. Like many ingredients, you have to familiarize yourself with the particulars. Dried coconut is fine, coconut flour is not and coconut milk depends. Yes, it can appear confusing at first, which is why we encourage you to read our article.
This recipe uses two forms of dried and shredded coconut, which is allowed in small amounts according to Monash University, hence the idea of making tiny cupcakes! The small size helps us have our cake and eat it too. Literally.
Know Your Dried Coconuts
We call for two different kinds of coconut for this recipe – just like we did for our Coconut Macaroons. The sweetened long shred coconut looks beautiful on top of these mini beauties, but it does add a lot of sugar. It is usually very easy to find in the supermarket baking aisle. For the batter itself we use unsweetened desiccated for all its coconut flavor, without the extra sweetening, however, it has a very fine texture and doesn’t give the right look for the top of the cupcakes. We usually find ours in bulk at Whole Foods or similar stores.
One caveat: I have seen unsweetened long shred coconut in specialty stores but it is not easy to find, so I didn’t use it in the recipe proper. If you can find it (or don’t mind mail-ordering it), absolutely give it a try to top the cupcakes!
Low FODMAP Coconut Cupcakes
Our Low FODMAP Coconut Cupcakes are a perfect way to enjoy coconut while still adhering to the diet.
Low FODMAP Serving Size Info: Makes 32 mini cupcakes; serving size 1 cupcake
- 1 1/2 cups (217 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda
- 1/2 cup (1 stick; 113 g) unsalted butter, at room temperature, cut into small pieces
- 1 cup (198 g) sugar
- 2 teaspoons vanilla extract
- 2 large eggs, at room temperature
- 1/2 cup (120 g) lactose-free sour cream
- 1/3 cup (1 ounce; 30 g) unsweetened grated coconut (also called desiccated)
Frosting & Decoration:
- 3/4 cup (180 ml) lactose-free whole milk
- 2 tablespoons plus 1 teaspoon low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour
- 3/4 cup (1 1/2 sticks; 170 g) unsalted butter, at room temperature, cut into small pieces
- 3/4 cup (149 g) sugar
- 3/4 teaspoon vanilla extract
- 1 3/4 cups (5 ounces/130 g) sweetened long shred coconut
For the Cupcakes: Position rack in middle of oven. Preheat oven to 350°F/180°C. Line 32 mini-cupcake wells with mini fluted paper liners; set aside.
Whisk together the flour, salt and baking soda together in a small bowl to aerate and combine; set aside.
Cream butter with electric mixer in a large mixing bowl on high speed, until creamy. Add the sugar and continue beating until smooth and creamy, about 3 minutes, scraping down bowl as needed. Beat in vanilla and egg until incorporated.
Add the flour mixture and the sour cream and beat on medium speed until a few floury streaks remain. Add 1/3 cup coconut and beat until batter ingredients are combined.
Divide the batter in prepared cupcake tins and bake for about 12 to 17 minutes or until a toothpick inserted in the middle of a cupcake shows a few moist crumbs clinging. The cupcakes will dome, and will remain fairly pale. Cook cupcake tin on rack for 5 minutes, then remove cupcakes from pan and cool directly on rack until cooled.
For the Frosting: Whisk the milk and flour together in a small saucepan. Bring to a simmer over medium heat, whisking constantly. Once it simmers, continue whisking and cook for 1 to 2 minutes or until thickened, smooth and glossy. It should be thick enough for you to be able to see whisk marks. Remove from heat and set aside, whisking occasionally until cool. Meanwhile, in a medium bowl with an electric mixer on medium-high speed, beat butter until creamy, about 2 minutes. Add sugar and beat on high speed until light and fluffy, scraping down the bowl as needed. Beat in vanilla, then add cooled, cooked flour mixture and beat until smooth.
Frosting is ready to use. If the frosting is not silky smooth, it is because it is too cool. Either keep beating or remove about 1/2 cup (120 ml), zap in microwave for 5 seconds to soften, then add it back to the main batch and beat vigorously. Repeat as needed. Don’t be afraid to “work” this frosting. It can make the difference between the frosting being just okay and truly ultra silky.
For the Decoration: Frost each mini cupcake with about 1 tablespoon of frosting and top with sweetened long-shred coconut. Mini cupcakes dry out very easily due, in part, to their diminutive size. These are best eaten the day they are made. They can be held for 24 hours at room temperature in a single layer in an airtight container. Do not refrigerate and definitely serve at room temperature.
If You Can Tolerate
- Fructans: If you have passed the fructan wheat Challenge, you can use conventional all-purpose flour, using the weight as your guide.
- Lactose: If you have passed the lactose Challenge, feel free to use regular whole milk for the frosting.