Low FODMAP Tropical Coconut Oatmeal Cookies
These Low FODMAP Tropical Coconut Oatmeal Cookies are quick and easy to make and combine brown sugar, butter, fiber-rich oats, coconut, dried papaya, lime zest, orange juice and optional dried pineapple (more on that later). They are sweet, fruity, chewy, easy to make, and a nice addition to your low FODMAP cookie repertoire.
Low FODMAP Serving Size Info: makes 18 cookies; 18 servings; 1 cookie per serving
Ingredients:
- 1 cup (99 g) old-fashioned rolled oats
- 2 tablespoons orange juice
- 2/3 cup (96 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s 1 to 1 Gluten Free Baking Flour
- ¼ teaspoon baking soda
- ¼ teaspoon salt
- ½ cup (113 g; 1 stick) unsalted butter, cut into pieces
- 1/3 cup (65 g) sugar
- ¼ cup (54 g) firmly packed light brown sugar
- 2 teaspoons fine lime zest, made with a rasp-style zester
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
- 1 large egg, at room temperature
- 1 large egg yolk, at room temperature
- ½ cup (85 g) diced dried papaya
- ½ cup (85 g) diced dried pineapple; optional
- 1/3 cup (29 g) unsweetened dried shredded coconut
Preparation:
-
Place oats in a mixing bowl, sprinkle orange juice over and set aside.
-
Whisk together the flour, baking soda and salt to aerate and combine; set aside.
-
Melt the butter in a large bowl in the microwave or melt in a saucepan.
-
Whisk in both sugars, lime zest, vanilla and cinnamon until the combined, then whisk in the egg and egg yolk until everything is well mixed.
-
Add the flour mixture, the oats, diced papaya, diced pineapple if using, and the coconut mixing until well combined. Cover bowl with plastic wrap and refrigerate for at least 2 hours. (You can refrigerate overnight if you like and this is my preference).
-
Position racks in upper and lower third of oven. Preheat to 350°F (180°C). Line two half-sheet pans with parchment paper. Scoop cookie dough into 2-tablespoon size balls – I like to use our #2040 Zeroll scoop – and space them evenly apart on the prepared pans.
-
Bake cookies, rotating pans top to bottom and front to back halfway through, until edges are golden brown, but centers are still a bit soft, 12 to 15 minutes. Cool pans and cookies on racks. Repeat with remaining dough.
-
Cookies are tantalizing slightly warm and once cooled can be stored at room temperature in an airtight container for up to 3 days.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
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.
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).
Papaya: Monash University has lab tested ripe papaya and it contains no FODMAPs. Dried papaya (paw paw) is low FODMAP in 5 g servings.
Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
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 1/4 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.