Low FODMAP Browned Butter Apple Bars with Cinnamon Maple Frosting
These Browned Butter Apple Bars with Cinnamon Maple Frosting simply scream fall! Did you know that there are low FODMAP serving sizes of apples? YES! You can read more in our article, Are Apples Low FODMAP?, but basically it all comes down to serving size. If you stick with the suggested serving size of this recipe, these bars are low FODMAP. They also feature browned butter, which lends a nutty flavor, and maple syrup and cinnamon complement the apples perfectly! The brown sugar gives caramel notes. It’s everything you want in an apple bar! And these happen to be gluten-free, too.
Low FODMAP Serving Size Info: Makes 16 bars; 16 servings; 1 bar per serving.
Ingredients:
Bars:
- 3/4 cup (1 1/2 sticks; 170 g) unsalted butter, cut into pieces
- 1 1/4 cups (182 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- Heaping 1/2 teaspoon baking powder; use gluten-free of following a gluten-free diet
- Heaping 1/4 teaspoon salt
- 1 cup (213 g) firmly packed light brown sugar
- 1 teaspoon vanilla extract
- 1 large egg, at room temperature
- 200 g (about 2 cups) chopped apples, such as Pink Lady; peeled or unpeeled
Frosting:
- 3 tablespoons melted browned butter, from batch above
- 3 tablespoons pure maple syrup
- 1/2 – 3/4 cup (45 g to 68 g) sifted confectioners’ sugar
- 1/2 teaspoon cinnamon
- Maldon salt, optional
Preparation:
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Position a rack in the middle of the oven. Preheat the oven to 350°F (180°C). Line an 8-inch (20 cm) square pan with parchment paper, overhanging on two sides, then coat paper and sides of pan with nonstick spray.
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Make the Bars: First step is to brown the butter. Place chunks of butter in a heavy bottomed pot. Melt over medium heat, swirling the pan occasionally. Allow the butter to simmer and turn a medium brown color, without burning the milk solids, which will fall to the bottom of the pan. Some foam might appear on top, which is okay. Once the browned butter is giving off a nutty aroma and has taken on a rich brown color, remove from heat and pour into a measuring cup leaving the milk solids behind. From this, separate out 3 tablespoons of melted brown butter to save for the frosting later on.
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While the butter is browning, whisk the flour, baking powder, and salt together in a small bowl to aerate and combine; set aside.
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Pour the larger quantity of browned butter into a large mixing bowl. Whisk in the brown sugar and vanilla until combined, then whisk in the egg. Fold in the flour mixture until a few floury streaks remain, then fold in apple chunks just until combined. Scrape into prepared pan and smooth top with a small offset spatula.
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Bake for 20 to 25 minutes or until a toothpick inserted in the center shows a few moist crumbs clinging when removed. The bars should be light golden brown, and the edges will have just begun to come away from the sides of the pan. Cool in the pan on a rack for 10 minutes, pull up on parchment to remove bars from pan, then cool bars on rack completely. Peel away and remove parchment.
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Make the Frosting: While the bars are cooling, make the frosting. Poor remaining 3 tablespoons of browned butter into a small mixing bowl. Add maple syrup and cinnamon and whisk together until combined. Whisk in just enough confectioners’ sugar until you reach the desired frosting consistency. You could leave it on the looser side and drizzle it over the bars. In the image shown, I made it a thicker texture, spooned it into a parchment cone, and created zigzags of frosting over the cool the bars. You can sprinkle the optional flaky salt on top, if you like. Allow the frosting to set for a few minutes before you cut the bars into a 4 by 4 grid (16 bars).
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Store at room temperature for up to 3 days in an airtight container in a single layer. These bars are best enjoyed as freshly as possible.
Notes:
If You Can Tolerate
Fructans: If you have passed the fructan wheat challenge you could substitute unbleached all-purpose flour for the gluten free flour. Note that the recipe will no longer be gluten-free. Use weight equivalents for most accurate results if making this substitution.
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 1/4 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.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• 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. 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.