Low FODMAP American Buttercream Frosting
Classic confectioners’ sugar-based frosting, aka American Buttercream Frosting, is easy to make low FODMAP containing just confectioners’ sugar, butter, lactose-free whole milk, and vanilla. Perfect for filling and topping cakes and cupcakes!
Low FODMAP Serving Size Info: Makes about 3 3/4 cups frosting, enough to fill and frost a 9-inch (23 cm) layer cake, or 18 to 24 cupcakes.
Ingredients:
- 3/4 cup (170 g; 1 1/2 sticks) unsalted butter, at soft room temperature, cut into small pieces
- 6 3/4 cups (607 g) sifted confectioners’ sugar, (plus extra as needed)
- 1/3 cup (75 ml) lactose-free whole milk (plus extra as needed)
- 1 1/2 teaspoons vanilla extract
Preparation:
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In a large bowl with an electric mixer on medium-high speed, beat butter until creamy, about 2 minutes. Add 1 cup sugar gradually, beating until light and fluffy, about 3 minutes, scraping down the bowl once or twice. Add remaining sugar, milk and vanilla and beat on high speed until silky smooth. The length of time you should beat will depend on the power of your mixer; a stand mixer will get you there quicker, in which case use the flat paddle attachment.
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In general, when you think the frosting is done, scrape down the bowl’s sides and beat some more! The key to the smoothest possible result is with a prolonged beating. You will know you are done when the frosting is super smooth, with hardly any gritty texture at all. It might also lighten a bit in color as you beat. The texture can be a bit stiffer if you are piping, or a bit looser if you are slathering on with an icing spatula.
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Frosting is now ready to use. Best if used immediately; may be refrigerated in an airtight container for 4 days. (Bring to room temperature and re-beat before using).
Notes:
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.
• 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.
