Low FODMAP Browned Butter Streusel Butternut Squash Quick Bread
This Low FODMAP Browned Butter Streusel Butternut Squash Quick Bread came to be when I had some extra cooked butternut squash purée and had a hankering for a quick sweet baked treat. You could substitute canned pumpkin. Either way, you will be rewarded with a moist winter squash quick bread topped with a browned butter pecan streusel. And to bolster that nutty flavor, there is browned butter in the bread batter as well.
Low FODMAP Serving Size Info: makes one 9-inch loaf; 12 slices; 1 slice per serving.
Ingredients:
Streusel:
- 1/3 cup (71 g) firmly packed light brown sugar
- 1/3 cup (48 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free baking Flour
- 1/2 teaspoon ground cinnamon
- Pinch salt
- 3 tablespoons browned butter
- 1/3 cup (33 g) pecan halves, finely chopped
Quick Bread:
- 1 ¾ cups (254 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free baking Flour
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 ½ cups (380 g) butternut squash purée, at room temperature
- ¾ cup (149 g) sugar
- ½ cup (107 g) firmly packed light brown sugar
- 2 large eggs, at room temperature
- ¼ cup (60 ml) browned butter, cooled
- ¼ cup (60 ml) neutral vegetable oil, such as canola
- 1 ½ teaspoons ground cinnamon
- ¼ teaspoon ground cloves
- ¼ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
Preparation:
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Make the Streusel: In a small bowl, stir together all of the ingredients until a crumbly streusel forms; set aside.
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Make the Quick Bread: Position rack in middle of oven. Preheat oven to 350°F (180°C).
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Spray a 9 by 5-inch (23 cm by 12 cm) loaf pan with nonstick cooking spray; line the bottom and short sides with a strip of parchment paper, extending beyond the top of the pan. Coat paper with spray, as well.
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Whisk together the flour, baking soda, and salt in a small bowl; set aside.
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In a large mixing bowl, whisk together the squash, sugars, eggs, browned butter, oil, and spices until smooth.
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Whisk in dry mixture until a smooth batter forms.
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Scrape batter into prepared loaf pan. Sprinkle the streusel evenly over the top.
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Bake for about 55 minutes to 1 hour. A bamboo skewer inserted in the center should test clean. Cool pan on rack until just warm to the touch. Then use excess parchment to lift bread up and out and cool completely out of pan on rack. Quick bread is ready to serve. It slices best if cooled overnight. Wrap with aluminum foil and let sit at room temperature. Bread will last, well wrapped, for about 4 days at room temperature.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• 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 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.
• Butternut Squash: Both Monash University and FODMAP Friendly have lab tested butternut squash (called pumpkin as well by both). Monash University tested the vegetable raw and with skin and their low FODMAP serving is 63 g (about 1/3 cup). FODMAP Friendly tested cooked, without skin or seeds, and the low FODMAP serving is 75 g, with a max low FODMAP serving of 214 g. The Monash test showed presence of fructose (in addition to fructans). The FODMAP Friendly did not show any fructose (but does principally show GOS and fructans). One wonders if the fructose was in the skin?
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in 1/3 cup (75 g) portions. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about 1/2 cup. We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.
• 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.
