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Main image Low FODMAP Focaccia with grapes on cooling rack

Low FODMAP Grape and Rosemary Focaccia

This Low FODMAP Grape and Rosemary Focaccia is simple to make, taking advantage of instant yeast, which is easy to use. This flat, chewy focaccia is topped with olive oil, savory rosemary and sweet juicy grapes with the crunch of large flak salt, such as Maldon.

Course: Appetizer, bread, Side Dish
Cuisine: American & Italian
Prep Time: 15 minutes
Cook Time: 45 minutes
Rising Time: 1 hour
Total Time: 2 hours
Makes: 8 Servings
Calories: 247 kcal
Author: Dédé Wilson

Ingredients:

  • 1 large egg at room temperature
  • 2 tablespoons extra-virgin olive oil, plus extra for brushing pan
  • 1 tablespoon honey
  • 2 ¾ cups (399 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
  • 1 tablespoon instant or rapid-rise, yeast
  • 1 1/2 teaspoons dried or fresh rosemary, crushed with fingers, divided
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • 1 teaspoon xanthan gum
  • ½ teaspoon freshly ground black pepper
  • 1 cup (240 ml) warm water, plus extra
  • 1 cup (150 g) red or black grapes, or both
  • Maldon flaky salt

Preparation:

  1. Line a 9-inch (23 cm) springform pan with parchment paper and use a pastry brush to apply a thin layer of olive oil all over the bottom of the pan and the sides; set aside.
  2. Whisk together the egg, oil and honey in a small bowl. If your egg is cold the honey will resist becoming incorporated. Just make sure all three ingredients are mixed; set aside.
  3. Combine flour, yeast, 1 teaspoon rosemary, salt, sugar, xanthan gum and black pepper in mixing bowl of stand mixer fitted with flat paddle. Turn mixer on low to combine the dry mixture.
  4. With mixer running on low speed, add 1 cup (240 ml) warm water, then add the egg mixture. Turn mixer to a medium speed and beat until everything is well mixed and dough looks like very thick cake batter. Add more warm water if necessary, to achieve the right texture. I usually end up needing more than the initial 1 cup (240 ml).
  5. Scrape the dough into the prepared pan, oil your fingertips and press the dough out to fill the pan and level the top. Cover with plastic wrap and place in a warm, draft-free place for 1 hour. The dough should look risen, puffy and about doubled in height.
  6. Position rack in middle of oven. Preheat oven to 400°F (200°C). Remove plastic wrap from pan and brush the top of the focaccia gently and generously with extra olive oil. Press the grapes gently into the top of the dough, spaced out evenly. Sprinkle the focaccia with remaining rosemary and a generous amount of flaky salt.
  7. Bake for about 35 to 45 minutes or until golden brown. Cool on rack for 5 minutes, then unmold and place focaccia on rack directly for about 10 more minutes or until just warm. We highly recommend eating this Low FODMAP Gluten-Free Grape & Rosemary Focaccia slightly warm. Don’t miss this opportunity. You can also cool it to room temperature and store well wrapped for a few days in a cool room. It reheats well in a toaster oven.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Grapes: Both Monash University and FODMAP Friendly have lab tested grapes – and re-tested them. Monash tested black, green and red grapes and no FODMAPs were detected upon lab testing; they set a serving size at 1 cup (150 g) (determined by Australian healthy eating guidelines). Upon subsequent lab testing, they removed black grapes from the app (no reason given), and this test batch of red grapes showed a low FODMAP serving size of 28 g, with the green grapes showing a serving size of 32 g. Fructose was the FODMAP present. Grapes were then lab tested yet again, this time with green grapes showing a low FODMAP serving of 11 g (2 grapes), and red grapes showing a serving size of 10 g (2 grapes).  FODMAP Friendly had tested green grapes and gave them a “Pass” at 24 grapes (100 g). Then, they lab tested “white”, red, and black grapes. During this batch of testing, “white” grapes showed a 24 g low FODMAP serving size (fructans). Lab testing after that of white grapes showed a low FODMAP serving size of 26 g and the FODMAP was fructose, with some fructans. Generic red grapes have a 150 g serving size (no fructose, but showed a small amount of fructans, and even less GOS and sorbitol); these had a max serve of 900 g, since downsized to 750 g upon subsequent testing. Red Globe grapes showed no FODMAPs at all in current testing. Black grapes have a low FODMAP serving size of 100 g, with a max serve of 1100 g, since downsized to 1000 g upon re-testing. They showed no fructose, but showed an equal but very small amount, of GOS, sorbitol and fructans. What does this mean to you? It means grapes can contain no FODMAPs; they can also contain FODMAPs, and not always the same one. The grapes you buy will be indeterminate. We have no way to know what they are, FODMAP wise. If you have been tolerating grapes, no changes are needed to your diet. Please refer to our article, When Low FODMAP Lab Test Results Differ.
  • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • 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.

Nutrition Facts
Low FODMAP Grape and Rosemary Focaccia
Amount Per Serving
Calories 247 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 309mg13%
Carbohydrates 48g16%
Fiber 2g8%
Sugar 5g6%
Protein 4g8%
* Percent Daily Values are based on a 2000 calorie diet.
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