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piece of low FODMAP walnut baklava on decorative late, closeup

Low FODMAP Walnut Baklava

By paying close attention to serving sizes, you can enjoy this Low FODMAP Walnut Baklava even during the Elimination phase.

Low FODMAP Serving Size Info: Makes 40 squares of baklava; 1 piece per serving

Course: Dessert
Cuisine: Greek and American
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Makes: 40 servings
Calories: 123 kcal
Author: Dédé Wilson

Ingredients:

Baklava:

  • 3 cups (300 g) walnut halves, very finely chopped
  • 1/4 cup (50 g) sugar
  • 1 teaspoon lemon zest
  • 1/2 teaspoon cardamom
  • 1/2 teaspoon cinnamon
  • 18 sheets of filo, defrosted
  • 1/2 cup (1 stick; 113 g) plus 2 tablespoons unsalted butter, cut into pieces

Syrup:

  • 1 1/4 cups (248 g) sugar
  • 1 1/4 cups (300 ml) water
  • 1/4 cup (60 ml) honey
  • 2 teaspoons lemon juice

Preparation:

  1. Position rack in middle of oven. Preheat oven to 325°F. Coat the inside of a 13 by 9-inch (33 cm by 23 cm) pan very well with nonstick spray; set aside.
  2. Stir together the chopped walnuts, sugar, lemon zest, cardamom and cinnamon in a bowl until evenly combined.
  3. Unfold the filo dough, place on a piece of parchment paper and cover with a damp cloth to keep them from drying out. Melt the butter in a small pot and have a pastry brush handy.
  4. Place two sheets of filo in the bottom of the pan, either trimming to fit, discarding any extra, or just kind of scrunch up the long ends (which is what I do). Brush butter all over the top. Add two more sheets, brush with butter, two more sheets and another coating of butter (6 sheets so far). Sprinkle half of the walnut mixture evenly over all, then lay on two sheets, butter the top, two more sheets, butter the top, and two more sheets and butter that last one (now you have 12 sheets total). Scatter the remaining nut mixture over all. Then, with the remaining 6 sheets, assemble as before: 2 sheets, butter, 2 sheets, butter, 2 sheets and finish off with butter.
  5. Use a very sharp serrated knife to cut an 8 by 5 grid of squares, going all the way down to the bottom layer. This technique is very important; take your time to keep the layers intact.
  6. Bake for about 40 to 50 minutes or until golden brown, turning the pan front to back once during baking. Cool pan on rack.
  7. While the baklava is cooling, make the syrup. Simply stir the sugar, water, honey and lemon juice together in a small saucepan, bring to a simmer over medium heat and simmer for several minutes or until it visibly thickens a little bit. Slowly pour the syrup over the cooled baklava, saturating evenly. All to sit for at least 4 hours. Baklava is ready to serve or keep loosely covered with aluminum foil at room temperature for up to 3 days.

Tips

  • There is no getting around the fact that this is a rich dessert. Start with the serving size suggested and see how you tolerate the baklava. You might be happily surprised and find out you can even eat more! But as always, moderation is key.
Nutrition Facts
Low FODMAP Walnut Baklava
Amount Per Serving
Calories 123 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 15g5%
Fiber 1g4%
Sugar 10g11%
Protein 1g2%
Vitamin C 0.2mg0%
* Percent Daily Values are based on a 2000 calorie diet.