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Low FODMAP Peppermint Meringues piped as kisses on red background

Low FODMAP Peppermint Meringues

These Low FODMAP Peppermint Meringues are easier to make than you might think - store in an airtight container to keep them crisp.

Low FODMAP Serving Size Info: Makes about 40 to 60 meringues (depending on size); serving size 2 meringues

Course: Dessert
Cuisine: American
Prep Time: 15 minutes
Cook Time: 2 hours 30 minutes
Total Time: 2 hours 45 minutes
Makes: 60 cookies
Calories: 9 kcal
Author: Dédé Wilson



  1. Position racks in upper and lower third of oven. Preheat oven to 200°F/95°C. Line two baking sheets with parchment paper; set aside.

  2. Beat egg whites with electric mixer on high speed until foamy. Add cream of tartar and continue to beat until soft peaks form. Gradually add granulated sugar and beat until firm peaks form, about 2 to 3 minutes longer. Beat in confectioners’ sugar and peppermint extract.
  3. Dot food color over surface of meringue but do not stir or agitate in any way. If using liquid, simply squeeze droplets. If using gel, use a toothpick to place dots here and there.
  4. Use a large soupspoon to carefully place meringue into a pastry bag by fitted with the ½-inch (12 mm) tip. 

  5. For Kiss Shapes: Pipe 1½- to 2-inch (4 cm to 5 cm) “kisses” onto prepared sheets, spacing 2-inches (5 cm) apart. The stripes will make themselves! It is a random process, but it always works out well if you allow the white meringue and the red dots of color to remain distinct before spooning into the pastry bag.

  6. For Heart Shapes: Pipe two overlapping teardrop shapes to create a "heart" shape. This takes some practice, but you can do it! And it is fine if each one is different.

  7. For Cacao Nib Meringues: Simply use a teaspoon to scoop out small cookies directly onto sheet pans. Sprinkle a few c cacao nibs on top.

    For Decorated Meringues: Any of the meringues can be sprinkled with sugar decorations before baking.

  8. Bake meringues for about 2 to 2½ hours or until completely dry. Cool pans on racks completely before trying to remove the cookies. They continue to crisp as they cool. Store cookies in single layers in airtight containers up to 2 days.
  9. In lieu of a tip, you can use a standard pastry bag coupler with a plain round opening. Simply place inside pastry bag with no tip and pipe away.



  • It is very easy to vary these by color and flavor. Try orange color and orange extract; yellow color/lemon extract; pink color/rose extract; green color/lime extract; purple color/lavender extract, etc.
Nutrition Facts
Low FODMAP Peppermint Meringues
Amount Per Serving
Calories 9 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 1mg0%
Potassium 2mg0%
Carbohydrates 2g1%
Sugar 2g2%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.