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Low FODMAP Buttermilk Panna Cotta

While I have named this Low FODMAP Buttermilk Panna Cotta, please understand that the “buttermilk” is a faux soured lactose-free milk, as we do not have access to a lactose-free buttermilk commercially. Panna Cotta, meaning cooked cream, is a delicate custard, Italian in origin, that is actually barely exposed to heat. It is thickened with gelatin.

Course: Dessert
Cuisine: American & Italian
Prep Time: 20 minutes
Cook Time: 5 minutes
Chilling Time: 4 hours
Total Time: 4 hours 25 minutes
Makes: 6 Servings
Calories: 362 kcal
Author: Dédé Wilson


Panna Cotta:

  • Scant 1 ¾ cup (420 ml) lactose-free whole milk
  • 2 tablespoons lemon juice
  • 1 tablespoon water
  • 1 ½ teaspoons unflavored gelatin, such as Knox
  • 1 ¼ cups (300 ml) lactose-free heavy cream
  • 7 tablespoons sugar
  • ½ teaspoon vanilla extract

Optional Strawberry Sauce:

  • 10- ounces (280 g) frozen strawberries
  • 1/3 cup (65 g) sugar
  • 1 tablespoon lemon juice


  1. Panna Cotta: Have ready 6 glass dishes or ceramic ramekins. Whisk together the milk and lemon juice; set aside for 5 minutes or until it curdles and thickens a bit. Meanwhile, sprinkle the gelatin over the water and set aside for 5 minutes as well.

  2. Place cream in a small saucepan, whisk in sugar, and heat and whisk just until sugar dissolves. The mixture should be warm; do not let it simmer or boil. Remove from heat. Whisk in the softened gelatin until dissolved, then whisk in soured milk and vanilla.
  3. Pour through a very fine-meshed strainer into a large measuring cup (or pitcher with spout). Divide mixture into glasses or ramekins and refrigerate for at least 4 hours or overnight. The panna cotta is best eaten within 24 hours.
  4. For the Optional Sauce: Combine the frozen berries, sugar and lemon juice in a saucepan and heat over low heat, to defrost berries. Stir often, then adjust heat and simmer for several minutes or until the mixture thickens a bit and looks syrupy. Cool completely, then blend in blender (or use an immersion blender right in the pot), then strain, discarding the solids. Pour the cooled strained strawberry sauce on top of the cooled panna cotta right before serving.


FODMAP Information

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

  • Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).
  • 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 Buttermilk Panna Cotta
Amount Per Serving
Calories 362 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 42g14%
Sugar 36g40%
Protein 5g10%
Vitamin C 3mg4%
* Percent Daily Values are based on a 2000 calorie diet.