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cream puff on white plate with spoon; dark background

Low FODMAP Pâte à Choux

Pâte à Choux is the classic basic pastry recipe that forms the basis of cream puffs, éclairs, croquembouche, profiteroles, gougères, St. Honoré, Paris-Brest and can also be fried to make crullers and beignets. It is made with easy-to-find ingredients, too: water, butter, flour, eggs and salt. No leavening agent is needed; the pastries rise via steam created inside the dough, helping it expand, yielding a crisp pastry on the outside with an airy middle.

Low FODMAP Serving Size Info: Makes 14 small cream puffs or profiteroles or 10 éclairs; serving size is 2 puffs; 2 profiteroles; 1 éclair. Serving: 2 puffs; 2 profiteroles; 1 éclair

Course: Basic, Dessert
Cuisine: French
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 10 Servings
Calories: 72 kcal
Author: Dédé Wilson



  1. Position rack in middle of oven. Preheat oven to 400°F (200°C). Line a half-sheet baking pan with parchment paper. Very lightly coat with nonstick spray; set aside.
  2. Combine the water, butter and salt in medium sized saucepan. Bring to a rolling boil over medium-high heat, swirling a few times to make sure butter is melted, and immediately remove from heat.
  3. Quickly stir in the flour all at once. Keep stirring with a wooden spoon until the batter comes together. Place over very low heat and keep stirring. You want the dough to dry out. This will take about 30 seconds; the pâte à choux should come cleanly away from the sides of the saucepan. Scrape dough into bowl of mixer fitted with flat paddle attachment. Don’t worry about anything that stuck to the bottom of the pan.
  4. Turn on low-medium speed and add eggs one at a time, allowing each egg to be absorbed before continuing. Turn speed to medium-high and keep beating until batter comes together and become smooth and sticky and firm enough to hold a shape when mounded with a spoon.
  5. Scrape dough into pastry bag fitted with tip.
  6. For Cream Puffs & Profiteroles: Pipe out 14 puffs, about Ping-Pong or golf ball size, evenly spaced apart on baking pan. If the dough is sticky and resists coming away from the tip, simply use a sharp knife or even scissors to help. Dip fingertip in water and lightly press down any peak that has formed on the puffs; you want them to have a rounded appearance.

  7. For Éclairs: Pipe out 10 oblong shapes, about 3-inches (7.5 cm) long, evenly spaced apart on baking pan. If the dough is sticky and resists coming away from the tip, simply use a sharp knife or even scissors to help. Dip fingertip in water and lightly press down any peak that has formed on the éclairs; you want them to have a smooth appearance.

  8. Bake for about 20 to 30 minutes or until light golden in color, puffed and crisp. Insert a sharp knife into the side of each puff or éclair to allow steam to escape. Turn the oven down to 350°F (180°C) and continue to cook for about 5 minutes. They should be high, rounded, light golden brown and dry. Do not under-bake or they willnbe soggy and leaden.

  9. Cool pan completely on rack. Puffs are ready to use or can be held for 24 hours at room tamperature. Lightly cover with foil. Alternatively, place in zipper-top freezer bags and freeze up to 1 month. Take care not to let them get crushed during storage. Defrost at room temperature. Fill and/or glaze as directed in individual recipes.



FODMAP Information

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

  • 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 gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are 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. Eat to your tolerance.
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.

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 Pâte à Choux
Amount Per Serving
Calories 72 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 42mg2%
Carbohydrates 6g2%
Fiber 1g4%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.