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Low FODMAP Croquembouche

Our Low FODMAP Croquembouche, a tower of gluten-free cream puffs, filled with lactose-free pastry cream, is assembled using hard, glistening caramel. This is a showstopper low FODMAP dessert for special occasions. This recipe is best for experienced bakers.

Low FODMAP Serving Size Info: This makes a towering creation. Aim for 2 pufs per low FODMAP person. Others can have more. There will be approximately 55 cream puffs.

Course: Dessert, Holiday
Cuisine: French
Prep Time: 1 hour
Cook Time: 10 minutes
Total Time: 1 hour 10 minutes
Makes: 30 Servings
Calories: 283 kcal
Author: Dédé Wilson


Caramel (2 x):


  1. Filling Cream Puffs: Have all components ready. The pâte à choux puffs should be defrosted and/or already at room temperature. The pastry cream should be chilled and firm. Fit your pastry bag with the plain tip and fill the bag with the pastry cream. Insert the tip into each puff and fill with the pastry cream and place filled puffs back on a rimmed sheet pan to hold them.

  2. Caramel & Assembly: Have a pretty, strong, flat platter handy that is at 10-inch (25 cm) in diameter. You will be assembling the croquembouche from the bottom up, beginning with a ring of puffs about 8-inches(20 cm) in diameter. Take a good look at your platter now and visualize what that ring will look like and where you will place your first caramel-dipped puff – about 2-inches (5 cm) in from the edge of the platter.

  3. Set up your workplace as follows (if you want to get fancy, call it a mise en place, like chef’s do). Have the tray of filled puffs to your left, your pot of caramel will be in the middle, then have your display platter on the right.
  4. Make your first batch of caramel. Fill a large bowl with ice water; set aside. Place sugar, water and corn syrup in a medium saucepan and stir to combine. Heat over medium heat bringing to a boil, brushing down sides with a damp pastry brush and swirling pan occasionally (do not stir), and cook until caramel turns a light amber color. Set bottom of saucepan in ice water to stop the cooking and to firm the caramel slightly. Place your pot of caramel in its spot in your workflow.
  5. Start with the larger puffs for the initial rings. One by one dip a cream puff into the caramel, allowing excess to drip back into the caramel pot and immediately place on platter. Take care as the caramel is very hot and can burn you quite easily. Place that first puff 2-inches (5 cm) from the edge. Place the second puff right next to it, touching. Keep going until you have a ring of attached cream puffs, with the caramel acting as glue.
  6. Your second ring will be slightly smaller. Keep going up with subsequent rings until you make a cylindrical tower. Every croquembouche takes on its own subtle shape. Keep assessing it as you go, placing larger or smaller puffs where needed to keep the tower as symmetrical as possible. Sometimes you do need to place some inside the ring for support. That’s okay! Go for it. You are playing sugar architect.
  7. You will most likely have to re-warm the caramel a few times as you work; keep it fluid but try not to not cook it and darken it any more than it already is. And at some point, you will need to make your second batch of caramel.
  8. When your tower is done you can dip a fork in the caramel and make casual spins of caramel around the whole creation for extra oomph. If it is too thick, simply reheat. If it is too hot, it will be too thin to make the strands. Manipulate the temperature as needed.
  9. The finished croquembouche can sit for a few hours at cool room temperature. To serve, have optional chocolate sauce ready to go and use two forks to pry the cream puffs away from the tower. They won’t look very neat on the plate, but no one ever minds.



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.
  • 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 Croquembouche
Amount Per Serving
Calories 283 Calories from Fat 81
% Daily Value*
Fat 9g14%
Sodium 1mg0%
Carbohydrates 44g15%
Sugar 20g22%
Protein 6g12%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.