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Low FODMAP Eton Mess in glass trifle bowl on wooden table, horizontal image

Low FODMAP Eton Mess

Low FODMAP Eton Mess is very close to the original recipe – we just used lactose-free dairy! Eton mess is a combination of strawberries, meringue and whipped cream. It is a messy but lovely dessert that combines crunchy, creamy and juicy textures and is perfect for parties. Due to the meringue, it is rather sweet by nature. 

Course: Dessert
Cuisine: American, English
Prep Time: 30 minutes
Cook Time: 2 hours
Total Time: 2 hours 30 minutes
Makes: 14 Servings
Calories: 276 kcal
Author: Dédé Wilson


  • 1 batch Meringue Nests, raw meringue batter
  • 2- pounds (910 g) fresh strawberries, hulled
  • 6 tablespoons sugar, divided
  • ¼ to ½ teaspoon vanilla extract; optional
  • 3 cups (720 ml) lactose-free heavy cream, chilled


  1. Position rack in middle of oven. Heat oven to 200°F (95°C). Line rimmed half-sheet pan with parchment paper; set aside.
  2. Make the Meringue Nest batter as directed in that recipe. Spoon dollops of the mixture onto the baking parchment – I make rustic looking nests about 4-inches (10 cm) across. Bake as directed for about 2 hours or until completely dry and crisp to the touch, rotating pan front to back once during baking. Cool pan on wire rack. Store meringues in a dry place for up to a week.

  3. Chop or slice about one-third of the berries (you can do this by eye) and place in a non-reactive saucepan, add 3 tablespoons sugar. Stir to combine. Cook over medium heat until they become juicy and the mixture simmers. Crush with a potato masher and simmer for 1 minute. Cool completely. You can make this strawberry sauce 2 days ahead and refrigerate in an airtight container.
  4. The Day of Serving: Chop or slice the remaining strawberries. Whip the cream with remaining 3 tablespoons of sugar, and vanilla if using, until soft peaks form. Assemble the Eton Mess in either one large bowl – a trifle bowl works well – or make individual servings in glasses or goblets. Simply alternate meringues, roughly crushed by hand, the berry sauce, the whipped cream and the fresh sliced berries, making several messy, overlapping layers. I like to refrigerate it for about 15 minutes before serving. You can chill for longer, but the meringue will continue to absorb moisture from the cream and become less distinct. Best eaten within the hour.


FODMAP Information

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

Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.

Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing has reported that no FODMAPs were detected in strawberries, and in subsequent tests that FODMAPs were detected. They suggest 5 medium strawberries (65 g) as a serving. FODMAP Friendly initially gave strawberries a “pass” and pegged 10 medium berries at (140 g) as a serving. They retested in 2021 and now state that their lab results show that a low FODMAP serving size is just 50 g (about 4 berries). We suggest that you test your own tolerance (as always) and eat to your personal limit. Remember, the strawberries that you eat will not be the same as those tested!

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 Eton Mess
Amount Per Serving
Calories 276 Calories from Fat 117
% Daily Value*
Fat 13g20%
Sodium 1mg0%
Potassium 1mg0%
Carbohydrates 26g9%
Sugar 5g6%
Protein 2g4%
Calcium 1mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.