French toast drizzled in real maple syrup is a delicious and easy breakfast to pull together on a relaxing Saturday morning. For IBS sufferers on the low FODMAP diet, this low FODMAP sourdough french toast recipe offers a tasty and tangy twist on a classic that will make getting out of bed on a cold Saturday morning much more enticing.
Low FODMAP Ingredients and Alternatives
Sourdough bread. Sourdough bread made from wheat or spelt is low FODMAP when it’s been fermented for 12-24 hours, in the traditional fashion. The fermentation process breaks down the fructans in wheat, rendering sourdough bread IBS-friendly and suitable for the low FODMAP diet.
Lactose-free milk. Milk, be it regular or lactose-free, is a nutrient dense food containing healthy amounts of protein, calcium, vitamin D, and vitamin B12. Almond milk and oat milk are low FODMAP alternatives but they’re not naturally nutrient dense so make sure they’re fortified with the nutrients found in cow’s milk.
Maple syrup. French toast begs to be slathered in sweet maple nectar, so we’re fortunate that maple syrup is low FODMAP.
Nutrition
This recipe won’t win any nutrition awards. It’s a mostly pleasurable food rather than a nutritious one, but sometimes we eat for sheer pleasure and that’s OK to do from time to time.
What to Serve with Low FODMAP Sourdough French Toast
If you want to boost the nutrition in this meal, here are some healthy low FODMAP options:
- Peanut butter
- Low FODMAP fruit like blueberries, strawberries (no more than 6), raspberries (no more than 1/3 cup).
- Kiwi smoothie
- Turkey bacon
- Lactose-free Greek yogurt or cottage cheese with low FODMAP fruit.
Tips for Success
- Heat up your frying pan while you’re preparing the custard so it’s ready to go when the preparation is complete.
- Soak the bread in the custard using a flat baking sheet to evenly soak both sides of all the slices of bread.
- If the cinnamon doesn’t disperse well when whisking the custard, sprinkle extra cinnamon on one side of the soaked bread before cooking for tasty cinnamon flavour.
Low FODMAP Sourdough French Toast
Ingredients
- 3 eggs large
- 1 cup lactose-free milk or almond milk
- 1 Tbsp vanilla extract
- 1/4 tsp salt
- 1 tsp cinnamon
- 8 slices sourdough bread
Instructions
- Heat a large frying pan over medium heat. Heat oven to 200F and place an empty baking sheet in the oven.
- In a medium bowel, whisk eggs. Whisk in milk, vanilla, salt and cinnamon.
- Pour custard onto a rimmed baking sheet. Place the sourdough in the custard one slice at a time. Flip the sourdough slices starting with the first one you placed in the custard and let soak for a minute.
- Add butter to warmed frying pan. The pan is ready when the butter gently bubbles and sizzles without burning.
- Add soaked sourdough to frying pan and cook for 3-5 minutes until golden, then flip and cook the other side for 3-5 minutes until golden.
- Place cooked french toast on baking sheet in oven to keep warm until ready to serve.
Bon appetit!
xoAndrea, RD
