Low FODMAP Frangipane Tart

Low FODMAP Frangipane Tart; Gluten-Free, IBS-Friendly

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This Low FODMAP Frangipane Tart is a delicious and satisfying dessert option for those following a low FODMAP or wheat-free diet. Made with almond meal, gluten-free corn flour, and fresh blueberries, it offers a delightful balance of flavors and textures while catering to specific dietary needs.

The recipe is simple to prepare and requires minimal equipment, making it an excellent choice for home bakers.

Additionally, it is mindful of portion sizes to ensure digestive comfort for those sensitive to FODMAPs. Whether you’re hosting a gathering or enjoying a quiet treat, this tart is sure to be a crowd-pleaser.

Check out my reel to see how I made this tart:

Frangipane Tart

Equipment

  • 7.5’’ Lose-base flan tin or a regular foil tint, which needs 2 cutting boards to take the tart out
  • Electric mixer
  • Medium bowl to use with the mixer
  • Measuring spoons
  • Measuring cups

Ingredients

  • 75 g Butter, softened
  • ½ tsp vanilla extract
  • â…“ cup caster sugar (65 g)
  • 1 egg
  • ¾ cup almond meal (70 g)
  • 2 tbsp gluten-free corn flour (20 g)
  • 100 g Blueberries (or a mix of low FODMAP berries)

Instructions

  1. Preheat oven to 180°C/350°F.
  2. Grease the tin.
  3. Mix butter, vanilla, and caster sugar together in a small bowl with electric mixer until combined.
  4. Add the egg and mix well; yes, it makes a weirdly looking mixture.
  5. Gently mix in the almond meal and corn flour, stir until smooth.
  6. Spoon the mixture into the tin/s, smooth the surface
  7. Sprinkle with blueberries, pushing them into the mix slightly
  8. Bake in the oven for 30-40 mins (depends on the oven) until the crust surface is golden brown and firm to touch.
  9. Let stand before turning out of the trays.

Low FODMAP Portion

According to Monash FODMAP guidelines, the maximum allowable serving of almond flour is 33g per portion.

Since this recipe uses 70g of almond flour in total, a safe low FODMAP serving would be slightly less than half of the entire tart to ensure staying within the recommended limits for digestive comfort.

Final Words

Making this tart is an opportunity to explore low FODMAP baking while creating a delicious dessert that everyone can enjoy.

Be sure to follow the portion guidelines to stay within the recommended limits for almond flour and consider experimenting with the recipe to suit your preferences. For example, you can adjust the amount of blueberries or corn flour to achieve the desired texture and flavor. Remember to share your feedback and tweaks for future reference.

With its rich taste and accessible recipe, this tart is bound to become a favorite in your repertoire.

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