What’s better than a cozy plate of french toast for breakfast? Hardly anything! This perfectly sweet cinnamon french toast is low FODMAP and less than 15 minutes to make! Top it with your favourite low FODMAP fruit like blueberries, sliced banana, or strawberries and serve it up with maple syrup. You’ll be wanting to make this every morning! Making the switch to a low FODMAP diet can be daunting, so I love being able to give my IBS clients easy recipes like this one.
Is Sourdough Low FODMAP?
Although sourdough contains high FODMAP flour, usually wheat or spelt, the dough goes through a long fermentation process. This reduces the levels of fructans (a type of FODMAP), making it low in FODMAPs. It is recommended to use traditional sourdough breads where the dough is proofed for at least 12 hours. You can check with your local bakery about their sourdough leavening time to better understand whether it is low FODMAP.
Keep in mind, it isn’t recommended to eat sourdough if you have a condition where gluten causes symptoms, such as celiac disease. Sourdough bread does still contain gluten, which is a protein found in wheat, rye, and barley. Therefore, gluten-free bread is the preferred choice if you’re also following a low FODMAP diet. Ask a dietitian if you’re unsure which option is best for your health.
Is Cinnamon Low FODMAP?
Like many spices, cinnamon is low FODMAP. It makes an excellent addition to low FODMAP breakfasts and desserts. Try combining it with other low FODMAP winter spices like nutmeg, cardamom, anise, cloves, or ginger – like in our egg nog recipe!
Make This French Toast Your Own!
For my version of this recipe, I’ve kept things simple with some maple syrup and sliced strawberries. However, you could get really creative with toppings! Try some of these other low FODMAP flavour combinations:
- Sliced bananas and chocolate chips – throw the chocolate chips on while it’s still warm for ooey gooey melted chocolate!
- Peanut butter and jelly – use jam/jelly without high FODMAP ingredients like high fructose corn syrup.
- Strawberry rhubarb – try making a strawberry rhubarb sauce on the stove by reducing strawberries, rhubarb, sugar, lemon juice, and water for 30-40 minutes. This is perfect for drizzling over french toast!
How to Make Low FODMAP Cinnamon French Toast
Start by preparing the egg-wash mixture. Crack 3 eggs into a shallow bowl and whisk well. Add 2 teaspoons of white sugar, 1/3 cup of lactose-free milk (or another low FODMAP milk alternative), and 1/2 teaspoon of cinnamon. Stir the mixture well to combine the ingredients.
Next, prepare the toast for frying by dipping 4 slices of sourdough bread into the egg mixture until all bread is fully coated. If you’d like, you can add extra cinnamon for even more flavour! Set the slices aside while you prepare the frying pan.
In a large frying pan over medium heat, melt 2 tablespoons of butter or margarine. Add the sourdough slices and cook for 4-5 minutes until the first side is golden brown. Flip the toasts and cook the second side for another 4-5 minutes. Serve with butter, maple syrup, and sliced strawberries!
Low FODMAP Sourdough Cinnamon French Toast
Ingredients
- 3 eggs
- 2 tsp white sugar
- ⅓ cup lactose-free milk or other low FODMAP milk alternative
- ½ tsp cinnamon
- 4 slices sourdough bread or gluten-free bread
- 2 tbsp butter plus more for topping if desired
- 1 cup sliced strawberries or other low FODMAP fruit
Instructions
- In a shallow bowl, add eggs and whisk well. Add the sugar, milk, and cinnamon. Stir to combine.
- One by one, dip the slices of sourdough bread in the egg mixture, allowing all sides to become covered. Set aside.
- In a large pan over medium heat, melt the butter and then add the slices of sourdough. Cook each side of the bread for 4-5 minutes or until golden brown and slightly caramelized.
- Serve with topping of choice – Our version has butter, maple syrup, and strawberries!
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