My Gluten Free Crumpets Recipe (vegan/dairy free option + low FODMAP) (2024)

FAQs

Are gluten free crumpets low in FODMAP? ›

Here's my homemade gluten free crumpets recipe! Trust me - you just can't beat the taste of freshly cooked crumpets and they can easily be made vegan/dairy free and low FODMAP too!

This might be an obvious one to some, but a quick poll with our vegan and dairy-free friends shows many mistakenly believe crumpets contained dairy. Wrong! We're happy to report that most store brought crumpets are vegan-friendly, and they go just perfectly with a thick slather of Pure dairy-free spread.

Some crumpets contain milk, which prevents them from being vegan. But — we've still got some good news for you — several brands sell delicious crumpets that are vegan friendly.

Technically our sourdough crumpets are not gluten free and if you suffer from Coeliacs disease we strongly suggest that you don't try them.

If you're following a FODMAP elimination diet, you'll need to limit rye, wheat, or barley sources. In those cases, gluten-free bread made with other low-FODMAP ingredients will still fit. Sourdough bread is often still allowed on a low-FODMAP diet.

The following flours are high in FODMAPs: amaranth, wheat, chestnut, spelt, kamut, lupin, coconut, spelt, barley, and rye. The following flours are low in FODMAPs: corn, millet, quinoa, rice, buckwheat, sorghum, and teff. If you follow a low-FODMAP diet, it would therefore be best to prioritize these types of flour.

Most of my American audience call crumpets… English muffins.

Liberate GF Crumpets taste so good you won't beleive they're Gluten Free.

Crumpets have been variously described as originating in Wales or as part of the Anglo-Saxon diet, based on proposed etymologies of the word. In either case, breads were, historically, commonly cooked on a griddle wherever bread ovens were unavailable.

Crumpets are the lowest calorie option in the morning goods section, and have by far the lowest fat content. We're not sure whether today's advice is that this is a good or bad thing, but if fat is currently good, throw another nob of butter on!

Does vegan mean gluten and dairy free? ›

Although a lot of vegan foods are gluten-free, there are vegan foods that do contain gluten. A vegan diet is based upon eating plants and excludes foods derived from animals, (this means no cheese, eggs, meat or fish.) Veganism has had a rise in the last few years.

Generally, buns, tea cakes, and crumpets are lower in sugar and fat than cakes and pastries – as long as you don't add butter or sweet spreads to them. Try to keep biscuits for an occasional treat, and stick to one or two at a time.

Low FODMAP serve

These low FODMAP Crumpets are perfect for when your organising weekly meal prep. Dig into them at breakfast, lunch or snacking with your favourite low FODMAP toppings!

You try adding sourdough bread and your symptoms worsen: Everybody is different. Although some studies may suggest that sourdough bread shouldn't worsen IBS symptoms,4 at least one study found it was not better tolerated by those who believed they were sensitive to wheat.

You might not want to invest in a set of crumpet rings, but you can improvise with any metal cutter, as long as it is heatproof and at least 7-8cm in diameter and 3cm deep. Remember to oil the inside of your cutter with a flavourless oil (such as sunflower) using a pastry brush, or baker's spray.

There is some overlap with the Low FODMAP and a gluten-free diet, as gluten and FODMAPs are often found in the same food products. The main grains that contain gluten (wheat, rye and barley) are also high in FODMAPs, mainly oligosaccharides. This is why many gluten-free food products are also Low FODMAP.

Here are some common low FODMAP ingredients found in bagels: Gluten-free flours (rice, potato, tapioca, sorghum, quinoa, etc.) Oats (ensure they are gluten-free) Seeds (chia, flax, pumpkin, sunflower, etc.)

You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.