Soft Apple Spice Cookies; Low-FODMAP, Gluten-free

Many of you will see the title of this recipe and think it is a fraud.  You have been told, time and again, that you can’t eat apples on the low-FODMAP Elimination Phase.

So, how can I (a doctor), be recommending a recipe that contains APPLES?

Well, the answer is something VERY important to those of us that follow the low-FODMAP diet.  

It is all about the PORTION size.

Remember, the low-FODMAP diet, is not a no-FODMAP diet.  You will consume FODMAPs, everyday!  It is just necessary to know how much, and what kind, so you don’t overdo it at one time.

Certain types of apples have been tested for FODMAP content, and there are amounts that are considered an acceptable low-FODMAP portion.  For Granny Smiths, that have been peeled, it is a 25g serving.

So, a recipe that uses less per individual serving will be a low-FODMAP recipe!  Just ensure you don’t decide to also consume 5 other fruits that contain fructose during that meal, and you should be alright 😊.

It is such an important thing to pay attention to portion sizes, and to obtain one of the FODMAP food apps (such as Monash Uni and FODMAP Friendly) when you are navigating the low-FODMAP Elimination and Personalization Phases.

For more help, you may love to purchase my books for all phases of the low-FODMAP diet. I have one for beginning low-FODMAP, and one for reintroduction, with tons of recipes and know-how.

But for now, how about you try my amazing recipe for soft, apple-spiced., chewy and delicious, low-FODMAP Apple Spice Cookies.

Simple.

Delicious.

Perfect for the fall, or anytime of year!

I have dozens of other cookie recipes, and low-FODMAP Thanksgiving recipes as well.

You may also love:

• Amazing Low-FODMAP Pumpkin Bread or Muffins
• The BEST Low-FODMAP Morning Glory Muffins 
• Low-FODMAP Banana Chocolate Chip Cookies with Browned Butter
• Low-FODMAP Moist Zucchini Spice Cake with Brown Sugar Cream Frosting
• Delicious Low-FODMAP Oatmeal Raisin Muffins
• Low-FODMAP Carrot Cake Roll

Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Soft Apple Spice Cookies; Low-FODMAP, Gluten-free

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Sweet, moist, apple spiced cookies.  You CAN enjoy apples on the low-FODMAP diet in small portions! The best fall-inspired snack or dessert, gluten-free and IBS-friendly.

• Author: Dr. Rachel Pauls
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 22 minutes
• Yield: 24–25 cookies; 12 servings 1x
• Category: Dessert
• Method: Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

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• 1/2 cup brown sugar, packed
• 1/2 cup granulated sugar
• 1/2 cup unsalted butter, softened*
• 1 large egg, room temperature
• 1 teaspoon vanilla extract
• 1 & 1/2 cups low-FODMAP, gluten free flour*
• 3/4 teaspoon xanthan gum
• 1 and 1/2 teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground cardamom
• 1/4 teaspoon allspice
• 1/2 teaspoon kosher salt
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1 cup (about 100g) peeled and finely chopped Granny Smith Apple*
• Optional stir-ins: 1/4 cup (30 g) chopped walnuts or pecans*
• Optional glaze: Low-FODMAP Browned Butter Maple Glaze, Low-FODMAP Caramel Glaze, Low-FODMAP Vanilla Glaze

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Instructions

• Preheat your oven to 375F and line two baking sheets with parchment paper or silicone liners
• Press your apple slices in a paper towel to remove excess moisture.  Set aside for now
• In the bowl of your stand mixer cream the butter with the sugar and brown sugar until light and fluffy
• Add the egg, then vanilla and beat on medium until combined
• In a medium bowl, whisk together the dry ingredients: LF flour, xanthan gum, spices, salt, baking soda and baking powder
• Slowly add the dry ingredients to the wet until just blended
• Stir in the apple chunks (and other desired stir-ins) by hand until separated and distributed
  • The dough may get more soft with the moisture of the apples.  You may refrigerate  for 15-20 minutes if it does to firm slightly 
• Using a cookie scoop or heaping tablespoon, drop dough onto prepared sheets about 2 inches apart.  Slightly press down the cookies (they will not spread)
• Bake at 375 degrees for 13-17 minutes until the cookies are turning golden and they are set on the bottoms.  Smaller cookies will need shorter baking time
• Once the tops are slightly firm to the touch, transfer to a wire rack to complete cooling
• These will keep about 5 days at room temperature, if they last

Notes

• Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
• If you like to substitute browned butter, cooled to room temperature, that will taste even better 🙂
• There are naturally low lactose levels in butter, so it is tolerated on the elimination phase
• See my low-FODMAP Bake-off blog for my favorite brand of flour!
• You will use 1 medium sized apple for this recipe
• One low-FODMAP serving for Granny Smith apples is 25 grams; remember, portion size is key in following this diet.  You will only have 1-2 cookies per serving
• Walnuts are low-FODMAP in 30g servings, pecans in 20g servings.  If you do add nuts, it could extend the bake time