Banana pudding. A classic.
But rather a confusing name for a dessert.
Why, do you ask?
Well, this recipe is actually for vanilla flavored pudding! That is how you make a traditional ‘banana pudding’. The vanilla pudding is then layered with sliced bananas, and cookies, to yield that sinfully delicious treat that adults and children both adore.
If you did want to create a ‘banana’ flavored pudding, simply add the extract in the recipe below. I prefer the original style ‘vanilla’ version, particularly when it is made, (like my low-FODMAP recipe), with scratch-made pudding, and no artificial cream.
Although the recipe is not challenging, it does require some time. Please note that you will need to chill at two (possibly 3) points: after making the pudding, and after layering the dessert. You may also need to pre-treat your cream with lactase enzyme, depending on whether lactose-free cream is available where you live. I suggest reading the directions completely so you may plan accordingly!
I prepared my cream with the lactase on a Wednesday, after making the pudding, (as only 1 cup was needed for that step), then I chilled the pudding overnight, whipped the cream and layered the pudding the next day (Thursday), allowed it to chill again overnight, then decorated the top and served it on the Friday. It was perfect!
A few words about dairy and the low-FODMAP diet:
- The low-FODMAP diet is NOT a dairy-free diet. Dairy is allowed on the elimination phase, provided it is low in lactose
- Heavy cream is typically high in fat and low in carbohydrates, making it low in FODMAPs in 1/4 cup per serving. However, this recipe will use more than that
- You will want to purchase lactose-free heavy cream, or a product that removes lactose from milk and dairy (Lacteez, Milkaid). Those do require you to treat the dairy for about 24 hours prior to use
Check out my Low-FODMAP Best Dessets, Sweets and Treats Collection and Dr. Rachel’s Best Low-FODMAP Pie and Tart Recipes for more great ideas.
Enjoy the best ever Low-FODMAP Banana Pudding on Easter, Mother’s Day, or Valentine’s!
You may also love:
- The Best Low-FODMAP Key Lime Pie
- The Best Low-FODMAP Lemon Bars
- Fantastic Low-FODMAP Fruit Dessert Pizza
- Low-FODMAP Key Lime Cheesecake Bars
- Low-FODMAP Banana Bars with Chocolate Cream Cheese Frosting
- Fresh and Fancy Low-FODMAP Fruit Tart Crust Recipe with Low-FODMAP Vanilla Custard and Low-FODMAP Fruit Glaze; Gluten-free
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
The BEST Low-FODMAP Banana Pudding; Gluten-free
A low-FODMAP and gluten-free recipe for classic Banana Pudding. Fresh, creamy, with the flavor of vanilla wafers that everyone loves. IBS and gut- friendly!
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Total Time: 55 minutes + chilling *see recipe
- Yield: 15 servings 1x
- Category: Dessert
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 cups low-FODMAP lactose-free whole milk
- 3 teaspoons pure vanilla extract; divided
- 3/4 cup granulated sugar
- 1/4 cup low-FODMAP, gluten-free, all-purpose flour
- 1 teaspoon kosher salt
- 4 large egg yolks, plus 1 large whole egg
- 3 & 1/2 cups lactose-free heavy cream; divided*
- 1 teaspoon banana extract (optional)
- 1/2 cup confectioner’s sugar
For layering:
- 12 ounces low-FODMAP, gluten-free vanilla wafers or cookies, homemade Nilla wafers, or similar*
- 3 just-ripe bananas, sliced (100g each, peeled)*
- Garnish: sliced bananas, crushed and whole cookies, white chocolate curls, or cinnamon
Instructions
- If necessary, pretreat your heavy cream with lactase drops and refrigerate overnight
- Place your whisks and mixing bowl into the freezer to chill for the whipping cream
- Separate your egg yolks into a medium bowl, and whisk by hand with the whole egg, sugar, LF flour, salt and 1 cup of the LF heavy cream. Set aside for a few minutes
- In a medium saucepan, place the low-FODMAP milk and 2 teaspoons vanilla and whisk together over medium heat until hot, careful to not let the milk burn
- Slowly add small amounts of the hot milk into the milk/cream mixture, to temper this, whisking well, until it is warm. You don’t want to cook the egg (Always add the hot mixture to the cold when tempering eggs)
- Add the egg mixture to the remaining hot milk in the saucepan and turn to medium-low
- Continue stirring until this thickens into a pudding (about 10 minutes, be patient), adjusting heat as necessary, but not hot as it will burn. The thickening happens suddenly
- Add banana extract, if desired
- Remove from heat, and strain lumps if needed
- Cover with plastic wrap making contact with the surface of the mixture, and cool well to room temperature (you may also refrigerate and begin the next steps later)
- Take out your chilled bowl, and using your electric mixer (stand or hand mixer) on high, beat remaining 2 & 1/2 cups LF heavy cream with confectioner’s sugar, and 1 teaspoon vanilla, until stiff peaks form
- Place in the fridge until the vanilla pudding is chilled
- When ready to assemble, remove about 2 cups of the whipped cream, and gently fold this into your vanilla pudding until smooth. Leave the rest of the whipped cream for the topping
- Chop your bananas to about 1/8-1/4-inch thick
- Layer your 9 by 11 inch baking pan with vanilla wafers, then sliced bananas
- Spread about 1/2 the vanilla pudding over top, then add another layer of vanilla cookies, bananas, and the rest of the pudding
- Top this with the whipped cream
- Cover with plastic wrap and allow to set in the fridge for at least an hour, or overnight (I like overnight so the cookies get soft)
- Prior to serving, top with chopped vanilla wafers, banana slices, white chocolate curls, and cinnamon, if desired. I suggest you don’t decorate the top until before serving, so your banana slices don’t brown 🙂
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)
- Equipment: electric mixer, saucepan, 9 x 11 x 3-inch baking pan (or similar dimensions)
- If you can’t find commercially available lactose free cream, then purchase a product that removes lactose from milk and dairy (Lacteez, Milkaid). These do require you to treat the dairy for about 24 hours prior to use
- I used Kinnikinnick brand gluten-free Nilla wafers: The ingredients are: sugars (cane sugar, tapioca syrup), egg whites, white rice flour, potato starch, shortening (palm oil, modified palm oil), pea starch, tapioca starch, cellulose, water, natural flavors, salt, baking powder, modified cellulose, sunflower lecithin, beta-carotene
- If you haven’t heard of ‘Nilla wafers’, they are basically a round vanilla cookie (or ‘biscuit’), commonly used in banana pudding
- Bananas vary in FODMAP content based on ripeness. Unripe bananas are low-FODMAP in 100g servings. If it is ripe, consume less than 35g per serving. For this recipe, you want the banana quite firm, but not green. They should be easy to slice, and handle, not mushy
