Low-FODMAP Fancy Grilled Cheese Sandwiches & Low-FODMAP Maple-Bourbon Reduction; Gluten-free

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Fancy low-FODMAP grilled cheese sandwiches. For grown ups. With low-FODMAP maple-bourbon reduction.  Whose mouth isn’t watering yet?  The idea of an ‘adult’ low-FODMAP grilled cheese came to me when I was dining out recently.  The house special was a decadent, gooey, crispy, sweet and savory, fancy grilled cheese (not low-FODMAP) that was passed around the table. I knew I had to create a low-FODMAP grown-up grilled cheese for my (self) blog!

Here it is. Low-FODMAP grilled cheese with swiss, prosciutto and low-FODMAP maple-bourbon reduction. It’s a low-FODMAP indulgance, dipped in the maple-bourbon sauce. Enjoy as a low-FODMAP lunch, dinner, or cut into small triangles and serve as an appetizer at your next party! Low-FODMAP adult grilled cheese is the bomb.

My low-FODMAP Maple Egg Bread is the perfect way to enjoy this low-FODMAP Grilled Cheese.

You may also love my low-FODMAP Cajun Tuna Salad and low-FODMAP Turkey Burger recipes.  Or check out over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Fancy Grilled Cheese Sandwich with Low-FODMAP Maple-Bourbon Reduction; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Servings 1

Prep time: 20-30 minutes


For low-FODMAP grilled cheese sandwich:

  • 2 slices low-FODMAP bread (I used my low-FODMAP maple egg bread -perfect for this recipe)
  • 2 slices/54 g swiss cheese or single serving of another low-FODMAP cheese
  • 2-3 slices of prosciutto (Italian ham, no added spices)
  • Your favorite oil for grilling (I used avocado oil- contains healthy fats, and has a high-smoke point with a buttery taste)

For low-FODMAP maple-bourbon reduction:

  • ½ cup pure maple syrup
  • 1 ounce bourbon (can also substitute other whiskey, or red wine, or lemon juice)
  • 1 TB of fresh rosemary, broken into pieces


  • In a sauté pan cook prosciutto and rosemary until meat is crispy, about 2 minutes over medium

  • Set prosciutto aside for later, leave rosemary leaves in pan
  • Deglaze the pan with bourbon

  • Add ½ cup maple syrup to bourbon and rosemary

  • Cook over medium, do not boil, until reduced by half, stirring occasionally (about 20 minutes)
  • In a second saucepan, heat oil over medium
  • Place 2 slices of bread in oil and lay one slice of cheese on each bread half
  • Cover, and allow cheese to melt on low heat
  • Uncover and place prosciutto on the cheese and then place one half over the other to center the meat layer in the middle

  • Continue cooking on low until the cheese is completely melted, pressing down on sandwich with spatula

  • When both sides are golden, serve with the maple reduction drizzled over top, or on side for dipping
  • This is crazy good!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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