Low-FODMAP Monte Cristo Sandwich; Gluten-free

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A Monte Cristo sandwich is like the French Croque Monsieur, but even better (IMO).

A Croque Monsieur is a grilled ham and cheese, topped with additional cheese.

The Monte Cristo omits the cheese on top but saturates the sliced bread in egg batter before cooking.  I love what this does to the flavor!

Most recipes for this delicious sandwich call for ham, Swiss cheese, mayonnaise, and mustard, but I add deli turkey as well.  If you don’t eat ham, then feel free to use just turkey.

The sandwich has a savory/salty flavor, and many people serve it alongside confectioner’s sugar, berry preserves and/or maple syrup. Kind of like French Toast, but better!

This is an amazing low-FODMAP lunch, brunch or supper that preps in about 15 minutes.  I love this recipe!

FODMAP facts:

  • Remember, the low-FODMAP diet is NOT a dairy-free diet. Swiss cheese is naturally low in lactose levels and should be tolerated by most individuals with IBS
  • While still containing gluten, white wheat sourdough is often low in FODMAPs. The reason is the fructans (FODMAPs) in the wheat are converted to a more digestible form during the fermentation process for the bread. Test for your tolerance if you do not have gluten-sensitivity or celiac disease, and would like to use sourdough for your sandwich

Rachel’s Tip: You can make any sandwich better with this egg batter technique!  Try it with any of your preferred combinations.

Try some of my other amazing low-FODMAP Lunch recipes after you enjoy this meal!

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

Be healthy and happy,

Rachel Pauls, MD

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)

Serves: 1

Prep time: 5 min

Cook time: 10 min

Total time:  15 min


  • 1 large egg
  • 1/4 cup low-FODMAP milk, such as lactose-free or almond milk
  • 2 slices low-FODMAP, gluten-free bread or sourdough (see Note)
  • 1 teaspoon (5g) mayonnaise (select brands without added onion, garlic or HFCS, such as Hellman’s)
  • 1 teaspoon (5g) prepared yellow mustard or Dijon mustard
  • 2 slices (40g) cooked deli ham
  • 2 slices (40g) cooked deli smoked turkey
  • 1 slice (20g) Swiss cheese
  • 1 tablespoon (15 ml) avocado or preferred oil for frying

Optional, for serving:

  • Confectioner’s sugar
  • Maple syrup
  • Strawberry preserves


  • In a shallow bowl large enough for your sandwich, whisk your egg and milk
  • Spread mayonnaise on one slice of bread, and mustard on the second slice
  • Lay the cheese, turkey, and ham on top of the mayo then cover with the second slice, mustard side in
  • Set up a grill pan over medium heat, and brush with oil
  • Gently dip the sandwich in the egg mixture on both sides until lightly saturated and place on your heated grill pan
  • Cook over medium heat until the bottom piece is golden, then flip the sandwich carefully
  • Grill until the bread is toasted to your preference and the cheese is melted slightly on the edges
  • Serve immediately, dusted with confectioner’s sugar and alongside maple syrup and preserves, if desired

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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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