Maple Blueberry Bread and Butter Pudding – Low FODMAP & Lactose Free with a Gluten Free option

Maple Blueberry Bread and Butter Pudding - Low FODMAP, Lactose Free and Gluten Free

A month ago I flew down to San Francisco to meet my parents and play tourist for a few days before coming back up to Seattle. In addition to meeting up with a friend at the market near Pier 1 (Mariposa gluten free bread and cheese/olive platter at a wine bar, and I saw artichoke flowers for the first time – a perfect afternoon), we also paid a visit to the Boudin Bakery. If you haven’t heard of it, the Boudin Bakery boasts the original San Francisco sourdough, making bread from a starter that dates back to 1849. Apparently, the unique strains of wild yeast in San Francisco put a tangy twist on their traditional French sourdough, with a delicious result.

Now, I know that the evidence is solid that only spelt sourdough is considered low FODMAP but, as everyone who has followed this diet or dealt with fructose malabsorption for any length of time can attest – we are all different. I have had spelt sourdoughs trigger a fruct mal reaction in safe servings, but I have so far been 100% fine with rye (normal and sourdough bread), which is considered high in fructans. Wheat sourdough also makes me ill but the last time we were in San Francisco I was brave (or completely stupid) and decided to try some Boudin wheat sourdough. And I was fine. *Happy dance.*

So this time when we visited, I decided I wanted to take a loaf (or two) home. The only problem was, we don’t eat that much bread, even when it’s completely low FODMAP/gluten free, and the novelty teddy bear loaf was going stale. I hate waste – and LOVE bread and butter pudding – so the solution to the aging bread problem was obvious.

But first, all grown ups must play with their food… I don’t make the rules.



  1. Spelt sourdough bread is low FODMAP in 2 slice servings. The “souring” or fermentation process that occurs thanks to the naturally occurring yeast in the starter requires a longer rise time, which means much of the fructans are pre-digested for us and so no longer cause a problem.
  2. Gluten free does NOT mean low FODMAP, gluten is a protein and FODMAPs are specifically fermentable carbs. However, most of the gluten containing grains are high in fructans, so fructose malabsorbers are nominally gluten free, as well. If you need to eat gluten free as well as low FODMAP, then make sure you use gluten free bread, not spelt or any other form of wheat sourdough.
  3. Butter is very low in lactose but it can be substituted for a dairy free/lactose free alternative if need be.
  4. Milk/cream are high in lactose but you can easily use lactose or dairy free milk or cream of your choice. If you can tolerate coconut cream, it lends a delicious flavour to the dish.
  5. Eggs are low FODMAP but can still cause issues in some for non-FODMAP reasons.
  6. Maple syrup is sucrose-based, so low FODMAP. Read more here.
  7. Blueberries are a low FODMAP fruit.

Maple Blueberry Bread and Butter Pudding

Serves 10-12.

  • About 10-12 slices of old bread (just slightly stale, not mouldy!)
  • Butter (or dairy free equivalent) to spread on bread and grease dish
  • 3/4 cup blueberries
  • 2 cups milk, LF/DF if required
  • 2 cups cream, LF/DF if required
  • 4 large eggs
  • 1/2 cup dextrose powder, or 1/3 cup castor sugar
  • 1/3 cup pure maple syrup
  • 1/4 cup icing sugar, to coat

Preheat your oven to 165 C/325 F.

Grease your baking dish (I used a 10″ diameter casserole dish) and spread the bread slices with butter. Arrange them in the dish and layer with the blueberries.

Whisk the milk, cream, eggs, dextrose (or castor sugar) and maple syrup together until smooth and pour over the bread. Press the bread down a little to partially submerge it. You could press it down all the way but I like the tops to get crispy, otherwise it’s just mush.

Bake for 45-60 minutes, until the tops are golden brown and the filling has set but still jiggles.

Let it cool, then dust with icing sugar and serve with a good vanilla ice cream (lactose free if required) and some extra blueberries.

Enjoy! Xx

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3 thoughts on “Maple Blueberry Bread and Butter Pudding – Low FODMAP & Lactose Free with a Gluten Free option

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