Low FodMap Blueberry Pudding Recipe

Picture this…Your work is done for the day.  It’s time to cosy up on the couch for a movie or lose yourself in a good book.  Wouldn’t it be nice to have a little treat to enjoy, something warm and satisfying, but it has to be low FODMAP, of course.

Sound too good to be true?  Perhaps this little pudding recipe can fit the bill.

Low FodMap Blueberry Pudding Recipe

I have read a bunch of recipes for cake cooked in a mug in the microwave.  Most have been flavoured with cocoa and call for ½ an egg.  I do like the idea of being able to mix and cook a little dessert in only 5-10 minutes but, call me frugal if you like, using ½ an egg just doesn’t sit right with me.  Surely this can be done without the egg all together…

I started with a mix of wheat-free flours and added a little almond meal for texture and moisture.  I’m sure this would work with other ground nuts like hazelnut, chestnut or maybe macadamia.  Some brown sugar provided sweetness and a small amount of butter was rubbed into the mix.  If you prefer you could use oil instead of butter; I tried it with macadamia oil which was nice.  Some milk and vanilla mixed in completed this easy cake batter.

I almost always have a couple of bags of berries in my freezer.  I took a heaped quarter cup of blueberries and mixed them in a large mug with some maple syrup, water and corn flour.  After less than a minute in the microwave, I had a lovely blueberry sauce in the mug.  The cake batter was spooned over the hot berries and then cooked for 2 minutes.

Now, it’s important you choose a large mug for your pudding as it will rise during the cooking time and then sink back a little as it cools; too small a mug and you might experience a bit of overflow.  The texture of the cake is quite soft and with no egg crumbles easily.  Given this I suggest you enjoy your pudding straight from the mug, spooning down to reveal the saucy berries below.  A scoop of ice-cream on top wouldn’t go astray too, lactose-free if you need.  For my next pudding I’m thinking of rhubarb and raspberries in place of the blueberries, or maybe seeing what happens if I cook it with the fruit on top instead of underneath…this dessert could become a bit of a bad habit!

Low Fodmap Blueberry Pudding Recipe

Prep Time: 10 mins
Cook Time: 30 mins
Yields: 4

Low Fodmap Blueberry Pudding Ingredients

  • 2 tablespoons rice flour (I like to use brown rice flour)
  • 1 tablespoon almond meal
  • 2 teaspoons corn flour
  • 2 teaspoons tapioca starch
  • ½ teaspoon baking powder
  • 1 ½ tablespoons brown sugar
  • 3 teaspoons softened butter, alternative spread, or oil
  • 2 tablespoons milk, lactose free if required
  • ¼ teaspoon vanilla
  • heaped ¼ cup frozen blueberries
  • 2 teaspoons maple syrup
  • 2 teaspoons water
  • ½ teaspoon corn flour

Low Fodmap Blueberry Pudding Method

  1. My microwave is 1000W; you may need to adjust cooking time if your microwave is different.
  2. Combine the dry ingredients in a bowl.
  3. Rub in butter (if using) with fingertips until mixture looks like breadcrumbs.
  4. Stir in milk and vanilla (and oil if using instead of butter) to form a thick batter.
  5. Combine blueberries, maple syrup, water and cornflour in a large mug
  6. Heat in microwave on high for 30 seconds, stir, then heat for another 20 seconds.
  7. Spoon batter over the hot berries and cook on medium-high for 2 minutes.
  8. Stand one minute before enjoying straight from the mug.

Additional Info

Please note that the ingredients have been measured using Australian measuring spoons:1 tablespoon = 20ml1 teaspoon = 5ml