Low FODMAP, Grain Free Apple Cider Donuts - A low FODMAP diet friendly dessert


Pretty Delicious Life Low FODMAP, Grain Free Apple Cider Donuts

Growing up, apple picking was a fall tradition for my family. My parents would always take my younger brother and I to local orchards with family friends of ours at minimum once a season. I would always race to be the first to pick the BEST apple possible and would aim to also pick the MOST apples possible, because I am an Aries and competition is what we do.


After a full day at the orchard, picking all the apples, enjoying hay rides, and maybe even a quick visit to the pumpkin patch, we would always stop at the farm store for some hot apple cider + melt in your mouth apple cider donuts. Truly, the donuts were the highlight of the day for each and every one of us.


When I first began the low FODMAP diet to heal my gut, I thought my days of enjoying apple cider donuts were behind me. I had not yet started experimenting with recipes yet but knew that I was going gluten free for likely the rest of my life, so I began to write off some of my favorite high FODMAP treats too soon. Once I began playing around in the kitchen with low FODMAP recipes, well doors just started opening back up all over the place. Gluten free desserts ARE delicious and I'm here to continue to prove this to you over and over again!


Oh, and I almost forgot to mention. When I began the low FODMAP diet for the first time, I was also instructed by my doctor (and Monash University!) to avoid apples, which are high in FODMAPs in certain serving sizes. WHAT?! You've already taken away my apple cider donuts, now you're going to take away my apple PICKING too?! NOOOOO! ... Well, I have some good news for my fellow low FODMAP diet following friends: Granny Smith apples are low FODMAP friendly according to Monash University! Low FODMAP serving sizes exist for Pink Lady apples as well, but in general green apples are more low FODMAP friendly. Now, unfortunately this only goes for a portion of the apple according to testing, however always remember to listen to your own body. Does your gut do well when you consume apples? Cool, keep eating them! Symptoms flare? Skip them for now.


The good news is, there are no actual apples in this recipe so if you're intolerant, fret not! You can still enjoy these low FODMAP friendly grain free apple cider donuts all you like, symptom free!


Don't forget to let me know what you think of this recipe in the comments below + tag your pictures #PDLrecipes on Instagram + Facebook!


Disclosure: This post contains affiliate links. I may receive commissions for purchases made through links in this post, but rest assured these are all products I personally use and very highly recommend. I will never link to anything on this site unless it is something I love!




Ingredients


3/4 cup Bob's Red Mill Paleo Flour Blend


1/2 cup monk fruit sweetener


1 tsp baking powder


1/2 tsp baking soda


1 tsp cinnamon


1/2 tsp all spice


1/8 tsp nutmeg


1/4 tsp salt


1/4 cup flaxseed meal (omit if in low FODMAP elimination phase)


2 large eggs


2 tbsp butter or vegan butter for dairy free


1 cup apple chai tea**


1 tsp vanilla


1/4 cup non-dairy milk of choice


2 tbsp apple juice


1 tsp apple cider vinegar


Additional cinnamon + monk fruit for cinnamon sugar coating


**Brew this ahead of time. I filled a tea cup with 1 cup of water and added three tea bags to it, allowing it to steep for several hours. You will reduce this down when you begin to make the donuts.


  1. Pre-heat oven to 350F and grease a silicone donut pan.

  2. In a small sauce pot over medium heat, reduce tea down until you have about 1/8 cup left. This will take about 10 minutes or so. Remove from heat and set aside.

  3. In a medium bowl, mix together paleo flour, flax meal, baking soda, baking powder, salt, and spices.

  4. In a large bowl or bowl of a stand mixer, cream together butter and sugar until smooth.

  5. Add eggs, apple juice, tea, ACV, oat milk + vanilla and continue to mix on medium low.

  6. Next, add dry ingredients to wet, mixing on medium low until mostly incorporated. Then increase speed to medium and finish combining.

  7. Pour mixture into donut pan and bake 20-25 minutes or until a toothpick comes out clean.

  8. If adding cinnamon sugar coating, allow donuts to cool about 10-15 minutes. In a large mixing bowl, add 1/3 cup monk fruit sweetener and 1 tbsp cinnamon.

  9. Roll donut around in sugar mixture and place on a cooling rack until all donuts are dusted.

  10. Store in the fridge up to one week.









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