Low FODMAP Custard (Simple, Creamy & Easy to Digest)
Custard is a simple dessert that doesn’t need much to be good. At its core, it’s just milk, eggs, and sugar cooked gently until smooth and thick. For people following a Low FODMAP diet, traditional custard can be tricky since it’s often made with regular milk or cream. This version uses lactose-free milk, which keeps the flavor and texture familiar while making it easier to digest.
This Low FODMAP custard is meant to be straightforward and reliable. It works well as a light dessert on its own, a make-ahead option to keep in the fridge, or a base for fruit and simple toppings. If you’re looking for a dessert that feels classic without being heavy, this one fits easily into most routines.
Why This Custard Is Low FODMAP
- Lactose-free milk is real dairy with the lactose removed, making it suitable for a Low FODMAP diet while still working like regular milk in custard.
- Egg yolks are naturally Low FODMAP and provide a thick, creamy texture without needing cream.
- Granulated sugar is Low FODMAP and sweetens the custard without contributing fermentable carbs.
- Vanilla extract, used in a small amount, adds flavor without triggering digestive symptoms.
Variations
- For a slightly richer custard, replace up to ¼ cup of the milk with lactose-free half-and-half if tolerated.
- Stir in a pinch of cinnamon or nutmeg after cooking for a touch of added warmth.
- For a fruit-forward option, serve the custard with Low FODMAP berries like strawberries, blueberries, or raspberries.
- Layer chilled custard with fruit in small jars for an easy make-ahead option.
Tips for Best Results
- Cooking the custard over low, steady heat helps it thicken gently and prevents curdling or graininess.
- To avoid scrambled eggs, it’s important to temper the egg yolks slowly by whisking in the warm milk a little at a time.
- Once the mixture is back on the stove, stirring constantly helps the custard thicken evenly and prevents sticking to the pan.
- If you notice small bits after cooking, straining the custard through a fine mesh sieve will smooth out the texture.
- Should the custard set too firmly after chilling, adjusting the thickness with a splash of warm lactose-free milk brings it back to a spoonable consistency.
Serving Ideas
This is an easy dessert to serve on its own, but it also pairs well with other simple treats.
- Serve it with fresh berries or spoon roasted strawberries over it for a warm-and-cool contrast.
- For a bit of crunch, try crumbling a gluten-free orange ginger snap or cranberry almond granola over the top before serving.
- Enjoy it after a savory dinner, alongside other desserts such as coconut chia pudding or coconut ginger chia crème brûlée.
FAQs
Can I make this custard ahead of time?
Can I reheat custard?
Is lactose-free milk Low FODMAP?
Lactose-Free Custard
Ingredients
2 cups lactose-free milk
½ tablespoon vanilla extract
½ teaspoon butter
2 large eggs
¼ cup granulated sugar
1 ½ tablespoons cornstarch
Toppings such as gluten-free granola, shortbread crumbles, fresh berries (optional)
Instructions
In a medium saucepan, heat the lactose-free milk, vanilla extract, and butter over medium-low heat until warm but not boiling. Remove from the heat.
In a bowl, whisk together the egg yolks, sugar, and cornstarch until smooth and sugar is dissolved.
Return the saucepan to low heat. Slowly whisk the egg mixture into the warm milk, stirring constantly, until the custard thickens and coats the back of a spoon (about 5-10 minutes).
Serve warm or refrigerate until chilled.
Articles
Products
Comments
Join The Conversation...