This has to be the best recipe I’ve come across so far for a low FODMAP bread substitute. I highly recommend trying it. My friend Mary, a retired district nurse, has been on a wheat-free diet for years and has experimented extensively with various bread recipes. I visited last week and she had a large folder with notes of all the variations on this bread that she has tried and tested. This is her ultimate wheat-free, best ever, great texture, really tasty, high fibre, ticks-all-the-boxes bread recipe! It uses oat flour which isn’t the easiest to find but it’s very simple to make your own if you have a food processor or grinder. Just place porridge oats into the processor/grinder and blitz to a fine powder. The other great thing about these rolls is that you can store them in an airtight container and they will stay fresh for up to 3 days thanks to the xantham gum and ground linseeds. They also freeze really well too. Oats contain moderate amounts of FODMAPs but you can have up to 3 buns in one sitting/per meal and you’re still within limits.
For more FODMAP friendly bread ideas, have a look through my low FODMAP baking recipes.
- 30g ground linseeds
- 60ml hot water
- 1 large egg
- .............................
- Dry Ingredients
- ..............................
- 115g brown rice flour
- 115g oat flour
- 1½ teaspoon xantham gum
- 1 teaspoon soft brown sugar
- 2 teaspoons bicarbonate of soda
- 1 teaspoon cream of tartar
- ½ teaspoon salt
- ...............................
- Wet Ingredients
- ...............................
- 250ml lactose free milk
- 1 dessert spoon white wine vinegar
- 1 tablespoon olive oil + extra to grease the muffin tin
- Preheat the oven to 210 degrees C and grease a 12 hole muffin tin with a little olive oil
- Mix the ground linseed and hot water in a bowl and set aside
- Place the dry ingredients into a large bowl then use a hand whisk to mix the ingredients and add air (sieving them doesn't work as the oat flour is too coarse)
- Place the wet ingredients in a measuring jug
- When the linseed and water mix has cooled and thickened (about 10 minutes) use a fork to beat the egg into the linseed mix
- Make a well in the centre of the dry ingredients and pour in the wet ingredients and linseed and egg mix and use a large metal spoon to fold the mixture together, until thoroughly combined but not over-mixed (note that the mixture may initially appear very wet but it will thicken up quickly)
- Spoon the mixture into the muffin tin, dividing it equally between the 12 holes
- Bake in the oven for 15-20 minutes until golden brown then cool on a wire rack
- Store in an airtight container and consume within 3 days or freeze and then defrost for use as required
Can it be plain rice flour instead of brown rice flour?
Hi Carrie, I haven’t used plain rice flour before (it’s not available where I live) but I think it should work fine ?
Hi Louisa, Can baking powder be used? If so how much?
Hi Patricia, I haven’t tried it with baking powder but if you wanted to give it a go then I would probably use double the amount of baking powder and skip the vinegar. Hope it works ok for you!
Hi,
Would it be possible to use a non-dairy milk for this? Thanks
Hi Naomi, I’ve not tried it with a non dairy milk but I imagine oat milk would probably work quite well.
Hi Louisa. One thing I miss most on a low fodmap diet is plain old scrambled eggs on toast! I don’t tolerate yeast well so even GF breads are out for me (I make your oatcakes every week) but this recipe could be the answer. I’m going to try it in a loaf tin so what oven temp/cooking time do you suggest?
Hi Barbara, sorry for taking a while to reply. Did you try making it in a loaf tin? I know Mary often does the recipe split into 2 and shaped into a circle on a baking tray then crossed with lines dividing or marking it into 8, i think it’s then baked at the same temp – 210 C but probably for a bit longer. Hope that helps. Best wishes, Louisa
Thanks for the response Louisa. Yes, this was fine in a loaf tin, 25 min at 200 C for my oven. Now sliced and frozen. Great with freshly made orange marmalade for breakfast, and a super platform for scrambled eggs!