Celebrate the start of a new day with these deceptively easy low FODMAP strawberry hand pies!
Guys, I have officially fulfilled my purpose on this earth! These low FODMAP strawberry hand pies are my finest baking creation to date and I’m beyond excited to share them with you!
I don’t know about you, but social isolation has been really hard on me. The world feels really weird right now and it seems like all of my coping strategies aren’t allowed anymore.
Normally when I’m stressed, I get my heebie-jeebies out by throwing heavy things around at my gym, going out for a coffee with my husband, snuggling up with a library book, or making tasty food to give to friends. So I’m at a bit of a loss for how to care for myself right now.
So I’m gifting you these insanely delicious strawberry hand pies in the hope that they’ll bring you and your family some joy in this weird time!
They’re made with a handful of ingredients you probably have in your house right now! So you can tame that sweet tooth any time you need to.
If you do make them, please make sure to tag me on Instagram @fodmapformula so I can see how far these tasty treats have travelled, even though we have to stay at home! You’ll definitely bring a little sunshine to my day!
Keep it FODMAP friendly
Tame any sweet tooth with these easy low FODMAP strawberry hand pies! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, flour. If you’re in the elimination phase of the low FODMAP program, you’ll need to use gluten-free flour. For my North American peeps, I’m obsessed with PC’s gluten-free flour. I like it because it’s used cup for cup and all of my projects turn out nice and fluffy!
Don’t forget to check your label for other high FODMAP ingredients like amaranth flour, almond flour, or coconut flour, etc. Just because a product is free from one FODMAP doesn’t mean it’s free from them all!
Remember, unless you have celiac disease, you’re managing the FODMAP fructan in wheat, not gluten itself.
We’ll also be using milk. If you’re in the elimination phase, you’ll need to use a lactose-free product. For my North American peeps, both Lactantia and Neilson have lactose-free lines that go up to 35%.
We’ll also be using unsalted butter. But, unlike milk, butter doesn’t have any FODMAPs (because it’s all fat). That means butter won’t add anything to your FODMAP load.
Next up, icing sugar. According to Monash University, servings of 500 g or more are high in the FODMAP fructose.
We’ll be using 1 cup of icing sugar total, which works out to 16 g per serving. This is well within Monash’s recommended range.
Next up, strawberry jam. According to the Monash app, strawberry jam is low FODMAP in servings of 2 tbsp (40 g). Monash doesn’t list a maximum serving size. On their blog, they explain that foods with no maximum serving size can be eaten in larger servings without adding to your FODMAP load, so we’re not expecting this to add anything notable to your FODMAP load.
Once you know how you tolerate other fruits, you can feel free to swap out the strawberry jam for whatever kind of fruit you fancy. Just don’t forget to adjust your FODMAP math!
Last but not least, food colouring and sprinkles. Both of these are totally optional but highly encouraged. Wilton’s sprinkle line looks low FODMAP from the options available at my local store. Just make sure to check the ingredient list against your Monash app to double-check what you’re holding is low FODMAP. The same goes for food colouring.
FODMAP math
Wondering how these low FODMAP strawberry hand pies stack up? If you’re using gluten-free and lactose-free products, as well as a pure strawberry jam, there aren’t any (yay!)
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
Low Fodmap Strawberry hand pies
- Total Time: 1 hour 46 minutes
- Yield: 8 tarts 1x
- Diet: Gluten Free
Description
Wake up your taste buds with these epic low FODMAP strawberry pastry tarts!
Ingredients
(Pastry)
- 2 cups low fodmap all-purpose flour
- 2 tbsp sugar
- 1/2 tsp salt
- 1 cup unsalted butter, cubed and chilled
- 1 egg
- 6 tbsp lactose-free milk
- 3/4 cup pure strawberry jam
- 1 tbsp cornstarch
- 2 eggs, lightly beaten and divided
(Icing)
- 1 cup icing sugar
- 4 1/2 tsp lactose-free milk
- red or pink food coloring *optional
- rainbow sprinkles * optional but highly encouraged
Instructions
(Pastry)
- Stick the flour, sugar, and salt in a food processor or strong blender and blend for 20 seconds. Add the butter and pulse until it looks like coarse crumbs.
- Whisk the egg and milk together in a small bowl and add it small batches (like 1 tbsp) to the flour mixture until it comes together into a blob.
- Put the dough onto a lightly floured surface and roll or compress the dough into a ball (it will be a little sticky). Cut the dough in half. Shape each half into a rectangle and wrap it in plastic wrap. Chill in the fridge for at least one hour.
- Preheat your oven to 400 degrees and line two baking sheets with parchment paper.
- Take out one of the prepared doughs and roll it into a 12 x 10″ rectangle on a lightly floured surface. The dough should be 1/4″ thick.
- Cut the dough into 8 equal rectangles (I used a pizza cutter). Place half the rectangles on the baking sheet. Combine the jam and the cornstarch in a small bowl and spoon 1 tbsp of jam into the center of each rectangle. Brush around the jam with egg and cover with the remaining squares of pastry. Crimp the edges of the pastry closed with a fork and refrigerate for 10 minutes. Repeat with the second ball of dough.
- Brush the tops of each pastry with the remaining egg and bake for 16-18 minutes (or until the tops of the pastries are golden brown). Transfer to a wire rack to cool completely
(Icing)
- Slowly combine the icing sugar and milk in small bowl until you get a thick icing. Add food colouring if you’re using it.
- Spoon the icing over the cooled pastry tarts and decorate with sprinkles. Let the icing set before serving or the sprinkles will fall off.
Notes
Recommended serving size – 1 pastry per sitting
- Prep Time: 90
- Cook Time: 16
- Category: breakfast, dessert
- Method: baking
- Cuisine: american
Nutrition
- Serving Size: 1 tart
- Calories: 499
- Sugar: 32 g
- Sodium: 172 mg
- Fat: 26 g
- Saturated Fat: 16 g
- Unsaturated Fat: 1 g
- Trans Fat: 1 g
- Carbohydrates: 62 g
- Fiber: 1 g
- Protein: 5 g
- Cholesterol: 123 mg
Keywords: strawberry hand pie, strawberry pastry tart, gluten-free strawberry pastry tart, gluten-free strawberry pastry tart, low FODMAP strawberry pastry tart, low FODMAP strawberry hand pie
You might also like one of these:
- Low FODMAP Cinnamon Buns Need a little magic in your life? These light and fluffy cinnamon buns are so delicious, no one will know they’re low FODMAP!
- Low FODMAP Croissants Take any brunch from awesome to epic with these deceptively easy low FODMAP croissants!
- Low FODMAP Smashed Avocado Toast Unleash your inner foodie with this quick and easy low FODMAP smashed avocado toast! Whether you’re serving up brunch or enjoying a meal for one, this is the breakfast of champions.
If you like this post don’t forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we’ll get the low FODMAP diet down to a science!
