Low FODMAP Pavlova Recipe

This elegant Low FODMAP Pavlova is made with fresh egg whites, superfine sugar, a splash of vinegar, and cornstarch. The result is a stunning dessert featuring a crisp, delicate shell with a marshmallow-soft center, topped with clouds of lactose-free whipped cream and fresh fruit. This recipe makes an impressive centerpiece for a dinner party or a light, refreshing treat for a summer gathering.

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Low FODMAP Pavlova Ingredients

For the Meringue Base:

• 4 large egg whites, at room temperature
• 1 cup superfine sugar (caster sugar)
  • Note: If you only have regular granulated sugar, pulse it in a blender for 10–15 seconds to make it finer.
• 1 teaspoon cornstarch
• 1 teaspoon white vinegar (or lemon juice)
• 1 teaspoon vanilla extract
• Pinch of salt

For the Topping:

• 1 cup lactose-free heavy cream (or whipping cream)
• 1–2 tablespoons powdered sugar (optional, for sweetness)
• 1/2 teaspoon vanilla extract

Fruit Topping Options (Choose a mix):

• Strawberries, sliced
• Blueberries
• Kiwi, sliced (limit to 1 kiwi per person)
• Raspberries (a small handful)
• Orange segments

How To Make Low FODMAP Pavlova

1. Prepare the oven and tray: Preheat your oven to 250°F (120°C). Line a large baking sheet with parchment paper. Draw an 8-inch circle on the paper using a pencil and a cake pan as a guide, then flip the paper over so the pencil mark is on the bottom.
2. Whip the egg whites: Place the egg whites and salt in a perfectly clean, dry bowl. Beat with an electric mixer until they are foamy, then continue beating until soft peaks form (the tips flop over when you lift the beaters).
3. Add sugar gradually: With the mixer running, add the superfine sugar one tablespoon at a time. Beat well after each addition. Continue beating until the meringue is thick, glossy, and holds stiff peaks. You should not feel any gritty sugar grains when you rub a little mixture between your fingers.
4. Add stabilizers: Sprinkle the cornstarch over the meringue, then add the vinegar and vanilla extract. Beat for just 10–15 seconds to gently combine everything.
5. Shape the pavlova: Spoon the meringue onto the parchment paper inside your drawn circle. Use a spatula to shape it into a tall mound. create a shallow dip or “nest” in the center to hold the cream later.
6. Bake slowly: Bake for 75–90 minutes. The pavlova is ready when the outside feels dry and crisp to the touch, and it looks pale (not browned).
7. Cool gradually: Turn the oven off. Leave the pavlova inside with the door cracked open slightly (you can stick a wooden spoon in the door). Let it cool completely inside the oven for at least 1 hour to prevent cracking.
8. Whip the cream: Just before serving, whip the lactose-free cream, powdered sugar, and vanilla in a bowl until soft, billowy peaks form.
9. Assemble and serve: Carefully transfer the cooled meringue shell to a serving platter. Pile the whipped cream into the center and top generously with your chosen fresh fruits. Serve immediately.

Recipe Tips

• Clean Equipment is Key: Ensure your mixing bowl and beaters are completely free of grease or oil. Even a tiny trace of fat (or a drop of egg yolk) can stop the egg whites from fluffing up properly.
• Use Room Temperature Eggs: Egg whites whip up much better and gain more volume when they are not cold. Separate your eggs while cold, then let the whites sit on the counter for 30 minutes.
• Don’t Rush the Sugar: Adding the sugar slowly is the secret to a stable meringue. If you dump it all in at once, the meringue might collapse or weep liquid later.
• The Oven Door Trick: Cooling the pavlova slowly inside the turned-off oven allows the temperature to drop gradually. This prevents the delicate shell from shattering due to sudden temperature changes.

What To Serve Low FODMAP Pavlova

This dessert is rich in sweetness but light in texture, so it pairs best with fresh, acidic elements. Serve it with extra fresh berries or a simple homemade strawberry sauce (coulis) strained of seeds. A glass of sparkling wine or a light herbal tea, like peppermint or ginger, complements the airy meringue beautifully.

How To Store Low FODMAP Pavlova Leftovers

• Refrigerate: Pavlova is best eaten immediately after assembling. However, if you have leftovers, store them in an airtight container in the fridge for up to 24 hours. The meringue will lose its crunch and become soft.
• Store Components Separately: If making ahead, store the baked meringue shell in an airtight container at room temperature (in a dry place) for up to 2 days. Whip the cream and cut the fruit just before serving.

Low FODMAP Pavlova Nutrition Facts

Serving Size: 1 slice (1/8 of pavlova)

• Calories: 185 kcal
• Total Fat: 9g
• Saturated Fat: 5.5g
• Cholesterol: 35mg
• Sodium: 45mg
• Total Carbohydrate: 26g
• Dietary Fiber: 0.5g
• Sugars: 24g
• Protein: 2g

Frequently Asked Questions

• Why did my pavlova crack? Cracks often happen if the oven was too hot or if the pavlova cooled down too quickly. This is why leaving it in the turned-off oven with the door cracked is so important. However, even cracked pavlovas taste delicious and can be hidden with whipped cream!
• Is cornstarch low FODMAP? Yes, cornstarch is considered low FODMAP. In this recipe, it is essential because it helps give the pavlova that classic marshmallow-like texture in the center.
• Can I make this on a humid day? Meringue absorbs moisture from the air, which can make it sticky or chewy instead of crisp. It is harder to get a perfect result on a very rainy or humid day, but baking it a little longer can help dry it out.

Try More Recipes:

• Low FODMAP Donuts Recipe
• Low FODMAP Cupcakes Recipe
• Low FODMAP Creme Brulee Recipe