This cozy Low FODMAP Baked Apples recipe is made with firm apples, pure maple syrup, lactose-free butter, and warm spices like cinnamon and nutmeg. The result is a sweet, fragrant, and comforting dessert that tastes just like apple pie filling. It is a perfect healthy autumn treat or a light dessert for four people.

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Low FODMAP Baked Apples Ingredients

4 small firm apples (Stick to a serving size of 1 small apple or 150g raw weight per person to remain Low FODMAP)
2 tbsp maple syrup
2 tbsp lactose-free butter, melted
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp vanilla extract
1/4 cup water (for the baking dish)
Optional: 2 tbsp chopped walnuts

How To Make Low FODMAP Baked Apples

Preheat the oven: Turn your oven on to 350°F (180°C). Get a small baking dish ready that fits the four apples comfortably.
Prepare the apples: Wash the apples thoroughly. Use an apple corer or a small knife to remove the core and seeds. Important: Do not cut all the way through the bottom; keep the base intact so the delicious filling stays inside.
Make the filling: In a small bowl, whisk together the maple syrup, melted lactose-free butter, ground cinnamon, nutmeg, and vanilla extract.
Fill the apples: Place the cored apples upright in the baking dish. Spoon the syrup and spice mixture evenly into the center of each apple.
Create steam: Pour about 1/4 cup of water into the bottom of the baking dish (around the apples, not inside them). This creates steam and keeps the apples moist while they bake.
Bake until tender: Bake for 35–40 minutes. The apples are ready when they feel soft when poked with a fork and look slightly wrinkled.
Serve warm: Carefully remove the apples from the oven. Spoon any sauce from the bottom of the dish over the apples. Top with chopped walnuts if you like and serve warm.

Recipe Tips

Choose the Right Apple: Use firm apples that hold their shape when baked. Varieties like Gala, Macoun, or Granny Smith work well. Avoid soft apples like Red Delicious, as they can turn into mush.
Watch the Portion Size: Apples contain sorbitol and fructose. According to Monash University, a safe Low FODMAP serving is roughly one small apple (approx. 150g). Stick to one apple per sitting to keep your tummy happy.
Don’t Pierce the Bottom: When removing the core, work carefully. If you poke a hole in the bottom, all the buttery syrup will run out into the pan instead of soaking into the fruit.
Maple Syrup vs. Honey: Always use pure maple syrup. Honey is high in fructose and can trigger IBS symptoms, whereas maple syrup is a safe, Low FODMAP sweetener.

How To Store Low FODMAP Baked Apples Leftovers

Refrigerate: Place any leftover apples in an airtight container. They will keep in the refrigerator for up to 3 days. You can reheat them in the microwave for 30–60 seconds.
Freeze: Freezing is not recommended for whole baked apples because the texture becomes very mushy when thawed. It is best to enjoy them fresh or from the fridge.

What To Serve Low FODMAP Baked Apples

These apples are delicious on their own, but adding a topping makes them extra special. Serve them warm with a scoop of lactose-free vanilla ice cream or a dollop of lactose-free whipped cream. For a breakfast twist, serve the baked apple alongside lactose-free yogurt or sprinkle some Low FODMAP granola on top for crunch.

Low FODMAP Baked Apples Nutrition Facts

Calories: 165 kcal
Total Fat: 7g
Saturated Fat: 3.5g
Cholesterol: 15mg
Sodium: 50mg
Total Carbohydrate: 28g
Dietary Fiber: 4g
Sugars: 21g
Protein: 1g

Frequently Asked Questions

Can I use coconut oil instead of butter? Yes, absolutely. If you want a dairy-free or vegan version, swap the lactose-free butter for melted coconut oil. It adds a subtle, tropical sweetness that pairs well with cinnamon.
Are walnuts Low FODMAP? Yes, walnuts are Low FODMAP in serving sizes up to 30g (about 10 walnut halves). They are a great way to add crunch and healthy fats to this dessert.
Why did my apples explode or collapse? This usually happens if the apples were baked for too long or if the oven was too hot. It can also happen if you use a very soft variety of apple. Check them at the 30-minute mark next time.

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