Low FODMAP Macarons Recipe

These delicate Low FODMAP Macarons are made with finely ground almond flour, room temperature egg whites, and a smooth vanilla buttercream filling. The result is a light, airy treat with a crisp shell and a chewy center that melts in your mouth. This recipe creates an elegant dessert perfect for a special celebration or afternoon tea, making enough sweet treats for a small gathering.

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Low FODMAP Macarons Ingredients

For the Macaron Shells:

• 1 cup finely ground almond flour (approx. 96g total; keep serving size to 2 macarons for low FODMAP safety)
• ¾ cup powdered sugar
• 2 large egg whites, room temperature
• ¼ cup white sugar
• ¼ teaspoon cream of tartar
• Gel food coloring (optional)

For the Vanilla Buttercream Filling:

• ¼ cup butter, softened (use lactose-free if needed)
• ¾ cup powdered sugar
• 1 teaspoon vanilla extract
• 1–2 tablespoons lactose-free milk or cream

How To Make Low FODMAP Macarons

1. Prepare the baking sheets: Preheat your oven to 300°F (150°C). Line two baking sheets with parchment paper.
2. Sift dry ingredients: In a large bowl, sift the almond flour and ¾ cup powdered sugar together. Discard any large almond chunks that do not pass through the sieve.
3. Beat the egg whites: In a clean mixing bowl, beat the room temperature egg whites with the cream of tartar until they become foamy.
4. Create the meringue: Slowly add the ¼ cup white sugar while continuing to beat the eggs. Whip until stiff, glossy peaks form.
5. Fold the batter: Gently fold the dry flour mixture into the egg whites using a spatula. If you are using gel food coloring, add it now. Continue to fold until the batter flows like thick lava.
6. Pipe the shells: Transfer the batter to a piping bag with a round tip. Pipe small, equal-sized circles onto the prepared baking sheets.
7. Rest the shells: Tap the baking sheets firmly on the counter to release air bubbles. Let the shells sit at room temperature for 30–40 minutes until they feel dry to the touch and form a “skin.”
8. Bake the macarons: Bake the shells for 14–16 minutes. They are done when they have risen and do not wiggle when lightly touched. Let them cool completely on the baking sheet.
9. Make the filling: In a small bowl, mix the softened butter, powdered sugar, vanilla extract, and lactose-free milk until creamy and smooth.
10. Assemble the cookies: Pipe a small amount of filling onto the flat side of one shell and sandwich it with another shell.

Recipe Tips

• Weigh Your Ingredients: For the best results, use a kitchen scale. Macarons rely on precise ratios, and measuring cups can sometimes be inaccurate.
• Don’t Skip the Resting Step: Letting the shells dry for 30–40 minutes is crucial. This forms a skin on top, which forces the air to escape from the bottom, creating the classic macaron “feet.”
• Use Gel Coloring: If you want colored macarons, use gel food coloring instead of liquid. Liquid drops can add too much moisture to the batter and ruin the texture.
• Watch the Almond Flour Limit: Almond flour is low FODMAP in serving sizes of about 24g (approx. 1/4 cup). Since this recipe uses 1 cup total, limit your serving to about 2 macarons to stay within safe limits.
• Use Room Temperature Eggs: Cold egg whites do not whip up as well. Separate your eggs and let the whites sit out for 30 minutes before starting.

What To Serve Low FODMAP Macarons

These elegant cookies are fantastic on their own as a sweet finish to a meal. Serve them with a hot cup of peppermint tea or black coffee, which are both low FODMAP friendly. For a fancy dessert platter, pair them with fresh strawberries, blueberries, or a small bowl of lactose-free vanilla ice cream.

How To Store Low FODMAP Macarons Leftovers

• Refrigerate: Place the macarons in an airtight container in the refrigerator for up to 5 days. They often taste even better after resting in the fridge for 24 hours.
• Freeze: You can freeze filled macarons in an airtight container for up to 1 month. Let them thaw in the refrigerator before serving.

Low FODMAP Macarons Nutrition Facts

Serving Size: 1 Macaron

• Calories: 135 kcal
• Total Fat: 7g
• Saturated Fat: 2.5g
• Cholesterol: 10mg
• Sodium: 15mg
• Total Carbohydrate: 16g
• Dietary Fiber: 1g
• Sugars: 14g
• Protein: 2g

Frequently Asked Questions

• Why did my macarons crack on top? Cracking usually happens because the shells did not rest long enough to form a skin before baking. It can also happen if the oven temperature is too high.
• Can I use liquid food coloring? It is not recommended. Macaron batter is very sensitive to moisture. Liquid coloring can change the consistency of the batter, preventing the shells from rising correctly.
• Is almond flour low FODMAP? Yes, but only in small amounts. A serving of 24g (about 1/4 cup) is considered safe. Since macaron shells are small, eating 1 or 2 is generally safe for most people on a low FODMAP diet.

Try More Recipes:

• Low FODMAP Lemon Tart Recipe
• Low FODMAP Lemon Bars Recipe
• Low FODMAP Key Lime Pie Recipe