Low FODMAP Gingerbread Cookies

These IBS-friendly cookies have the classic gingerbread taste with cinnamon, ginger, and a hint of molasses—but without the high FODMAP load. We use a Low FODMAP gluten-free flour, just a touch of molasses, and safe sweeteners like maple syrup. Perfect for the holidays or anytime you want a bloat-free treat.

Ingredients Needed:

• 280 g Low FODMAP gluten-free flour: light and gut-friendly.
• ¼ tsp baking soda: helps cookies rise.
• 1¼ tsp ground cinnamon: warm spice.
• 1¼ tsp ground ginger: classic gingerbread flavor.
• ½ tsp salt: balances sweetness.
• 100 g brown sugar: adds caramel notes.
• 80 g unsalted butter: FODMAP-free richness.
• 1 Tbsp molasses syrup (max 20 g): deep flavor in safe amount.
• 2 Tbsp maple syrup: FODMAP-safe sweetener.
• 2 eggs (room temperature): helps bind dough.
• ½ tsp vanilla extract: adds depth.

How to Make Low FODMAP Gingerbread Cookies:

Mix the Dough:
In a large bowl, whisk together flour, baking soda, cinnamon, ginger, salt, and brown sugar. Make a well in the center and add butter, molasses, maple syrup, eggs, and vanilla. Mix until a thick, sticky dough forms.

Chill the Dough:
Divide dough in half. Wrap each half in plastic wrap and flatten into discs. Chill at least 3 hours (or overnight) for best results.

Preheat and Roll:
Preheat oven to 350°F (177°C). Line trays with parchment. Flour your surface, hands, and rolling pin. Roll dough to ¼-inch thick and cut shapes using a gingerbread cutter.

Bake and Cool:
Place on tray and bake 9–10 minutes. Let cool on tray for 5 minutes, then transfer to wire rack to cool completely.

Decorate (Optional):
Once cool, decorate with FODMAP-safe icing or keep them simple.

Recipe Tips:

• Reduce molasses to 1 tablespoon to stay FODMAP-safe.
• Chill the dough well—it makes shaping easier.
• Use certified Low FODMAP flour to avoid triggers.
• Roll gently; dough softens quickly.

How to Store & Reheat:

• Room Temperature: Store in a sealed container up to 1 week.
• Fridge: Not needed.
• Freezer: Freeze baked cookies up to 1 month. Thaw at room temp.

Nutrition Facts (Per Cookie – approx.):

• Calories: 85
• Sodium: 55 mg
• Protein: 1 g
• Fat: 3.5 g
• Carbs: 12 g
• Fibre: 0.5 g
• Sugar: 6 g

FAQs:

Is molasses Low FODMAP?
Only in small amounts. Limit to 1 tablespoon per batch to stay safe.

Can I use honey or agave instead?
No, both are high-FODMAP. Stick to maple syrup for sweetness.

What gluten-free flour is Low FODMAP?
Use blends without inulin, chickpea, or soy flour. Schär or King Arthur’s gluten-free blend are good options.

Can I make these ahead?
Yes! Dough can be chilled up to 3 days, or freeze shaped cookies before baking.

Try More Recipes:

• Low FODMAP Caramel
• Low FODMAP Pretzels Recipe
• Low FODMAP Mashed Potatoes

Low FODMAP Gingerbread Cookies

Recipe by Evelyn ReedCourse: DessertCuisine: AmericanDifficulty: Easy

Servings

30

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

85

kcal

Soft, warmly spiced, and gentle on digestion, these gingerbread cookies use only FODMAP-safe ingredients for festive baking without the bloat.

Ingredients

• 280 g Low FODMAP gluten-free flour

• ¼ tsp baking soda
  

• 1¼ tsp cinnamon
  

• 1¼ tsp ginger
  

• ½ tsp salt
  

• 100 g brown sugar
  

• 80 g unsalted butter
  

• 1 Tbsp molasses syrup
  

• 2 Tbsp maple syrup
  

• 2 eggs (room temperature)
  

• ½ tsp vanilla extract

Directions

• Whisk dry ingredients together in a large bowl.
• Add wet ingredients. Mix to form a sticky dough.
• Divide dough in half, wrap, and chill at least 3 hours.
• Preheat oven to 350°F. Line trays with parchment.
• Roll dough to ¼-inch thick. Cut into shapes.
• Bake 9–10 minutes. Cool fully on a wire rack.
• Decorate or enjoy plain.