Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

This recipe is for you if you want to make awesome gluten-free scones, but do it in the easiest way possible. And of course, they're also low-FODMAP.

I'm so proud of this recipe because the texture is pretty much identical to scones made with wheat flour. In other words, nobody is gonna know they're gluten free.

They're satisfying and hearty because of the oats, and you can customize 'em any way you like.Interested? Let's do this!

How To Make Easy Gluten Free Scones

What makes these oat-y, chocolatey scones so easy? It's the store-bought GF flour, my friends.

So, a few years ago I got hardcore into gluten-free baking. But I was convinced I had to buy as many individual GF flours and starches as possible and use them to create my own flour blend.

Since store-bought blends often consist of just rice flour and starch, I thought using one would always give me an inferior scone. So what did I do? I blended my little heart out with the 8 different flours I had in my pantry. Which is a lot of work.

Eventually I came around to trying King Arthur's Multi Purpose Gluten Free Flour. And, what do you know, it made really excellent scones (By the way, this is not sponsored by King Arthur. I just like their flour!).

To be honest, not everything I've made with it has been a raging success. I recently made a batch of muffins that came out tough and chewy. But I've always loved it for scones. It works so well that I haven't bothered trying any other GF flours.

If you have a favorite gluten-free flour, please share! Tell me in the comments, and I'll try it next time.

Use Chocolate or Choose Your Mix-In

For this batch of scones, I used Enjoy Life Semi-Sweet Chocolate Mini Chips. They're great because they're dairy, gluten, wheat, and soy free (and vegan!). Feel free to use any dark chocolate, whether it's chips or your favorite bar chopped up!

Now, if chocolate in the morning doesn't float your boat, these scones would be awesome with walnuts, pecans, citrus zest, dried cranberries or raisins. I've never tried them with fresh fruit, but give it a go if that's what you like to bake with (and let me know how it turns out!).

Confession: Sometimes I put icing on my scones. You can definitely do that here, and it gives you even more opportunity to get creative with the flavor. Replace the chocolate with orange zest and make an orange glaze--that would be amazing!

If you've checked out my recipe for Oatmeal-Raisin Scones with Cinnamon Glaze, you might notice that this one is very similar. All I did was sub the King Arthur blend for my mix of GF flours. I love the cinnamon glaze in that recipe, but these scones are amazing with no topping whatsoever.

I've only made this recipe using King Arthur's gluten-free flour, but you can use any brand of GF flour. If your flour contains xanthan gum, omit the 1/4 tsp in the recipe. I like using the absolute minimum amount of xanthan gum, so I can't guarantee you'll have the same results if it's included in your flour.

I use Enjoy Life Semi Sweet Mini Chips, but use any chocolate you like (try chopping up your favorite bar). Keep in mind that small bits mean plenty of chocolate in each bite. These scones would be great with just about any mix-in you can think of: nuts, dried fruit, citrus zest. Take a look at the notes at the end of the recipe for more baking tips.

Author: Julie-Calm Belly Kitchen Recipe type: Breakfast
Prep time: 25 mins Cook time: 15 mins Total time: 40 mins
Serves 6 (can easily be doubled; see notes below)

INGREDIENTS

60 g rolled (“Old Fashioned") oats (1/2 cup plus 2 tbsp)
100 g King Arthur multi-purpose gluten-free flour blend (1/2 cup plus 2 tbsp), plus additional for rolling dough
2 1/2 tbsp granulated sugar
1 1/4 tsp baking powder
1/4 tsp xanthan gum
1/4 tsp salt
1 large or extra large egg (works with whatever size you keep on hand)
2 tbsp lactose-free milk or lactose-free yogurt
2 tsp vanilla extract
57 g cold unsalted butter, cut into small cubes (4 tbsp)
65 g mini dark chocolate chips (see note above) (1/4 cup)


INSTRUCTIONS

1. Preheat oven to 350F. Spread oats on a large rimmed baking sheet (I use a light-colored baking sheet. If you have a dark baking sheet, consider reducing oven temp to 375F or checking a couple minutes early to avoid over-browning the bottoms of the scones) and bake until lightly toasted, stirring once with a spatula, 5 to 6 minutes. Raise oven temp to 400F and measure out a piece of parchment paper that you'll use to line the same baking sheet for the scones.

2. In a large bowl, whisk together the flour, sugar, baking powder, xanthan gum and salt. In a medium bowl, whisk together the egg, milk or yogurt and vanilla; set aside.

3. Add the cold butter to the flour mixture. Using a pastry blender (or a fork, or your fingertips), work the butter into the flour until you have a coarse, sandy mixture with chunks the size of small peas. Stir in the oats. Add the egg mixture and raisins and stir just until dry ingredients are moistened.

4. Sprinkle a cutting board or work surface generously with flour and scoop the dough onto the flour. With floured hands, knead dough into a ball. If a good amount of dry crumbs of dough still remain, drizzle with a few drops of additional milk or yogurt to help incorporate them (be super-conservative, as it is very easy to over-hydrate gluten-free dough).

5. Press the dough into a thick disk and use a rolling pin to roll into a circle, about 3/4-inch thick. Dust the dough and rolling pin with flour to prevent sticking. Cut dough into 6 wedges. Line the baking sheet with the parchment paper and transfer the wedges to the baking sheet, leaving a few inches of space between them.

6. Bake in the center of the oven until edges are light golden brown and a toothpick comes out clean, 12 to 14 minutes (rotate the baking sheet after about 8 minutes for even baking). Rest on baking sheet 3 to 5 minutes, then transfer to a wire rack. These are great warm or at room temp and they freeze VERY well. Defrost at room temp for 30 minutes to an hour, and they taste perfect and fresh.

Notes:

  • You may absolutely double this recipe! Divide the dough into 2 equal pieces, roll into 2 circles and cut each one into 6 wedges. I frequently do a big batch, but sometimes the 6-scone version is all I need. You may want to use 2 baking sheets, rotating them once during baking, if you double the recipe.

  • Rolled oats are sometimes called "Old-Fashioned." Don't use quick, instant or steel cut oats.

  • I use white granulated sugar, but you may sub any type of sugar as long as it is a 1-to-1 substitute.

  • I prefer Lactaid for baking over any other type of lactose-free milk. It works exactly like milk, which is what we want. It is also perfectly fine to use regular milk in this recipe if it doesn't bother your belly, especially since this recipe contains a very small amount.

  • Baking times are for a light-colored metal baking sheet. If you're using a dark-colored one, check the scones a couple minutes earlier, as dark-colored metal promotes quicker browning.

Nutrition Information
Serving size: 1 scone Calories: 257 Fat: 12g Saturated fat: 7g Carbohydrates: 34g Sugar: 11g Sodium: 167mg Fiber: 2g Protein: 4g

Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

FAQs

What flour is best for IBS? ›

The following flours are high in FODMAPs: amaranth, wheat, chestnut, spelt, kamut, lupin, coconut, spelt, barley, and rye. The following flours are low in FODMAPs: corn, millet, quinoa, rice, buckwheat, sorghum, and teff. If you follow a low-FODMAP diet, it would therefore be best to prioritize these types of flour.

Is oat flour okay for IBS? ›

Oats, on the contrary, do not contain FODMAP compounds(10) and thus might be more tolerated by individuals with IBS(11) or in individuals with a 'sensitive gut,' i.e. those with undiagnosed gastrointestinal symptoms related to the consumption of foods containing FODMAP(12).

Is Bob's Red Mill gluten free flour low FODMAP? ›

This product has 1 ingredient that is high FODMAP and 1 ingredient that may be high FODMAP.

Is Almond Flour high FODMAP? ›

Almond Flour - According to Monash University's Low FODMAP Diet app, almond flour is Low FODMAP in 1/4 cup servings, but high FODMAP in 1/2 cup servings. Almond flour is a great base flour to use for bread, pancakes, brownies, cookies, cakes, muffins and waffles.

What is the best bread to eat with IBS? ›

Sourdough bread is often better tolerated with IBS. The fermenting process that makes it rise helps break down some gluten and FODMAPS. If you are prone to constipation, ingredients like oats or ground flax may help.

What bread to avoid with IBS? ›

Certain types of bread, like those made with whole grains, contain a high amount of insoluble fiber. The high fiber content in whole grain bread makes it harder for the body to digest and can aggravate IBS symptoms in some people.

Is too much oatmeal bad for IBS? ›

No, oats contain some insoluble fibre too. Insoluble fibre adds bulk to our stools and helps them pass more easily. If you suffer from constipation, insoluble fibre is likely to be needed in your diet too. This is why oats can be a great addition.

Which oats are easiest to digest? ›

Whole oats are slower to digest and have lower GI scores than quicker forms of oats. Steel-cut oats have a GI score of about 53, and rolled oats — of about 57. Steel-cut oats may take longer to digest, reducing spikes in blood sugar.

How do you prevent gas after eating oatmeal? ›

When eating such foods, you may consider trying over-the-counter gas relief medicines (Beano), which may help breakdown the non-absorbable carbohydrates found in these foods. Walking, jogging, calisthenics and other exercise help to stimulate the passage of gas through the digestive tract.

What kind of crackers are low FODMAP? ›

There are quite a few low FODMAP crackers such as Mary's Organic Crackers, oat crackers, or rice crackers. Puffed rice cakes or corn thins (up to 2 per sitting) are also a great crunchy snack. Top with your favorite nut butter or some cheddar cheese for the ultimate hunger-busting combo.

Is Cabbage high FODMAP? ›

Cabbage: Cabbage was measured in Monash's FODMAP lab a few years ago and was found to be low in FODMAPs. I usually recommend my patients stick to 1/2 cup, based on my clinical experience, as some patients report they do not tolerate larger amounts. Summer Squash: All types of summer squash tested are low in FODMAPs.

Can you eat butter on low FODMAP diet? ›

In fact, butter, as a fat, contains no FODMAPs at all. This means that butter is totally suitable on the low FODMAP diet. However, there is a caveat. Fats can affect gut motility, and, As Monash writes, can be an additional symptom trigger when consumed in excess.

Who should not eat almond flour? ›

If you're following a low-FODMAP diet, almond flour contains a moderate amount of FODMAPs so it's recommended to limit serving sizes. If you're allergic to almonds, you should certainly avoid almond meal and flour and any products containing either one.

Why is almond milk low FODMAP? ›

Almond milk (Low FODMAP)

The reason might be because almonds only make up 2% of the milk (2), which means the number of almonds in a glass of milk would be quite low. According to Monash University almond milk is low FODMAP and safe to have in up to 250ml (1 cup) serves (4).

Are almonds bad for FODMAP? ›

Almonds are among the nuts that are allowed on the low-FODMAP diet, when keeping to a portion size of 10 almonds per meal or snack. They're a convenient snack to keep on hand in case you find yourself in a situation with limited acceptable snack options.

What is the easiest flour to digest? ›

02/10​Rice Flour

It is one of the most easily digestible flours. Rice flour is loaded with Fibers, Proteins, Carbohydrates, minerals like Magnesium, Copper, Thiamin etc. Its nutritional component makes it a great source of nutrition. However, the best thing about this flour is that it is gluten free.

Can you have flour with IBS? ›

Some key foods you need to avoid are: Anything made with white flour, especially white bread and baked goods made with hydrogenated fats.

Is all purpose flour good for IBS? ›

If you are following the low FODMAP diet or are sensitive to these FODMAPs, you can avoid high FODMAP flours. What is this? According to Monash, the following flours are high FODMAP: All wheat flour – this includes white, wholemeal, plain, and self-raising.

Is almond flour OK with IBS? ›

Trying gluten-free foods can alleviate symptoms in some people with IBS. Avoid any products with wheat, barley, or rye flours. Instead, look for packages marked gluten-free or made with oats, buckwheat flour, almond flour, coconut flour, or quinoa.

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