FODMAP Friendly Cheese Puffs (The Ultimate Gut-Friendly Snack!) (Print Version)
Light, airy, cheesy, and addictive little puffs of joy that are completely gluten-free and low-FODMAP. This simple recipe for cheese puffs, inspired by Pão de Queijo, will be your new favorite savory snack.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 24 puffs
Difficulty: Beginner
Cuisine: Gluten-Free Baking
Dietary: Low-FODMAP, Gluten-Free, Lactose-Free
# Ingredients:
→ Main Ingredients
01 -
1.5 cups (190g) tapioca flour/starch
02 -
1 cup (112g) shredded low-lactose hard cheese (e.g., sharp cheddar, parmesan)
03 -
1 large egg, at room temperature
→ Wet Ingredients
04 -
2/3 cup lactose-free milk (or almond milk)
05 -
1/3 cup garlic-infused oil
06 -
1 tsp salt
# Instructions:
01 -
Preheat oven to 400°F (200°C). Heat milk, oil, and salt in a saucepan until just simmering.
02 -
Remove from heat, add all tapioca flour, and stir vigorously until a smooth, sticky dough forms. Let cool for 5-10 minutes.
03 -
Beat the egg into the cooled dough until fully combined (it will look weird at first). Stir in the shredded cheese.
04 -
Drop rounded tablespoons of the sticky dough onto a parchment-lined baking sheet, about 1-2 inches apart.
05 -
Bake for 20-25 minutes, without opening the oven for the first 15 minutes, until golden brown and puffed.
06 -
Let cool for a minute on the pan before serving. They are best enjoyed fresh and warm.
# Notes:
01 -
Use a hard, aged cheese like sharp cheddar for low lactose and great flavor.
02 -
The dough is supposed to be very sticky and elastic; this is normal.
03 -
Garlic-infused oil provides flavor without triggering IBS symptoms from fructans.
# Equipment Needed:
01 -
Saucepan
02 -
Wooden spoon
03 -
Baking sheet
04 -
Parchment paper
05 -
Small cookie scoop (optional)
# Nutrition (Per Serving):
Calories: 65
Total Fat: 4.5g
Total Carbohydrate: 5g
Protein: 2g