This easy low FODMAP crostini recipe features toasted low FODMAP baguette slices topped with lactose-free cream cheese, roasted red grapes, and a sprinkle of fresh thyme leaves.
You might also like this recipe because it’s:
- Made with low FODMAP ingredients
- A little sweet and a little savory
- Fancy (but not too fancy) and easy to make
- Great for a holiday party appetizer
To make this sweet and savory low FODMAP appetizer, add these ingredients to your shopping list:
- Seedless red grapes – 2 cups (about 45 grapes)
- Extra-virgin olive oil – 1 teaspoon
- Low FODMAP baguette – 1 (I used a Schär Gluten-Free Baguette – a certified low FODMAP option)
- Garlic-infused oil (or more extra-virgin olive oil) – 3 to 4 tablespoons
- Kosher or sea salt
- Lactose-free cream cheese (or regular cream cheese) – 8 tablespoons
- Fresh thyme leaves – 1 tablespoon (about 2-3 sprigs)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Cream Cheese: Lactose-free cream cheese (like Green Valley Creamery) contains only trace amounts of FODMAPs. The suggested serving size is 2 tablespoons or 40 grams. Regular cream cheese does contain lactose but can be low FODMAP in certain serving sizes. The low FODMAP serving size for regular cream cheese is also 2 tablespoons or 40 grams. Larger servings contain enough lactose that could be problematic for some people with IBS.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
are a FODMAP-free food. 12/2021 Update: Monash University retested grapes and found them to contain FODMAPs. A low FODMAP serving of red or green/white grapes is now considered to be 6 grapes or 28 grams. Larger servings contain moderate to high amounts of excess fructose.
Low FODMAP Baguette: Schär Gluten-Free Baguette (in the US) has been laboratory-tested and certified low FODMAP by Monash University. Udi’s Gluten-Free French Baguette has not been tested for FODMAPs but appears to be low in FODMAPs based on ingredients. Individual tolerance may vary.
To make this easy low FODMAP crostini recipe, you’ll want to follow these general steps (see recipe card for full instructions):
Drizzle grapes with extra-virgin olive oil, and roast at 425°F until grapes are soft and slightly caramelized.
Brush both sides of baguette slices with garlic-infused oil. Toast at 425°F for 7-10 minutes or until golden brown. Season with kosher or sea salt.
Spread lactose-free cream cheese (about 1 to 1½ teaspoons) onto the top of each crostini.
Arrange a few roasted grapes onto each crostini.
Add a sprinkle of fresh thyme leaves and enjoy!
Make it dairy-free: I like to use Kite Hill Cream Cheese Alternative as a dairy-free substitute for lactose-free cream cheese in this recipe. Although not tested for FODMAPs, the plain and chive flavors appear to be low FODMAP by ingredients. These products do contain a small amount of mushroom extract. However, this small amount is not likely to be problematic for most people with IBS. Individual tolerance will always vary. Avoid if you have concerns or test-to-tolerance when your symptoms are well managed.
- 2 cups seedless red grapes (about 45 grapes)
- 1 teaspoon extra-virgin olive oil
- 1 low FODMAP baguette (see notes // sliced on the diagonal into ½-inch thick slices // about 15 slices including ends)
- 3 to 4 tablespoons garlic-infused olive oil (or more extra-virgin olive oil)
- Kosher or sea salt
- 8 tablespoons lactose-free cream cheese (see notes)
- 1 teaspoon chopped fresh thyme leaves
- Adjust oven racks so that one rack is in the top third and a second is in the bottom third of the oven. Then, preheat the oven to 425°F. Line a sheet pan with aluminum foil.
- Spread grapes onto the prepared sheet pan. Drizzle the olive oil and stir to mix.
- Roast the grapes on the oven’s top rack for 20 minutes or until they soften and start to caramelize.
- Meanwhile, line a baking sheet with parchment paper.
- Lightly brush olive oil onto both sides of each baguette slice. Place the oiled slices on the prepared baking sheet in a single layer.
- Bake the baguette slices on the oven’s bottom rack for 7-10 minutes or until toasted and crispy. Remove from the oven. Sprinkle with salt. Cool for 2-3 minutes, or until cool enough to handle.
- Spread softened cream cheese onto each toast slice. I use 1 to 1 ½ teaspoons cream cheese per toasted slice. Top each toast with 2-3 roasted grapes and a sprinkle of thyme leaves. Transfer to a serving platter.
- Serve warm.
Low FODMAP Serving: One serving of this recipe (up to 3 crostini) contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).
Baguette: Schär Gluten-Free Baguette is a certified low FODMAP option in the United States. Udi’s Gluten-Free French Baguette also appears to be low FODMAP by ingredients. I have made crostini with both, however, I used the Schär baguette in this recipe. The Udi’s baguette is a little larger and will yield more slices. If you use Udi’s, larger amounts of other ingredients may be needed. I would suggest planning for 3 grapes and 1 to 1 ½ teaspoons lactose-free cream cheese per slice
Cream Cheese (and Alternatives): Green Valley Creamery makes lactose-free cream cheese. If you can’t find lactose-free cream cheese, regular cream cheese could be substituted (up to 2 tablespoons per serving is low FODMAP). For a dairy-free option, I like Kite Hill Cream Cheese Alternative (plain or chive). One serving appears to be low FODMAP by ingredients. (The small amount of mushroom extract used is not likely to be an issue for most people with IBS.)
- Prep Time: 10 minutes
- Category: Appetizer, Snack
- Cuisine: American
- Calories: 307
- Fat: 21.4
- Carbohydrates: 30
- Fiber: 3
- Protein: 2.7
Keywords: Holiday appetizer, Low FODMAP appetizer, Low FODMAP holiday recipe