This Low FODMAP Strawberry Rhubarb Crumble (or Crisp) is my take on the classic sweet-tart dessert. It's made with less sugar and a boost of fiber from optional chia seeds. Enjoy it warm, maybe with a scoop of lactose-free vanilla ice cream.
This yummy, sweet-tart crumble is my low FODMAP take on a recipe that my grandma used to make every summer. If you like to eat local and in season, this recipe is a great way to use fresh strawberries and rhubarb in early summer. And, both the strawberries and rhubarb are FODMAP-free.
Most crumbles or crisps use wheat flour as the base for the crumble. For most people, wheat can be included on the low FODMAP diet in small amounts. However, there is not a recommended low FODMAP serving for wheat flour. To keep things low FODMAP, I used a lower FODMAP gluten-free flour from Bob's Red Mill.
For general health, I reduced the amount of sugar and added (optional) chia seeds for a tiny boost of extra fiber.
Enjoy this easy low FODMAP crumble, either warm or cold.
Shopping List
To make this strawberry-rhubarb crisp, add these low FODMAP ingredients to your shopping list:
- Strawberries - 2 cups, sliced (about 1 pint)
- Rhubarb (frozen or fresh) - 2 cups, sliced (about 2 stalks)
- Granulated sugar - ½ cup
- Cornstarch - 2 tablespoons
- Optional: Chia seeds - 2 teaspoons
- Bob’s Red Mill Gluten-Free 1:1 Baking Flour - ½ cup
- Rolled oats - ½ cup
- Brown sugar - ½ cup
- Ground cinnamon - ½ teaspoon
- Unsalted butter - ¼ cup
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or 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.
Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.
Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.
Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.
Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.
Rhubarb is a FODMAP free food.
Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS.
Strawberries are a FODMAP-free food. 12/2021 Update: Monash University retested strawberries and found them to contain FODMAPs. A low FODMAP serving of strawberries is now considered to be 5 medium or 65 grams. Larger servings contain moderate to high amounts of excess fructose.
Instructions
To make this low FODMAP strawberry rhubarb crumble, simply:
Step 1: Preheat oven to 350°F. Grease a 9 x 9-inch square baking dish with butter or nonstick cooking spray.
Step 2: Heat the strawberries, rhubarb, sugar, and cornstarch in a large saucepan over medium heat. Stir occasionally until the sugar and cornstarch dissolve and the fruit softens into a thick, syrupy liquid. Remove from heat.
Step 3: Stir in chia seeds. Pour strawberry-rhubarb mixture into the prepared baking dish.
Step 4: Place flour, oats, brown sugar, cinnamon, and melted butter into a large bowl. Stir until mixture resembles coarse crumbs.
Step 5: Sprinkle oat crumble into an even layer over the top of the strawberry-rhubarb mixture in the baking dish.
Step 6: Bake for 30-35 minutes or until the crumble is set and just lightly browned. Gluten-free flour doesn't usually turn golden brown like baked goods made with regular wheat flour. Remove from oven and cool for 10 minutes.
Serve warm. Or, cool completely to room temperature, cover, and transfer to the refrigerator to chill for 2 hours before serving cold.
Store: Refrigerate in an airtight container for 3-4 days.
Serve this with
Serve this strawberry-rhubarb crumble plain. Or, consider topping it with a little lactose-free ice cream or a low FODMAP dairy alternative.
Some lower FODMAP* options to consider trying:
- Beckon Lactose-Free Vanilla Ice Cream
- Breyers Lactose-Free Vanilla Ice Cream
- Lactaid Vanilla Ice Cream
- So Delicious Vanilla Bean Coconutmilk Frozen Dessert
*These products have not been tested, but appear lower in FODMAPs by ingredients. With that said, we each have unique tolerances. Please avoid if you have concerns, work with your dietitian, or consider testing-to-tolerance when symptoms are well-managed.
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PrintRecipe
Low FODMAP Strawberry Rhubarb Crumble
- Total Time: 55 minutes
- Yield: 9 1x
- Diet: Low Lactose
Description
Low FODMAP Strawberry Rhubarb Crumble is a classic sweet-tart dessert that's extra delicious when served warm with a little lactose-free ice cream.
Ingredients
Filling
- 2 cups (250 grams) sliced fresh strawberries
- 2 cups sliced fresh or frozen rhubarb (approximately ½-inch pieces)
- ½ cup granulated sugar
- 2 tablespoons cornstarch
- 2 teaspoons chia seeds, optional
Crumble
- ½ cup Bob’s Red Mill Gluten-Free 1:1 Baking Flour
- ½ cup rolled oats (use gluten-free rolled oats for gluten-free)
- ½ cup brown sugar
- ½ teaspoon ground cinnamon
- ¼ cup butter, melted
Instructions
- Preheat oven to 350°F. Grease a 9 x 9-inch square baking dish with butter or nonstick cooking spray.
- Heat the strawberries, rhubarb, sugar, and cornstarch in a large saucepan over medium heat. Stir occasionally until the sugar and cornstarch dissolve and the fruit softens into a thick, syrupy liquid. Remove from heat.
- Stir in (optional) chia seeds. Pour strawberry-rhubarb mixture into the prepared baking dish.
- Place flour, oats, brown sugar, cinnamon, and melted butter into a large bowl. Stir until mixture resembles coarse crumbs.
- Sprinkle oat crumble into an even layer over the top of the strawberry-rhubarb mixture in the baking dish.
- Bake for 30-35 minutes or until the crumble is set and just lightly browned. Gluten-free flour doesn't usually turn golden brown like baked goods made with regular wheat flour. Remove from oven and cool for 10 minutes.
- Serve warm. Or, cool completely to room temperature, cover, and transfer to the refrigerator to chill for 2 hours before serving cold.
Storage: Refrigerate in an airtight container for 3-4 days.
Notes
Low FODMAP Serving: One serving (1/9th) uses low FODMAP amounts of ingredients. For FODMAP information on specific ingredients, please refer to the "FODMAP Notes" section of the blog post or the Monash FODMAP app.
Sweetness: This crumble uses less sugar than most recipes (making it perfect for ice cream) and may be more tart than you are used to. Additional sugar could be added to the fruit in step 2 if you prefer a sweeter filling (or if the strawberries used are less sweet). I suggest starting with an additional 2 tablespoons.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Dessert
- Method: Bake
- Cuisine: American
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Melissa says
Could I substitute gluten free flour for almond flour? Thanks ☺️
Erin says
We really enjoyed the flavor but found this dessert to have too much crumble, even though I didn't use all of it. Next time, I will double the filling. Thank you for sharing this!
Em Schwartz, MS, RDN says
Thanks for sharing your opinion, Erin. My family likes a lot of crumble. So that's one of the reasons why I designed it that way. If you increase the fruit filling the low FODMAP serving size may change because strawberries are no longer considered a "FODMAP free" food. -Emily
Beth says
Could this be done in the crockpot?
Em Schwartz, MS, RDN says
Hi Beth, I've never tried this in the crockpot. I'm not sure the crumble topping would "bake" well in the crockpot so I don't think I'd recommend it. Best, -Em
Mar says
I made this recipe for my partner who is following a low FODMAP diet - but we couldn't find rhubarb annnywhere. Made this with strawberries and cranberries instead (swapped out 1 for 1) and it turned out amazingly (and sat well)! Thanks for the recipe.
MJ says
Hi Em, I made this using frozen rhubarb from last year's garden and it tasted great! The whole family enjoyed it. Thanks for another easy low FODMAP recipe! Keep them coming.
Em Schwartz, MS, RDN says
Thank you so much for taking the time to share, MJ! I'm thrilled you and your family enjoyed this recipe! Best, -Em