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

Can you eat scones if you have IBS? ›

IBS safe current scones contain safe milk, butter and other ingredients. They can be cut with a fluted biscuit cutter to look charming at any gathering. So fluffy and delicious!

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).

Are oats high in FODMAP? ›

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

What is the biggest trigger for IBS? ›

Trigger #1: Eating the wrong foods
  • Sugary foods: dried fruit, apples, mangoes, watermelon and high-fructose corn syrup.
  • Foods with polyols: apples, apricots, avocados, cherries, nectarines, peaches and cauliflower.
  • Foods with lactose: milk, cheese, ice cream and yogurts.
Jan 21, 2022

What's the best bread to eat with IBS? ›

Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.

What's the best bread to eat if you have IBS? ›

If you have gone gluten-free to better manage your IBS and miss eating bread, you may want to try sourdough. This bread stands out from others because it's missing a key ingredient that tends to aggravate IBS.

What is the safest bread for 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.

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.

What are the low FODMAP oatmeal brands? ›

These are some of the options that have been tested: Quaker Steel Cut Oats: 40 grams is low FODMAP. Quaker Old Fashioned Oats (also the gluten-free version): 40 grams is low FODMAP. Quaker Quick 1-Minute Oats (also the gluten-free version): 40 grams is low FODMAP.

Why is almond flour high in FODMAP? ›

As noted, almond flour and meal contain high amounts of oligosaccharides (the O in FODMAP) if consumed in excess of a quarter cup per meal; limit your pancake and bread consumption accordingly to reduce risk of abdominal discomfort.

Which high FODMAP foods are worst? ›

To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including:
  • Dairy-based milk, yogurt and ice cream.
  • Wheat-based products such as cereal, bread and crackers.
  • Beans and lentils.
  • Some vegetables, such as artichokes, asparagus, onions and garlic.

Can you eat peanut butter on a Fodmap diet? ›

Peanut Butter is a Low FODMAP Food

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.

Can I eat Quaker oats with IBS? ›

Both children and adults with IBS usually tolerate oats well. They are low in fermentable sugars, known as FODMAPs. FODMAPs often trigger bloating, diarrhoea, or constipation in some IBS patients. It's important to remember that food sensitivities can vary individually.

Are scones good for digestion? ›

Wholegrains are essential for good gut health. A countless number of scientific studies have showcased the power of fibre, from wholegrains in particular, in the management of good bowel health and the prevention of cancer.

Can people with IBS eat pancakes? ›

Pancakes, one of the most common breakfast staples, contain gluten and dairy – two common IBS triggers. But instead of not being able to enjoy pancakes altogether, this modified recipe includes oats instead of white flour and almond milk instead of cow's milk.

Can I eat croissants with IBS? ›

Common breakfast foods like biscuits, croissants, pastries and cakes may be high FODMAP as they're made from wheat flour, but you can use gluten free bread with jam, or in the supermarket you can often find gluten free and/or low FODMAP biscuits by checking the label.

Can IBS sufferers eat biscuits? ›

It can cause bloating; if someone is constipated, it can make that worse; and if they're loose it will make them looser,' says Professor Whorwell. 'So try eating refined cereals – Rice Krispies, white bread, white pasta, cream crackers – and avoid things like brown bread, Weetabix, Ryvita and digestive biscuits.

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