A glass of low FODMAP eton mess with strawberries

Low FODMAP eton mess

In my family, desserts with meringue have been favourite for years. Especially my mum loves it. Every time when I suggested a different dessert, she would say: why don’t we make something with meringue?

A pavlova or something? Meringue with cream and fruits is just a top combination. And this low FODMAP Eton mess has exactly this combination of ingredients!

Eton mess is an ideal Christmas dessert. The name tells you enough: it is a mess, so you don’t have to worry about presentation. If the dessert looks a bit messy, that’s how it’s supposed to look 😉 

Two low FODMAP eton mess desserts in a glasses

The ingredients of the Eton mess

You don’t need many ingredients to make this recipe: 

  • Meringue: I made meringue from scratch. You can read in the recipe below how to do that. If you don’t feel like making meringue yourself, you can also buy meringues.

    Just make sure that there are no ingredients in it that are high in FODMAPs. 
  • Lactose-free cream: I used the lactose-free cream from MinusL. You can add 1-2 tablespoons of sugar to sweeten the cream I didn’t do this because I think the meringue already sweetens the recipe enough. 
  • Fresh fruit: traditionally Eton mess is made with strawberries and that’s what I did too. You could also use some other low FODMAP red fruits, if you like.

    Such as raspberries or blueberries. Note that all of these fruits are limited low FODMAP. Check the Monash University app for the low FODMAP serving sizes. 

Low FODMAP eton mess in a glass

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A glass of low FODMAP eton mess with strawberries

Low FODMAP eton mess

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  • Author: Karlijn
  • Total Time: 2 hours 30 min
  • Servings: 4 1x
  • Diet: Gluten Free


A delicious dessert where it doesn’t matter if it looks a bit messy: low FODMAP Eton mess! With homemade meringue, cream and strawberries. Gluten-free and lactose-free.


  • 3 egg whites
  • 180 g (3/4 cup + 2 tbsp) sugar
  • 250 g (8.8 oz) strawberries (about 45 per serving)*
  • 200 ml (3/4 cup + 1 tbsp) lactose-free cream
  • Optional: Christmas chocolate sprinkles for topping (make sure no FODMAPs have been added)
  • 4 glasses


  1. Pre-heat the oven to 120 degrees Celsius (250 F).
  2. Make sure your bowl and whisks are very clean, otherwise the egg whites might not get stiff. Clean them an extra time if necessary. Whip the egg whites until they stand up in stiff peaks. Add the sugar little by little, while you keep mixing. Mix the egg whites until they stand up in glossy peaks. The mixture should be stiff enough that you can hold your bowl upside down without it moving.
  3. Scoop heaps of the meringue on a baking tray covered with baking parchment, with some space in between. Bake the meringue in the oven for 1.5 to 2 hours, until the meringues have completely set. Leave to cool down completely outside of the oven.
  4. Whip up the cream. You can add 2 tbsp of sugar to sweeten the cream. I didn’t do that because I think the meringue is sweet enough to sweeten this dessert.
  5. Clean the strawberries and cut them in half. Puree half of the strawberries to make a sauce. Cut the other half into quarters.
  6. Crumble some meringue on the bottom of the glasses. Scoop some cream on top, then a spoon of the strawberry sauce and some fresh strawberries. Repeat this for another layer.
  7. Sprinkle some more meringue crumbs on top of the dessert and optionally some chocolate sprinkles.


*Strawberries are low FODMAP up to 5 strawberries per serving.

  • Prep Time: 30 min
  • Cook Time: 2 hours
  • Category: Dessert
  • Method: Oven
  • Cuisine: British
Low FODMAP eton mess in a glass photographed from the side

Together we go for a calm belly!

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