Healthy cheesecake gluten free lactose free FODMAP - Karlijnskitchen.com

Healthy low FODMAP cheesecake

Yesss, the moment is finally there: I made a low FODMAP healthy cheesecake! And that means a gluten-free, lactose-free and low FODMAP healthy cheesecake!

Last year in the Netherlands the so-called fiber-rich healthy cheesecake became a huge hit. Created by Jelmer de Boer and Paul Bosma from Personal Body Plan (a Dutch website).

The idea was to make a cake that had such good ingredients that you could eat it for breakfast. And that worked out very well.

I scrolled through Instagram a hundred times to check if somebody already made a version that I could also eat, but unfortunately, that was never the case.

The original cheesecake has a bottom layer of rye bread and dates, which both contain the FODMAP oligo-saccharide and this is not well tolerated by many people with IBS.

The cheesecake layer was made of greek yogurt with cherries and light cream cheese and of course, this contains lactose, one of the other FODMAPs.

BUT I found a way to replace those ingredients. In Slovenia, I already did a first attempt, which failed badly, because I didn’t translate the instructions on the package of the gelatin powder correctly.

I got a cheesecake with disgusting lumps of gelatin in it. I also added chocolate protein powder (because  I didn’t have another flavor) and that did not make it taste better. That is why I left the protein powder out this time.

A healthy low FODMAP cheesecake pictured from above

I made the bottom with 80 g oatmeal (40 g ground oats and 40 g oat flakes), 40 g raisins (which are low FODMAP in a small amount per portion), a bit of butter and a tablespoon of maple syrup. For the cheesecake layer, I used lactose-free quark, light cream cheese and some lactose-free milk.

I got a few questions about what quark actually is from my non-Dutch readers. It is a well-known dairy product in countries like Germany, Austria, the Netherlands and Scandinavian countries, but much less known in the United States.

It is thicker than yoghurt and contains a higher amount of protein, you can read more about it here if you like. If you don’t have quark in your country you can substitute it for lactose-free Greek yogurt or another thicker yoghurt.

The low FODMAP healthy cheesecake came out perfectly this time. It tasted great, without lumps of gelatin and only contains 170 calories per piece.

And without added sugar. I think it is perfect as a snack after a workout. You could also eat the healthy cheesecake for breakfast and take two pieces instead of one. Ready for the recipe?

A healthy low FODMAP cheesecake with a piece out of it
The bottom of the healthy cheesecake

Nutritional value per piece (the entire cake is 6 pieces)

  • 170 calories
  • 4 gr fat
  • 20 gr carbs
  • 11 gr protein
  • 2 gr fibre
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Vezelrijke kwarktaart glutenvrij lactosevrij FODMAP - Karlijnskitchen.com

Low FODMAP healthy cheesecake


  • Author: Karlijn
  • Total Time: 30 min + 3 hours waiting time
  • Servings: 6 1x

Description

Thé low FODMAP healthy cheesecake with blueberries, that is gluten-free and lactose-free too. And only 170 calories a piece. Perfect as a healthy snack or breakfast.


Ingredients

Scale
  • 400 g lactose-free quark or lactose-free Greek yoghurt
  • 50 ml lactose-free milk
  • 50 g lactose-free cream cheese (light)
  • 125 g blueberries (I used frozen ones)
  • 16 g butter (or margarine or coconut oil)
  • A tablespoon of maple syrup
  • 40 g oat flour (ground oats)
  • 40 g oats
  • 40 g raisins
  • 5 gelatin sheets
  • A 7-inch cake tin

Instructions

  1. Layer the baking tin with baking parchment.
  2. Defrost the blueberries.
  3. Put the raisins in a bowl with warm water for 10 minutes to soften.
  4. Melt the butter in the microwave. Put this together with the ground oats, oat flakes and the maple syrup in a bowl.
  5. Dry the raisins with a bit of paper and grind them in a food processor or cut them into small pieces with a knife. Add the raisins to the ingredients in the bowl and add a pinch of salt.
  6. Mix everything together with your hands until you get a sticky crumbly mixture. If the mixture is too dry you can add a little bit of water. Put the mixture into the baking tin and press the bottom with a fork or with your hands. Set aside.
  7. Put the gelatin sheets in a bowl of cold water for 5 minutes.
  8. Mix the quark with the cream cheese and the milk in a bowl.
  9. Grind the blueberries using a hand mixer or blender. Heat them in a pan shortly until the mixture boils and take it off the heat.
  10. Squeeze the water from the gelatin sheets and stir them into the warm blueberry mixture.
  11. Add this mixture to the quark mixture and stir together.
  12. Put the quark mixture on top of the bottom and put the cake in the fridge for at least 3 hours to set.
  • Prep Time: 30 min
  • Category: Healthy snacks
  • Method: No-bake
  • Cuisine: Dutch

Nutrition

  • Serving Size: 1
  • Calories: 170
  • Fat: 4
  • Carbohydrates: 20
  • Fiber: 2
  • Protein: 11
A piece of healthy low FODMAP cheesecake on a plate

Together we go for a calm belly!

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