Three low FODMAP mini pavlovas

Low FODMAP mini pavlovas with red fruits

Did someone say pavlova? Pavlova is the dessert you can wake up my whole family for. So it had to be on my list of Christmas recipes for this year. I made delicious low FODMAP mini pavlovas with red fruit.

You may be wondering, why have you never shared a recipe for pavlova on Karlijn’s Kitchen before? Well, that’s because I’ve tried that many times, but my pavlovas never get perfect.

They collapse, remain too soft inside or become too brown. I haven’t quite mastered large pavlovas yet. My oven also gets too hot quickly and unfortunately I can’t set it lower than 100 degrees Celsius. So that’s not ideal.

That’s why I decided to start with mini pavlovas, which are easier to make as far as I’m concerned and they turned out perfectly at a temperature of 100 degrees Celsius. Yes!

Three low FODMAP mini pavlovas with red fruits and cream

How to make low FODMAP mini pavlovas

The nice thing about pavlova is that this dessert is already low FODMAP in itself. You make a pavlova with egg white, sugar, cornstarch and a little vinegar.

I decorate the pavlova with lactose-free whipped cream and fruit: strawberries, raspberries and passion fruit.

Tips for making pavlova

Making pavlova is still quite tricky, so I’m sharing my tips for a good pavlova here:

  • Clean mixing bowl and whisk: make sure your mixing bowl and whisk of your mixer are very clean. If there is still grease on it, the egg whites will not become stiff.

    I always clean my mixing bowl and whisk an extra time before whipping egg whites, using some washing-up liquid and a little lemon juice. A metal bowl is easiest to get grease-free.
  • Careful separation of eggs: it is very important that when separating the eggs, no egg yolk gets in the white. You only need to add a drop of egg yolk into the white and you will no longer get the egg whites stiffly beaten.

    I am quite clumsy myself and I have had several times that I had neatly separated 5 eggs and then a drop of egg yolk came with the 6th egg white. Then I could start over.

    Really frustrating. That’s why I always buy already separated egg whites when I make pavlova. In our supermarket, you can buy a bottle of egg whites.
A pavlova with cream, fruits and a chocolate on top
  • Room temperature: make sure the egg whites are at room temperature.
  • Fine sugar: fine sugar works best with meringue/pavlova. I use fine granulated sugar. First you beat the egg whites fairly stiff and then you add the sugar little by little.
  • When is the meringue stiff enough? Beat until the meringue is soft and glossy. Shiny white peaks should be standing up.

    A trick I learned from Jamie Oliver’s books: if the egg whites are stiff, you should be able to hold the bowl upside down above your head and the egg whites will stay in place 😉
  • Temperature: I have the oven set to 100 degrees Celsius (212 degrees Fahrenheit). Something cooler is always possible: 90 degrees for example. Then it may just take a little longer for the meringues to be good.

    It is important that your oven is not warmer than 100 degrees Celsius. The temperature indicated by your oven often does not correspond well with the actual temperature in the oven.

    To know for sure how warm your oven is, you can place an oven thermometer in the oven.
  • When are the pavlovas good? The pavlovas are done when they are hard and crunchy on the outside. You can then knock on it and hear a hollow sound. They should still be a little soft on the inside.
A low FODMAP mini pavlova with strawberries, raspberries and passion fruit

What is the difference between meringue and pavlova?

Meringue and pavlova is almost the same. They are both made of egg whites and sugar. The only difference is that you add cornstarch to pavlova.

This makes the pavlova crispier and chewier than a meringue.

Can I prepare the pavlova beforehand?

Yes, you can make the pavlova the day before. Let the pavlovas cool and store them in a sealed container.

Just make sure you don’t put the whipped cream and fruit on the pavlova until just before serving. Moisture causes the pavlova to collapse and actually just melt away. Then there will be little left of your dessert.

It is therefore best to add the whipped cream and fruit immediately before serving the dessert. This will keep the pavlova nice and crunchy.

Can I store the pavlova or freeze it?

No, freezing pavlova does not work. When you thaw the pavlova it will just melt away.

If you have put the fruit and whipped cream on the pavlova, it is best to eat it immediately. You cannot keep this dessert long, so eating it immediately is best. 

The pavlovas themselves, without cream and fruit on it, stay good for 3-4 days in a closed box. 

Three mini pavlovas on a serving board
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Three low FODMAP mini pavlovas

Low FODMAP mini pavlovas with red fruits

  • Author: Karlijn
  • Total Time: 2 h 25 min
  • Servings: 4 1x
  • Diet: Gluten Free


A super festive dessert: low FODMAP mini pavlovas with red fruits and cream. Only a handful of ingredients, but so tasty! Gluten-free and lactose-free.


  • 3 egg whites (about 100 g)
  • 150 g (3/4 cup) fine white sugar
  • A pinch of salt
  • 1 tsp corn starch
  • 1 tsp white wine vinegar
  • 250 g (1 cup) lactose-free whipping cream + 2 tbsp sugar
  • Low FODMAP red fruits of your choice (I used strawberries and raspberries)
  • 2 passion fruits
  • Icing sugar
  • Optional: chocolate Christmas decorations


  1. Pre-heat the oven to 100 degrees Celsius (212 F).
  2. Make sure your bowl and the whisk of your mixer are grease-free.
  3. Whip the egg whites stiff with the mixer.
  4. Add the sugar little by little, while you keep mixing. Add the salt as well.
  5. Mix until the egg whites are shiny and they stand up in stiff peaks.
  6. Mix the corn starch and vinegar together in a small bowl. Mix this through the egg whites.
  7. Cover a baking sheet with baking paper.
  8. Scoop the egg whites into a piping bag and cut off a corner of the piping bag (or use a round piping nozzle).
  9. Pipe 4 circles with the meringue of about 10-12 (4-4.7 inch) cm on the baking parchment. Fill them in and pipe 2-3 more layers of the merinque on the outsides of the circle. Like this you get little buckets that you can fill later.
  10. Put the pavlovas into the oven and bake them for 1.5 – 2 hours. For me they needed 1 hour and 45 minutes. The inside of the pavlovas should still be a bit soft, but the outside will be hard and crunchy.
  11. Turn the oven off and leave the pavlovas to cool down inside the oven for another hour. Then let them cool down outside of the oven.
  12. Whip the cream until stiff with 2 tbsp of sugar.
  13. Divide the cream over the pavlovas.
  14. Divide the fruit over the pavlovas and sprinkle with powdered sugar. Add some chocolate decorations if you like.
  15. Important: put the cream and fruit onto the pavlovas right before you serve them. If you do this too far in advance the pavlovas will get all soft and melt away.
  • Prep Time: 25 min
  • Cook Time: 2 hours
  • Category: Dessert
  • Method: Oven
  • Cuisine: International

Keywords: low FODMAP pavlova, gluten-free pavlova, lactose-free pavlova

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