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My Gluten Free Sticky Toffee Pudding Recipe (low FODMAP + dairy free)

Say hello to my gluten free sticky toffee pudding recipe! It's dairy free, low FODMAP and so easy to make at home. You just need a shallow baking dish!

Servings 10


For the pudding

  • 2 eggs
  • 170 g light brown sugar
  • 100 g butter, room temperature (dairy free spread / margarine if necessary)
  • 220 gluten free self raising flour
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp baking powder (ensure it's gluten free)
  • 1 tsp bicarbonate of soda
  • 3 tbsp black treacle (read recipe notes regarding FODMAPs)
  • 270 ml milk (if you can have dairy then use full fat, if not, use any dairy free milk you like)

For the sticky toffee sauce

  • 125 g light brown sugar
  • 1 tbsp black treacle
  • 300 ml cream (dairy free cream works well here, as does lactose free cream or regular double cream)
  • 100 g butter (dairy free spread / margarine if necessary)

For the custard

  • 2 tbsp Bird's custard powder
  • 1 tbsp sugar (optional and can be increased or decreased depending on how sweet you like it)
  • 550 ml milk (if you can have dairy then use that, if not, use any dairy free milk you like)
  • 2 tsp ground cinnamon


  1. Preheat your oven to 160C Fan.

  2. Place all your ingredients for the pudding except the milk into a large bowl and whisk together to combine.

  3. Add the milk in slowly (in about 3 batches) and continue to whisk until everything is combined.

  4. Pour your mixture into a greased casserole dish. Mine was a 26cm x 20cm Falcon pie dish (5cm high). Pop into the oven for about 40 minutes. It should have risen up. Remove from the oven but keep in the dish - this is where you will serve it from.

  5. Whilst the pudding is cooking you might like to make your sauce and also your custard. Lets start with the sauce. Pop all your ingredients into a saucepan, allowing the butter/margarine to melt and the sugar to dissolve. Keep stirring. Bring to the boil and stir for a few minutes more before removing from the heat. 

  6. To make the custard place your custard powder, cinnamon and sugar in a bowl. Then add a couple of tablespoons of your milk to the and mix to form a paste.

  7. Heat the rest of the milk to just below boiling point and then pour onto your custard paste. Keep stirring all the time. 

  8. Pour the custard back into the saucepan and gently bring to the boil, stirring all the time. It should thicken a little - once it has, remove from the heat.

  9. To serve, pour a little of the sauce over each portion of sticky toffee pudding. If everything has cooled I like to heat it briefly in the microwave again. I always like to eat it hot. Pour some custard around it (hot or cold, your choice!). Enjoy!

Recipe Notes

Black treacle is low FODMAP in 5g serving sizes according to Monash. Whilst the entire pudding contains more than this, a 10th of the pudding would be low FODMAP which is my serving size suggestion. So you can enjoy a small portion at any stage of the low FODMAP diet.

Monash states that 20g of Black treacle is high FODMAP whilst 10g of Black treacle is a moderate amount which can be tolerated by some following the low FODMAP diet after the elimination phase.