Craving something cozy, festive, and totally gut-friendly this fall? Let me introduce you to our low-FODMAP, gluten-free, and lactose-free Galette des Rois, a classic French treat made kinder for sensitive tummies.
Traditionally enjoyed on Epiphany (Three Kings Day) in January, this flaky almond tart is perfect for fall and winter celebrations. And guess what? You won’t have to give up flavor or tradition just because you’re eating low FODMAP. This recipe is rich, indulgent, and yes, totally IBS-friendly when portioned right. So, grab a warm tea, and let’s get baking!
Ingredients:
For the gluten-free crust
- 2 sheets gluten-free puff pastry (must be dairy-free and low FODMAP certified). Check labels carefully. Avoid inulin, chicory root, or high-FODMAP flours.
- 1 tablespoon olive oil (for sealing edges)
For the almond filling (frangipane)
- 80g almond meal - This keeps each slice under the low FODMAP safe limit of 10g almond meal per serving
- 1/2 cup granulated sugar
- 3 large eggs
- 1 teaspoon vanilla extract
- Zest of 1 orange (optional, but gives that warm fall aroma)
- A pinch of salt
- 1 tablespoon orange blossom water (optional: use less than 1 tsp per serving)
Tools you will need:
- 9-inch round baking pan or plate (for cutting pastry)
- Baking sheet lined with parchment paper
- Mixing bowls and whisk
- Pastry brush
- Sharp knife for scoring
How to Make It:
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Prep your pastry
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Lay your puff pastry sheets flat and let them soften slightly. Not too much, just enough to work with.
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Mix the frangipane filling
In a bowl, whisk together almond meal, sugar, eggs, vanilla, orange zest (if using), salt, and orange blossom water. The mixture should be smooth and creamy. This is your cozy, nutty center. Rich, but still gut-friendly.
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Shape and fill the pastry
Cut both sheets of puff pastry into 9-inch circles using your pan or plate as a guide. Place one on your baking sheet. Spread the almond filling evenly, leaving a 1-inch border all around. If you’re playing by tradition, hide a whole almond in the filling for someone to find.
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Seal and score
Lay the second circle on top. Press the edges together with your fingers or a fork to seal. Brush the top lightly with olive oil. Use a sharp knife to score a pretty spiral or sunburst pattern. Just the surface, not all the way through.
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Bake till golden
Bake for 30 to 40 minutes or until the top is golden brown and puffed. If it’s browning too quickly, loosely tent with foil. Let it cool for 10 to 15 minutes so the filling sets before slicing.
Time to Bake, Friend!
You don’t need to skip the sweet traditions just because you’ve got a sensitive gut. This low-FODMAP Galette des Rois gives you all the buttery, nutty satisfaction without the stomach drama. It’s simple, festive, and so much fun to make. Plus, your house will smell amazing.
Try it this season. You can enjoy this dish for Epiphany or simply as a cozy weekend treat. You deserve to celebrate with food that loves you back. 💛